12.31 - 1.6

Monday

Bench 6x5 

Superset 6x4 weighted pull up build off last week

*** Guys, get the 4 rep seach set but CHALLENGE YOURSELF…Move the F*&%in needle , its 2019 already….

10Min AMRAP


15 HPC (135/95)

30 DU

15 DB Bench Press

30 DU


Tuesday

10 min EMOM

ODD - Max American Swings

EVEN - 12 Calorie Sprint Row or Bike 5 "UNBTN Wall 2 Wall" Sprints

Rest 3 min

10 min EMOM

ODD - Max G2O (45/25)

EVEN - 12 Calorie Sprint Row or Bike 5 "UNBTN Wall 2 Wall" Sprints

Rest 3 min

10 min EMOM

ODD - Max Weighted SitUps

EVEN - 12 Calorie Sprint Row or Bike 5 "UNBTN Wall 2 Wall" Sprints

Wednesday 

Back Squat build to a heavy double 

(for the day)

*on a 20 min clock*


“BIG HOSS”

Every 2 min x5 Rounds

12/8 cal bike SPRINT

8 DL (225/155)

Max TTB in remaining time 


2Min Rest Between Sets




Thursday

5 sets

2 Push Press + 1 Jerk

We are going to build this …We are going to see lean muscle grow and fat die in our arms and upper body… Don’t be a wuss, you train at UNBTN, act like it

Directly into

1 min row for max Cals


Rest 2 Min Between Sets


Every 3min for 5 Rounds

8 Strict HSPU/Pike

10 Bent Rows Each Arm

50 Double Unders




Friday 

4 Rounds

Front Rack Reverse Lunges 8 (each leg)

Weighted Ab Mat sit ups  x15


EMOM 15

1- 3 Sled Push

2-20 Wall Balls

3- 10 C2B PullUps






Saturday


Partner

2 Rounds

50 Cal Row

25 Snatches 


2 Rounds

400m Run (100m intervals)

25 Clean And Jerks


2 Rounds

50 Cal Bike (20 on Green)

25 Thrusters


RX Is 135/95 *35 CAP*




Sunday

35Min EMOM(5Rounds)

  1. 15/12 Cal Row

  2. 15 Goblet Squat DB

  3. 16 Alternating Snatches

  4. 15 Calorie Bike

  5. 20 Sit Ups

  6. 50 Double Unders

  7. Rest