CPM Week of Workouts: Dec 5 – 9

CPM Week of Workouts: Dec 5 – 9

Quote of the week…

“By failing to prepare, you are preparing to fail.”

…benjamin franklin

 

Monday: (Strength Day) – Part A: Overhead Squats 5 sets of 3 reps. Part B: OH squats paried with both rowing and running! 

Tuesday: We begin with a fun Run Row combo followed by a 20-min partner workout of Medball runs, Wall balls and Slamballs. 

Wednesday: Did anyone else LOVE the pacer running test in school?!? If so today is your day! We start things off with Death by 10m Sprints followed by 4-rounds of 50-Doubles and 20-DB squat cleans. No rowing in workout=open rowing during class time!

Thursday: 20-min AMRAP of handstand push-ups, pull-ups and box jumps. There may be a few runs in the middle to make sure the heart rate stays elevated! No rowing in workout=open rowing during class time!

Friday: (Strength Day Plus Endurance) Part A: Power Clean build-up to 1-RM. Part B: 15-min AMRAP of cleans and running. No rowing in workout=open rowing during class time!

👀  you at the gym!

The O-Board Says…

Part A:
Overhead Squat
3-3-3-3-3
*every 90 sec

Part B:
For Time:
800m Run
12 OHS
800m Row
12 OHS
400m Run
12 OHS
400m Row
12 OHS

*No Rowing in workout = you can come in and row during class times!

posted: by Nicole