SUN 03
FRONT SQUAT
Every 3:00 for 15:00 (5 Sets)
8 Front Squat for load
Dec 04
For Time (CAP 15:00)
20 Front Rack Lunge @115/85
15 TTB
20 Front Squat
15 TTB
20 Back Rack Lunge
15 TTB
20 Back Squat
15 TTB
TUE 05
Dec 05
SNATCH COMPLEX
Every 2:00 for 10:00 (5 Sets)
@loading
1 Snatch High Pull
1 Power Snatch
1 Hang Power Snatch
*3″ pause in catch for the Power Snatch and Hang Power Snatch
Dec 05
For Time (CAP 16:00)
3 Rounds
25 Double Under
15 Hang Snatch @95/65
2 Rounds
50 Double Under
10 Hang Snatch @115/85
1 Round
100 Double Under
5 Hang Snatch @135/95
WED 06
0
Dec 06
BENCH PRESS
Every 3:00 for 12:00 (4 Sets)
8 Bench Press for load
Dec 06
5 Rounds For Quality (CAP 20:00)
10 Double DB Push Press @heavy
10 GHD Back Extension
20m Double DB Front Rack Carry
15 Wallball @20/14
THU 07
0
Dec 07
With a partner, alternate after each round.
20 Rounds For Time (CAP 30:00)
10 Cal Row/ Ski/ Bike
10 Alt. DB Devil Press @50/35
*Partner in Bar Hang Hold.
Dec 07
STRICT PULL UP
Every 2:30 for 10:00 (4 Sets)
5-10 UNBK Strict Pull Up
Rest 10″
1 NEGATIVE Pull Up
FRI 08
0
Dec 08
POSTERIOR CHAIN
Every 3:00 for 15:00 (5 Sets)
@loading
10 RDL
10/side, Bulgarian Split Squat
Dec 08
AMRAP 13:00
15 Box Jump Over
10 Alt. Pistol
5 Face To Wall HSPU
