Sat Dec 9
40 Min AMRAP
Partner 1 works for 1 minute while partner 2 rests
Partner 2 works for 1 minute white partner 1 rests
At 20 Min switch to :30/:30
60/40 Cal Bike/Ski/Row (transition quickly)
60 Pull Ups – RX+ 30 Muscle Ups
60 Goblet Squat – RX+ DBall Squats
60 DB Hang Clean&Jerk – RX+ DBall Clean and Jerk
60 TTB – RX+ 15 Rope Climb
Sun
2 Rounds
1000m Row or 3k Bike or 300 Double Unders
20 DB Devils Press 50/35 1DB
30 Box Step over with DB
10 Burpee Pull Ups
Monday
CLEAN COMPLEX
Every 2:00 for 12:00 (6 Sets)
@loading
1 Clean High Pull
1 Power Clean
1 Hang Power Clean
1 Front Squat
*3″ pause in catch for the Power Clean and Hang Power Clean.
Metcon:
For Time (CAP 16:00)
50 KB Swing @53/35
40 TTB
30 Clean @155/105
20 HSPU
10 Muscle Up
Tues
“OPEN 14.5”
For Time (CAP 20:00)
21-18-15-12-9-6-3
Thruster @95/65
Bar Facing Burpee
Strength
BENCH PRESS
Every 2:30 for 12:30 (5 Sets)
6 Bench Press for load
Wednesday
DEADLIFT
Every 3:00 for 15:00 (5 Sets)
8 Deadlift for load
Metcon:
EMOM 16:00 (4 Sets)
a. 10-15 Box Jump Over
b. 15-20 KB Suitcase Deadlift* @70/53
c. 20m/arm, KB Suitcase Carry
d. 1:00 Plank Hold
*One side each round.
Thursday
FRONT SQUAT
Every 2:30 for 12:30 (5 Sets)
6 Front Squat for load
Metcon:
For Time (CAP 18:00)
150 Wallball @20/14
*Every break: 250/200m Row-Ski OR 500/400m Bike
**Stopping doing it is considered a break!!!
Friday
SNATCH COMPLEX
Every 2:00 for 12:00 (6 Sets)
@loading
1 Snatch High Pull
1 Power Snatch
1 Hang Power Snatch
1 OHS
*3″ pause in catch for the Power Snatch and Hang Power Snatch
Metcon
AMRAP 14:00
5 Muscle Up
10 Alt. DB Snatch @50/35
15 Double Under
