Dec 16-22

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

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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