21-15-9
DB snatches 22,5/15 kg
floor back extensions

12min WU You Go I Go:
12cal Assault Bike / Ski / Row

EMOM20:
4 Deadlifts (bodyweight)
4 Bar over Burbee

3 x 12 DB Sit-Ups

Build It #65 "Pump for Christmas" week 1

Upper body:

12-10-8
lying triceps with KBs
single arm DB/KB row
bicep curls with barbell
forearm plate flips

Lower body & midline:

12-10-8
Reverse lunges KBs/DBs on side
Single leg glute bridge
abmat sit-ups with WB

5 RFT:
10 C2B
10 Burpees

Jerk
3x3r 2 reps in the tank
Rest app. 2min between sets.

On the 25:00...
For Time:
100 x DU 27 CTB Pull-Ups, 27 Burpees
100 x DU, 27 Calorie Row
100 x DU, 21 CTB Pull-Ups, 21 Burpees
100 x DU , 21 Calorie Row
100 x DU, 15 CTB Pull-Ups, 15 Burpees
100 x DU, 15 Calorie Row

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.

With a Partner
”I Go, You Go”

Min 0-10
18/13 Cal.

Min 10-20
20 reps mixed anyhow of
Wall Balls
Burpees
Box Jumps
V-Ups
Ring Row/Pullups

Min 20-30
20 reps mixed anyhow of
KB Swings
DB Snatches
Goblet Squats
Biceps Curls
Thrusters

• Try to go at least with the same weight than vol1.1
• Explosive lifts (means 1sec up, rather than 3s).
• Slow and controlled down (2-3sec)
• Deadstop lifts
• Leave 2 reps in the tank

CONDITIONING (3/3)

3 rounds for time:

40/30cal Row
30 Wallball
20 Pull-Up

Overall RPE 5, maximum effort.

Target: this concludes our progression for this workout and the ends this training cycle. Hit this one with everything you have. Don’t hold back!

Tailoring Options:

Pull-Up→ lower rep scheme 20→ 15 → 10 or with jumping pull-ups