Saturday
16 Rounds For Time (CAP 38:00)
w/ a partner…
“YOU GO I GO” (one round each)
250/200m Row-Ski or 600/400m Bike
9 Deadlift @135/95 (RX+ 155/105)
6 Hang Clean
3 Push Jerk
Sunday
Every 5:00 for 25:00 (5 Sets)
5 Shuttle Run
10/side, Suitcase KB Deadlift @53/35
15 Abmat Sit Up
20 American KB Swing
*1 Shuttle Run = 50ft (25ft +25ft)
Monday
Every 2:00 for 14:00 (7 Sets)
5 Back Squat @50-55-60-65-70-75-80%
Metcon
AMRAP 16:00
20 Double Under
16 Wallball @20/14
12 TTB
8 Alt. Pistol Squat
4 Muscle Up
Tuesday
Every 2:30 for 10:00 (4 Sets)
10 Barbell Z-Press (Straddle Position)
10 Shoulder Lateral Raise
20 Alt. High Plank Shoulder Tap
Metcon
For Time (CAP 22:00)
9-15-21
Strict HSPU
Single DB STOH @50/35
Single DB Lunge
— 400m Run —
21-15-9
Kipping HSPU
Single DB Snatch
SIngle DB OH Lunge
Wednesday
Every 2:30 for 12:30 (5 Sets)
1 Power Snatch
1 Low Hang Squat Snatch
1 OHS
Metcon
EMOM 16:00 (4 Sets)
a. 3-5 Squat Snatch @75-80%
b. 10-15 GHD Sit Up
c. 250/200m Row-Ski or 600/400m Bike
d. Rest
Thursday
Every 4:00 for 16:00 (4 Sets)
10 Bench Press @loading
10/side, Double DB/KB Split Squat
10 Double DB/KB Bent Over Row
Metcon
Every 1:30 for 15:00 (5 Sets)
a. ON
10 Single DB Box Step Up (24/20″)
5/side, Single DB STOH @50/35 (RX+ 70/50)
MAX Box Jump Over
b. OFF
Score: Total of Box Jump Over.
Friday
“12 DAYS OF CHRISTMAS”
For Time (CAP 40:00)
1 Pullover
2 Thruster @115/85 (RX+ 135/95)
3 Front Squat
4 Hang Clean
5 Deadlift
6 Burpee Over Bar
7 American KB Swing @53/35
8 TTB
9 HSPU
10 Muscle Up
11 Single DB Devil Press @50/35
12 Wall Walk
Start with 1 Pullover. Then do 2 Thruster and 1 Pullover. Then 3, 2, 1…
Continue this way until the final round of 12, 11 and each movement descending in repetitions all the way down to 1. (364 total)
