Week of December 14th
Updated: Dec 17, 2020
(parentheses at home)
Monday
A. Hang Snatchx3x5@70% (DB or Barbell RDLx10x4)
B1. Front Squatx5x5@70% (Tempo goblet squat)
B2. Tucked Scap Pull upx3-5x5, pull to highest position possible (one arm DB Row if no pull up possiblex 8/armx5)
+
6 rounds
3 Hang Power Cleans@185/125* (at home, 10 reps of lighter weight)
3 Front Squats-same weight (10 light goblet squats)
10/7 AB Cals (time domain less than 1 minute)
*go heavier but unbroken through both barbell movements
Tuesday
A1. Power Jerk+ Jerk (2+1)x5@65-70% ( Strict Pressx5x5)
A2. HSPU negative-10 sec.x2x5 (push up negatives)
B1. Single leg V-ups x 15/leg alternatingx3
B2. Opposing limb arch raises x 15/sidex3
B3. Tuck or L Sitx10 sec.x3
B4. Side Plank bendsx10/sidex3
+
70/55 Cal Row BUY IN THEN
3 rounds
20 T2B/HKR (Tuck ups or 35 abmat sit ups)
40 KBS
Wednesday
A. Box jumps for height-3 reps, 5 sets (if nervous, broad jumps for distance)
*During this, everyone gets 3 sets of 10 Hip Extensions into :20 Sorenson Hold (10 Arch Ups into Arch Hold)
+
25 min AMRAP
15 Box Jump Overs (step ups or overs)
200 M run (1 minute time domain)
30 Wall Ball (light db thrusters)
30 Box Jump Overs
400 M Run (2 min time domain)
40 Wall Ball
45 Box Jump Overs
800 M Run (4 minute time domain)
50 Wall Ball
*if you make it through 50 Wall Ball, go back DOWN the progression
800 M Run
45 Box Jump Overs
ETC.....
Thursday
A. Back Squatx5x5@70%
B. Push Pressx5x5@70%
+
90 Sec DU (plate taps)
90 Sec Bar Facing Burpees (regular burpees)
90 Sec Thrusters@empty bar
90 sec Rest
x3
Friday
A. Power Cleanx3x5@70% (Deadliftx10x5@65%)
+
7 Deadlifts@heavy
200 M Ski (1 minute time domain)
10 Pull Ups
Rest 45 sec.
x5-7
Saturday
Teams of 2-each set is a 5 min AMRAP splitting reps
+
20 T2B
20 HPC
+
30/20 AB Cals
100 FT OH Walking Lunge
+
20 T2B
100 FT OH Walking Lunge
+
20 HPC
30/20 AB Cals
+
20 HPC
100 FT OH Walking Lunge
+
30/20 AB Cals
20 T2B
Sunday
Row 200M FAST
Row 200M Easy
Rest 15 seconds