Get the ElkShape Playbook Here

Exclusive Elk Hunting Discounts Here

get in your best shape for the 2024 elk season

Sign up for ElkShape Training!

Week 50

Week 50

Monday 12/17/2018

  1. Overhead Squat 3x3 | 185#,195,185
  2. Front Squat 3x3 | 205#,235,265
  3. Back Squat 3x3 | 265#,285,305

Back Rack Lunges 3x10 115#

GHD Raises 4x5

Conditioning:

75 kettlebell swings 53#, 25 handstand push-ups, 10 muscle ups | 5:02

Tuesday 12/18/2018

4 sets: 20" Box Step-ups 6 per leg | 115#, 4x15 Reverse Hypers 110#

12 minute EMOM: ODD: 6 burpee box jumps 24", EVEN: 12 power cleans 115#

3 rounds not for time:

1 deadlift 260# + 100' Kettlebell waiters walk each arm

Wednesday 12/19/2018 - REST DAY

Thursday 12/20/2018

EMOM 10 Squat Cleans | 75#,105,135,165,165,195,205,215,225,235

4 Rounds for time: 400m Run Trueform treadmill, 2 legless rope climbs, 4 squat cleans 185#, 6 box jumps 24" | 11:26

20-15-10-8-6 Strict Press (45-105#) and GHD Sit-ups

Friday 12/21/2018

Every 3 minutes for 18 minutes alternate between 1 round and 2 rounds of the following DB complex:

10 DB Lunges Alternating 50#'s, 10 Hang Cleans, 10 Push Presseas, 10 Deadlifts

Saturday 12/22/2018 12 Days of Christmas (perform workout like the song)

1 Hang Squat Clean Thrusters 95#

2 Power Cleans 95#

3 Deadlifts 95#

4 Sumo Deadlift to High-pull 70# Kettlebell

5 Burpees over the bar

6 Toes To Bar

7 Wall Ball Shots 30# 10' Target

8 Chest to Bar Pull-ups

9 Kettlebell Swings 70#

10 Box jump overs 24"

11 Calories Bike

12 Ring Muscle ups | 23:30

Sunday 12/23/18 - REST DAY

Leave a comment

Please note: comments must be approved before they are published.