Friday December 5th

General Prep
2 Sets: For Quality
1:00 Calorie Ski or Row
10 Alternating Box Step-Ups + 5 Box Jumps
15 Banded Pull-Aparts
20 Plank Shoulder Taps
10 Scapular Pull-Ups
5 Single Arm Ring Row + :5 sec Ring To Chest Hold (Each Arm)
Barbell Prep
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
3 Bench Press @ 65-70%
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Then Load to Working Weights on the Bar
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Bench Press
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%

This should feel like a strong, steady upper-body pressing session with emphasis on consistent bar path, full-body tension, and maintaining control on the descent. Sets of 5 at 80% should be challenging but repeatable with no breakdown in shoulder positioning.

Modifications:
- Shoulder Sensitivity / Limited External Rotation:Adjust to Dumbbell Bench Press for all sets (8–10 reps across at a challenging but smooth load). Or adjust to incline DB bench if flat position is uncomfortable
- Wrist or Hand Discomfort: Switch to Neutral-Grip Dumbbell Bench Press
- Pectoral or Anterior Shoulder Tightness: Perform Floor Press with the same rep scheme (reduces ROM and stress)

Beginner Option:
4 Sets of 8–10 reps @ 60–65% focusing on bar control and stable setup

For Limited Bench Access:
Push-Ups: 4 Sets of 12–20 reps, adding weight or bands as needed

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Specific Prep After Bench Press
- Elevator Kip Swing to Chin Over Bar
- Butterfly Pull-Ups
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3 Burpee Box Jump-Overs
3-5 Chest to Bar / Chin Over / Jumping Pull-Ups / Ring Rows
3 Burpee Box Jump Overs

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"Taking Flight"
For Reps:
5 Sets:
1:00 AMRAP
10 Chest to Bar Pull-Ups
- Max Burpee Box Jump Overs
Rest 1:00 b/t sets
Box Height: 24/20in

Level 2:
10 Chin over the Bar Pull-Ups
Max Burpee Box Jump Overs
Box Height: 24/20in
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Level 1:
1:00 AMRAP:
10 Jumping Pull-Ups
– Max Burpee Box Step-Overs


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Masters 55+:
10 Chin over the Bar Pull-Ups
Max Burpee Box Step-Overs
Box Height: 20/16in

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Goal: 6+ Burpee Box Jump Overs / Set

Stimulus: High-power interval work with pulling stamina and anaerobic output
RPE: 9/10

Primary Objective: Complete C2B unbroken each interval / or 2 sets or less
Secondary Objective: Maintain consistent burpee box jump-over numbers across all 5 sets

Workout Notes and Strategy:
This interval piece is meant to be sprinty, uncomfortable, and highly repeatable. The chest-to-bar reps should be smooth and unbroken, fast transitions back to the box will significantly affect total score. The burpee box jump overs should be performed with urgency and done quickly to rack up reps to beat the 1:00 clock: keep close to the box, land low and avoid pausing on top of the box. Because fatigue compounds quickly, athletes need to control their breathing during the rest and commit to re-establishing the same pace every interval. This workout requires staying aggressive while preventing major fall-off from round to round.

Modifications:
- Chest-to-Bar: Pull-ups, banded pull-ups, ring rows, or jumping pull-ups.
- BBJO: Reduce height, use step-overs, or perform standard burpees without a box.

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