Dec 26-Dec 31
Updated: Dec 30, 2022
Monday
A. Back Squatx2x10-build from 70% to 95%
50 ft front rack lunge
30 sto@95/65
15 barmu ctb or pullup
rest 2 min
100 ft front rack lunge
30 t2b
50 push ups
rest 2 min
150 ft front rack lunge
pick two of the movements from above and repeat
Tuesday
A. Hang Snatch+OHS+ Snatch+Snatch
x3
B. Build to a heavy double
:30 max assault bike
Rest 90
:30 max bike
:30 max t2b
Rest 2 min
:30 max assault bike
:30 max t2b
:30 max hswalk/bear crawl
Rest 3 min
:30 max bar facing burpee
rest 90
:30 max bar facing burpee
:30 max t2b
rest 2 min
:30 max bar facing burpee
:30 max t2b
:30 max hswalk/bear crawl
Wednesday
A. Bench Pressx2x10-start at 65% and build to 90% or more
B. farmers carryx100Ftx4-heavy!!
4 rounds-on every 5 min
25/20 cal row
25 wall ball
100 du
Thursday
Aerobic
3 sets
1000m row
rest 1:20
rest 2:30
2 sets
1000m row
Rest 1:20
Friday
A. Clean+FS+Clean+Jerk+Cleanx1-2
B. Clean and Jerk-Heavy Single
C. Pause FSx2x3@85% x1x5@85%-95%
5 rounds
300m run
20 medball cleans OR 10 light sandbag cleans OR 5 heavy sandbag
10 hspu or equivalent