Mon 12/10/18

5 x 3 Bench Press
(use same weight for all 3 sets)

AMRAP in 10 minutes of:
8 KB(x2) Front Squats
40 Double Unders
(choose a KB weight that will allow unbroken sets)

Tues 12/11/18

for time:
2K row

EMOM for 10 minutes of:
odd: 3 Deadlifts @ 75-80%
even: 20 Walking Lunges (10R/10L)

6:30pm Tucson Women’s Barbell Club

Wed 12/12/18

6 two-minute rounds of:
turf-lap Sled Push @ 50% bodyweight
max reps Wallballs (odd rounds)
max reps medball Chest Throw (even rounds)
(two-minute recovery between rounds)

Thurs 12/13/18

5 x 3 Overhead Squat
(use same weight for all 5 sets)

EMOM for 10 minutes of:
(odd): 15 KB Swings 53#/35#
(even): 10 Burpees

Fri 12/14/18

5 x 7 weighted Inverted Row
-super set with –
5 x 4 Dips (Ring, Box, or Bench)

4 rounds for time of:
400m run
parking-lot lap 2KB Front-Rack Carry 53#/35#

Sat 12/15/18 / Sun 12/16/18

Saturday:
8:30am Human Movement
10:30am Tucson Women’s Barbell Club

Sunday:
9:00am Olympic Lifting
10:30am Mobility