December 27-Jan. 3
Monday
A. Power Cleanx2x5@75%
B1. Side Plank bendsx10/sidex3
B2. Strict KTE or T2Bx7x3
B3. L or Tuck Sit cluster 5sec.5sec.5secx3
3-6-9-12-15-18-21
Power Clean 95/65
Box Jump
Tuesday
A1. Back Squatx3x5@85%
B1. Front Rack Box Step up (no higher than 20", use plates if necessary)x5/legx4
B2. Push Up-hardest variation possible (off box or bar, floor, paralette, maltese)x5x4
15 min AMRAP
25 FT OH DB LUNGE
8 HSPU
25 FT OH DB LUNGE
8 Pull ups-CTB if possible
Wednesday
A. 2 position Hang Snatchx2x2@75% x2x3@80%
B. Double under WORK
3 rounds
30 OHS-light!
100 DU
Thursday
A. Deadliftx2x6@85%
25 min AMRAP
Row 250 M
160 FT Farmers Carry
1 Rope Climb-legless if possible
10 AB Cals
5 Strict Pull ups
Friday
A. Front Squatx4x3@80% x3x2@85%
B1. Plank Hold-1 minutex3 perfect position
B2. 20 GHD Sit Upsx3 OR 35 abmat sit ups
9-6-3
Hang Squat Clean-heavy
Burpee over bar (lateral, fast)
Rest 3 minutes
12-9-6
Hang Power Clean
Bar facing burpee
Rest 3 minutes
15-12-9
Hang Clean&Jerk
T2B/HKR
Saturday
Teams of 3
5 rounds each person
30 Wall Ball
20 DB Snatch
10 Push Ups/Ring Dips
*Person 2 is rowing accumulating calories (biking if rowers are full)
*Person 3 is on rest
Sunday
1 minute transitions
Rowers
4 min moderate pace
:40 sec easy
:40 SPRINT
:40 sec easy
3 min moderate pace
:30 sec easy
:30 SPRINT
:30 sec easy
2 min moderate pace
:20 sec easy
:20 SPRINT
:20 sec easy
1 min moderate pace
:10 sec easy
:10 SPRINT
:10 sec easy
Bikes
4 min moderate pace
:40 sec rest
:40 SPRINT
:40 sec air squats
3 min moderate pace
:30 sec rest
:30 SPRINT
:30 sec air squats
2 min moderate pace
:20 sec rest
:20 SPRINT
:20 sec air squats
1 min moderate pace
:10 sec rest
:10 SPRINT
:10 sec air squats
#3
15 min amrap
15 Ball Slams
20 box jump overs
80 FT Double KB Carry
Monday
A. Back squatx4x1@85% x3x2@85% x2x2@90%
B1. DB Split Squatx5/legx5
B2. Strict Tempo Pull upx3x5
B3. Bicep Curlsx10x3
3 rounds
21 Pull ups-CTB if possible
15 thrusters@115/75
9 box jump 30/24