12.10 - 12.16


Monday
Strength
5x3 Bench (@90% of Heavy Double)
Supersetted w/ :30 Second “Heavy” KB Front Rack Holds Farmers Carry (1 in each hand)

Metcon
5 Rounds
8 Bench Press (65%)
20 Bent Over Banded Rows
75 Double Unders
Rest 2 min



Tuesday
Pause Front Squat
5x3 @70%

20 EMOM
Odd: 20/16 Calorie Row or Bike (Mix them up)
Even: 6 BoxJumpOver + 8 Pull ups

Wednesday 
35 min CAP

15 Rounds
5 Wall Balls
3 Burpees
1 Power Snatch 135/95
Into
15 Rounds
5 Wall Balls 
3 Burpees
1 Power Snatch 155/105

Solo workout. Hollyman style wod. Use today and move a challenging weight under fatigue.

Thursday 

Strict Press 5x5

Super Setted with
:30 L Sit (between boxes, rings, dip bars etc )

15 AMRAP
5 DB Hang Clean and Press Right (50/35)
5 DB Hang Clean and Press Left
10 Toes to Bar or Weighted Abmat SitUps (Hold a 5 or 10 lb plate eye level as you perform abmat situps)


Friday

Back rack lunges 5x6 each leg
Superset w/ Elevated RDL stand on plate x15 (holding 1 or 2 DBs or KBs suitcase style)

6min AMRAP
6 Hang squat clean 115/85
6 Hand release push ups



Saturday 
Partner Workout

2000m Run (200m intervals)
100 KBS
100 sit ups
100 KB SDHP
100 Cal Row
2000m Run (200m intervals)

Sunday


Grab a Partner

50-40-30-20-10
Cal Bike or Cal Row

5-10-15-20-25
Strict Pull ups 

RX+ is muscle ups 
2-4-6-8-10

12.3 - 12.9

Monday


5x3 Pause Front Squat

*2 Sec Pause in Bottom*


UNBTN “Burn Out” RETEST***

For Time

30/20 Cal Bike

60 OHS 45/35

30 TTB

We will be retesting this in 8 Weeks.

SPRINT on the bike and OHS needs to be done in 2 sets no more.

SUB 5 is what we want to see. Last time we had 2 athletes get this. Who else will join them?



Tuesday


Bench Press 

5x2 @ 90% of last weeks Double

Superset 5 weighted chin up (pick a weight that lets you get 5 or as close to 5 as possible every time. You can start heavy and go lighter as needed!) 

REST 2 Minutes


Metcon

100 DB Bench Press for time 50/35

*Everytime you break 20/16 Cal Row*

CAN ANYONE GO SUB 8 Min?!

GOTTA GO BIG🏼



Wednesday 


20 min. AMRAP:

10 Calories (bike/row)

8 Wall Balls 20/14

2 Squat Cleans START at 50% of 1RM


*Every 2 Rounds add weight to the Cleans

Use today to build to a heavy 2 rep clean

Thursday


Every 3 min for 5 Working Sets:

5 Hang Muscle Snatch

Directly into 

30 Double Unders

(warm up WELL and use the same weight across all sets )

Metcon


12 Min AMRAP

12 power snatch 75/55

12 TTB



Friday 

21-15-9 

RDL w/ DBs

15-12-9

Double Push Up Burpee box jump overs 20” (Keep the hands CLOSE and the Feet WIDE)


Cash Out

For Time:

100 Barbell Glute Ham Bridges 135/85



Saturday


Partner WOD


For Time: (CAP: 15min.)

80-60-40-20

Push ups

20-40-60-80

Hang Power Cleans 115/75


Rest 5min.


For Time: (CAP: 15min.)

80-60-40-20

Toes to Bar

20-40-60-80

Shoulder to Overhead 115/75


Teams of 2. Only 1 person works at a time.




Sunday


200m Farmers Carry

50-40-30-20-10

Sit ups

Double under

200m Farmers Carry



Can anyone go unbroken on the 2nd walk?!

DOUBLE KB FARMERS WALK AHAP

11.26 - 12.2

Monday

BENCH PRESS

Build to a heavy double for the day!


TODAY ISN’T A MAXOUT // FULL ROM IS THE GOAL HIT CHEST AND LOCK OUT! 


“Gorilla”

5 Rounds

1 min Max DB Bench Press (50/35)

1 min Max SDHP (115/75)

Rest 2 min between Rounds

*** Can anyone break 200 reps?!


Tuesday 

5x4 Tempo (3 Seconds Down, Full Speed UP) Front Squat

Across in weight


Metcon

5 Rounds -

2 min AMRAP
Calories Bike/Row 12/9 - SPRINT!

8 Hang Squat Cleans (135/95)

Max BW Jumping Lunges

Rest 2 Min


Score is jumping lunges

Weight needs to be unbroken and cycled FAST

EVERYONE TRY AND GET ON A BIKE




Wednesday 

Every 7 min x 5 rounds


400m Run

20/16 Cal Row

12 pull ups

3 Snatches


Thursday 

5x8 Z Press

Increase in weight last 2 weeks

Superset with 

Lateral DB Raise x 15 reps

*Keep this light*

OR

Double Hammer Curls x15

For Time:

(CAP 20)

400m Farmers Walk 

50 Burpees

200m Farmers Walk 

25 Burpees


Friday


Back Rack Lunges 5x5


10 Min Running Clock

20 Air Squats every min

With remaining time max Double Unders 


Saturday 

PARTNER

Teams of 2:

100 Burpee "buy in"

then;

42-30-18

Deadlift 225/155

Push Ups

Wall Balls

Toes-To-Bar

then;

100 V-Up "cash out"



Sunday


25 EMOM 


A. 20 Calorie Row OR 15 bike 

B. 20 KBS Russian 

C. 20 Feet Anchored Sit Ups

D. 15 Box jump overs (20in)

E. Rest

11.19 - 11.25

Gratitude

At UNBTN we are always pushing, striving, working toward that better version of ourselves just beyond the horizon. But, there are times when we have to STOP… Not put our training or meal prep on hold but instead PAUSING to TAKE STOCK in WHERE WE ARE RIGHT NOW.

