Friday Dec. 30

“Hidalgo”

For time:
Run 2 miles out back of gym
Rest 2 minutes
135/115 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135/115 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles out back of gym

Dec. 19. Anything but GHDs

3X5 Back Squat
3X5 Shoulder Press
3X5 Deadlift (moved deadlift to mondays since we are always roughed up by thursdays, that and it was a special request from a special someone)

3 X Max Dips (add weight if you can do 15)
3 X Max Pullups (add weight if you can do 15)

Dec. 8

3X5 Front Squat
3X5 Deadlift
3X5 Bench Press

3X Max HSPUs
3 rounds 30 sec plank holds left, center, right
3X Back Extensions

Dec. 2nd