Monday, December 5th

Should a Simple Fitness Check Be Part of Your Checkup?- NY Times

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) 3 sets of:
Front Squat x 5  
(work to a heavy set of 5. The goal is the heaviest set from the last six weeks)
rest 30 seconds
Strict Chest To Bar Chin Up x 1-5 reps 
rest 90 seconds

B) 2 sets of:
Side Plank Clamshell x 8 reps each side   (stay ACTIVE through the shoulder that is against the floor)
rest 30 seconds 
Dumbbell External Rotation x 8 reps each side
rest 30 seconds 

B) Partner WOD
10 Rounds For Time (5 each)
Row 250 meters Or Bike 14/17 Cals
20/15 Pushups

One partner working at a time. Partners alternate full rounds. Push the pace on the row and bike pieces, and scale the push ups (volume or degree of difficulty) so they can be done in 1-3 sets.

A) 5 sets of:
Pause Front Squat x 2 reps @70%  (pause 3 seconds in the bottom and maintain tension)
rest 30 seconds 
Bar Muscle Up x 1-5 reps  (work progressions on low bar or work pull-ups)
rest 90 seconds 

B)  Partner WOD
10 Rounds For Time  (5 each)
Row 250 meters Or Bike 14/17 Cals
20/15 Pushups

 One partner working at a time. Partners alternate full rounds. Push the pace on the row and bike pieces, and scale the push ups (volume or degree of difficulty) so they can be done in 1-3 sets.

4 sets of:
Single Arm DB Bench Press x 8 each arm
rest 60 seconds 
Single Leg Dumbbell Romanian Deadlift x 8 each leg  SLOW
rest 60 sec

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531