(home program)
Monday
A. 3 position Cleanx1x5@75% (Deadliftx3x7@75%)
B1. Downward Dog HSPUx3-5x3 (Feet elevated, hardest version with perfect form)
B2. Push Upsx7-10x3
B3. Hollow Rock+Holdx 10 Rocks/15 sec holdx3
20 DBALL to shoulder
Rest 30 seconds
30 Ring Dips (Push Ups)
Rest 30 seconds
40 KBS
Rest 1 min
50 Strict Press-empty barbell
Rest 1 min
60 Burpees
Tuesday
A1. Back Squat x5x4@75% (tempo goblet squat if no rack)
A2. Tempo Pull Up-3 seconds up, 3 sec hold, 3 sec down-x1-3....rest 10 seconds into 5 kipping pull ups (slow negatives if no pull up)x3x4 (if no pull up bar, SKIP this)
B1. Bent over row/palms upx8x3-STEADY CONTROLLED TEMPO
B2. Hand over hand sled dragx50 FTx3 (Bicep curlsx10x3)
12 min AMRAP
10 Pull ups-CTB if possible (Renegade Rows if no pull up bar)
12 box jumps (step ups)
Wednesday
A. 2 Position Hang Snatch+OHSx5@70% (Snatch RDL to kneex5x5 OR single led DB RDL)
0-6 min
20 sec sprint/40 sec rest (any machine! if no machine, burpees)
At 6 min....
30 Power Snatch 75/55
800 m Run (4 minute time domain)
50 OHS 75/55
800 m Run
30 Power Snatch 75/55
800 M Run
Thursday
12 Days of Christmas-there will be several versions
in gym
AT HOME version
1 DB Clean and Jerk
2 Push Ups
3 Box Jumps or Step ups
4 Deadlifts
5 Burpees
6 DB HPC
7 Wall Ball or Light DB Thrusters
8 ALT DB SNATCH
9 KBS
10 Lunges
11 Ring Rows
12 Goblet Squats
Friday
300 Burpees for time....or stop being a psycho and take a day off
Saturday
7 minutes to find a heavish complex of clean+2 hang cleans
(if you arent lifting heavy, do GRACE or ISABEL)
At the 8th minute-
36 min AMRAP-Teams of 2
1 mile Bike
500 M Row
100 DU
After each round, each team selects one to complete. You may not complete the same movement 2 rounds in a row
20 Heavy Deads
4 Legless Rope Climbs (6 Rope Climbs)
20 DBALL to shoulder
360 FT M Sled Drag
SUNDAY
Bike 1 min Moderate
45 Harder
30 easy
15 sprint
30 easy
x8
Rest 5 min
30 min CAP
8 rounds
15 Cal Ski
45 DU/90 SU
30 Air Squats