North Durham Fitness | Workouts Week of 12/25/23

Amy Hogaboom

•

December 23, 2023

Monday

Closed

Tuesday

Closed

Wednesday

Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single

AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)

Thursday

Pre-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.

EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row

Friday

Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders

7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.

Saturday

4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

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