Monday 12/9– Women

Skill Practice: 10 minutes

12 min. to find 5RM back squat

 WOD: 10m shuttle sprints

Set up two cones 10 meters apart. With a running clock perform one 10m sprint the 1st minute. Perform 2 x 10m shuttle sprints the 2nd minute. Perform 3 x 10m shuttle sprints the 3rd minute. Continue in this manner as long as possible until you fail to achieve the required shuttle sprint in the appropriate minute. On the turnaround ensure that one foot crosses the designated line and that one hand touches the ground as well.

Mobility: 10 min squat archetype

Monday 12/9 — Men
Squat EMOM for 10 min: 3@75 of 5RM [15 min.]
Press EMOM for 10 min: 3@75 of 5RM [13 min.]
Dimmel deadlift: 10-10-10; superset w/ wide grip pull-up: 7-7-7 [10 min.]
9 rounds for distance: Run 15 sec; rest 45 sec. [12 min.]

Wednesday 12/11 – Women
Skill Practice: 10 minutes

12 min. to find 5RM deadlift

WOD: Complete as many rounds as possible in 20 mins of:
400m run
20 AbMat Sit-ups
20 Air Squats

Mobility: 10 min deadlift archetype 

Wednesday 12/11 – Men
Weigh in
Bench press: 12 min EMOM: 3@75% of 5RM [20 min.]
Plyometric push-ups: 15-15-15; superset w/ Plate jumps: 12-12-12 [10 min.]
Deadlift: 5 [10 min.]
9 rounds for distance: Run 12 sec; rest 48 sec. [12 min.]

Out of Class – Women
40 Cal Row
100ft Single Arm Kettlebell Overhead Walking Lunge (53/35lbs) 

Friday 12/13 — Men
Practice for how powerlifting meet will go
Sports—rest of class

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