Many times it takes an INJURY or some EXTERNAL factor that prevents us from doing what we habitually do to FINALLY take note of how much we have accomplished in ways big and small.

Looking back I can tell you for a fact I was downright DISMISSIVE of my hard work and only when I’ve been forced to dial my training back do I see how far I’d gotten.

Don’t let this mistake be repeated.

In your training OR IN YOUR PERSONAL Life.

Take a moment…look around. Take a damn breath and see what has worked, see what has come to fruition from the day in, day out grinding over the last weeks/months/years of your life.

Because NOTHING MOTIVATES like RESULTS…

So look at you results, smile about them, then put your head down and get back to work with the KNOWLEDGE that IT IS WORKING and will CONTINUE to work….as long as you do.

Monday

Every 4 min x 5 rounds

5 Bench press(Same weight across)

10 DB Bent Row

15 TTB

*go as heavy as possible on the DB row*


Accessory Work


3 Rounds: 

A. Max Strict Chin Ups

B. 10-12 DB Skull Crushers

C. 10 Hammer Curls 


into :

1 min Jump Rope

Rest :90 between rounds





Tuesday 

Front squat 

Tempo Negative 3 sec Down 

FULL Speed on the way up

5x5 across 


12min. AMRAP:

8 Front Rack Lunges 95/65

8 Wall Balls 20/14

8 Box Jump 20” (for everyone)


Every 2 rounds add weight to the lunges



Wednesday


EMOM x 10min.

Odd: 15/12 Cal Row

Even: 3 Snatches


EMOM x 5min.

40sec of Hollow Rocks

20sec of Rest


EMOM x 10min.

Odd: 15/12 Cal Bike

Even: 3 Power Cleans (70%)


EMOM x 5min.

40sec of Hollow Rocks 

20sec of Rest




Thursday 

THANKSGIVING PARTNER WOD 


100 Calories

90 Russian KB Swings 70/53

80 Calories

70 Sit-Ups (feet anchored)

60 Calories

50 Russian KB Swings 70/53

40 Calories

30 Sit-Ups (feet anchored)

20 Calories

10 Russian KB Swings 70/53





Friday


Deficit Barbell RDL 5x10

(DONT TOUCH THE FLOOR)


Strength-Con Thanksgiving Detox 🤢

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Back Squat (225/155) or (50% of 1rm)


*20 DU after each set of squats*





Saturday 

PARTNER WOD


80 Deadlift 135/95

60 Toes to Bar

50 Calories Bike


80 Hang Power Cleans 115/85

60 Chest to bar

50 Calories Bike


80 Thrusters 95/65

60 Pull ups

50 Calories Bike


*calories can be subbed for 800m run*





Sunday 



Double Tabata (40sec work x 20sec rest x 4 rounds)


station 1.) Double Unders

station 2.) Devils Press

station 3.) Sit ups

station 4.) Hang DB Snatch (Dont alt)

station 5.) Sand Bag Cleans


11.12 - 11.18

The value of our mind set is immeasurable.

The lens with which we view our world, our selves, shapes our reality.

This week use your training to mold the ways in which you see yourself:

See when you push passed your perceived limits.

Watch as you place the desire to be comfortable over the urge to be better.

Become AWARE of these moments as CHOICES you are making. Then you have the power to MAKE A BETTER DECISION.

“If you change the way you look at things, the things you look at change.”

-Wayne Dyer

Monday
5 rounds
Bench x 6 reps (heavy)
40 Double Unders

Rest 2min between rounds 

Metcon
100 pull ups for time
Every min that passes 5 DB Thrusters
*Start with Thrusters*

Tuesday
Full speed squat 5x5 @70%

3 rounds 
10 Front Squats 155/105
20 toes to rings


Wednesday
EMOM 20
Odd: 20/15 calorie Row
Even: 3 Touch &Go Deadlifts

Accessory
10 EMOM
Odd: Max Russian Swings
Even: 45 sec plank


Thursday 
5x8 Seated Z press
Super set 20 hammer curls
Rest 2min

15 min AMRAP
4/4 Hang Clean Jerk
8 V-ups
8 Burpees




Friday 
5 rounds
Split Squats x8 reps (build off last week)

Metcon
10 min EMOM
5 sand bag over the shoulder
20 air squats 

*same minute*



Saturday 

35min CAP

1 Round for time:

50/35 Cal Row
40 Burpees
30/20 Cal Assault Bike
20 Snatches 135/95

Rest 3min. and repeat 4 times

Round 1) Power Snatch
Round 2) OHS
Round 3) Power Snatch
Round 4) OHS

Sunday

3 Rounds:
100 Double Unders
100m Farmer Carry 
100 Russian Twists w/ light Med ball or plate
1 Mile Run