Monday – Shoulder Burner Intervals
- Movements: Strict HSPU → Air Bike → HSPU
- Stimulus/Focus: Push strength + high-heart-rate cycling; repeat upper-body fatigue under duress.
- Accessory Strength: Gymnastic pressing endurance.
Tuesday – Fast & Flowing Triplet
- Movements: Row calories → Toes-to-Bar → Box Jump Overs
- Stimulus/Focus: Steady aerobic pacing with core-to-engine turnover; smooth transitions.
Wednesday – Jump & Clean Density Work
- Movements: Double-Unders → Max Squat Cleans
- Stimulus/Focus: High-skill rope work into heavy barbell cycling under fatigue; repeatable power output.
- Accessory Strength: Squat clean pulling and leg drive stamina.
Thursday – Midline & Motor
- Movements: Short run → GHD Sit-Ups → Walking Lunges
- Stimulus/Focus: Aerobic flow with big midline demand and steady lower-body volume.
Friday – Classic Gas-Pedal Sprint
- Movements: Power Snatch + Burpee Over Bar (21-15-9)
- Stimulus/Focus: Fast, gritty, high-intensity conditioning with moderate barbell cycling.
Saturday – Surprise surprise
It will not be 12 Days of Christmas (we will do that on December, 24th) - but we will come up with another nice Team Workout :-)