7 December

Training Session AM (5a)

A1. 20 GHD's

A2. 15 Back Ext

A3. 15 Rev Hypers

Rest 2m, x2

B. 10-20-10 KB Triplet

C. Bis/Shoulders

D. Mobility

E. ēvoFIT Class Workout

25M AMRAP STATION 1: 1 ROUND 50 WALL TAPS 50 WALLBALLS 50 LATERAL LUNGE JUMPS DIRECTLY INTO STATION 2: 2 ROUNDS 9 UP-DOWNS WITH TORPEDO 15 TORP FRONT RAISES 21 PLYO CHEST PRESS 27 BICEP CURLS DIRECTLY INTO STATION 3: 20/12 CAL BIKE OR SKI REST 1M X2

*2 Rounds

Training Session PM (130p)

A. SQUATS, 3X3 @ 340#

*COMPLETE

B. "THE OFFICE"

WITH A 15M CLOCK 0:00 - 3:00 ROW 500/400M W/REMAINING TIME: MAX JERKS @135/85

*37 REPS 1M REST 4:00 - 7:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX DU'S (1 REP FOR EVERY 10 DU'S)

*111 REPS 1M REST 8:00 - 11:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX FRONT SQUATS *23 REPS 1M REST 12:00 - 15:00 ROW 500/400M W/REMAINING TIME: COMPLETE MAX OTB BURPEES

*24 REPS

*TOTAL OF 96 REPS

1. SCORE IS TOTAL JERKS + DU'S (1 REP FOR EVERY 10) + FRONT SQUATS + OTB BURPEES. 2. FOR BIGGER CLASSES, PUT 2 SKI'S OUT AND HAVE 2 OR 4 PEOPLE ALTERNATE B/W ROW/SKI. 3. IF STILL NOT ENOUGH ROWERS, PUT FASTEST ROWERS TOGETHER AND HAVE THEM STAGGER BY 2M.

C. DEADLIFTS

6X1 @ 315#