Sat Dec 16
With a partner, split anyway you like
2 Rounds
Run/Row or Ski 1 Mile or Bike 2.5 Miles
50 Cleans 155/95 – (a little heavier than normal)
Run/Row or Ski 1 Mile or Bike 2.5 Miles (do a different option)
50 TTB/GHD
Sun
Every 3 Min for 30 Min
2 Min to
5 Hard Pulls* on Rower (Guys shoot for1:35/Ladies 1:50)
3 Heavy Back Squat (Build in weight the 1st 9-12) min
1 Min break
Takes 2-3 pulls to get the rower moving so this ends up being 7-8 pulls
Score how fast you were pulling and how much you squatted
Monday
PRESS & DIP
Every 3:00 for 12:00 (4 Sets)
10/side, Filly Press (KB + DB)
5-10 Ring Dip
Metcon:
For Time (CAP 22:00)
24-20-16-12-8-4
Front Rack Lunge @115/85
TTB
Push Up
*Forward Steps for Lunges.
Tuesday
DEADLIFT
Every 2:30 for 15:00 (6 Sets)
6 Deadlift for load
Metcon:
AMRAP 4:00
5 Deadlift @135/95
5 Muscle Up
5 Bar Facing Burpee
— Rest 2:00 —
AMRAP 4:00
5 Deadlift @185/125
5 Chest To Bar
5 Burpee Over The Bar
— Rest 2:00 —
AMRAP 4:00
5 Deadlift @225/155
5 Pull Up
5 Burpee
Wednesday
FRONT SQUAT
Every 2:30 for 15:00 (6 Sets)
6 Front Squat for load
Metcon
For Time (CAP 18:00)
15 to 1 rep of:
KB Goblet Squat @70/53
KB Russian Swing
After each round, 20 Double Under.
E.g.:
15 Squats + 15 Russian Swings + 15 D.U.
then… 14 + 14 + 20… 13 + 13 + 20…
Thursday
CLEAN COMPLEX
Every 2:00 for 10:00 (5 Sets)
Build in weight
1 Clean High Pull
1 Power Clean
1 Hang Squat Clean
3 second pause in catch for the Power Clean and Hang Squat Clean.
Metcon:
EMOM 20:00 (5 Sets)
a. 2-3 Power Clean @185/125
b. 15-20 Abmat Sit Up
c. 250/200m Row-Ski OR 500/400m Bike
d. 30 second Plank Hold
Friday
“TRIPLE FRIDAY”
For Time (CAP 22:00)
25-20-15
Box Jump Over
Double DB Push Press @50/35
20-15-10
Wallball @20/14
Ring Dip
15-10-5
Double DB Box Step Over (24/20″)
5 Wall Walk
Strength
BENCH PRESS
Every 2:00 for 12:00 (6 Sets)
3 Bench Press for load
