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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

Row 200M FAST

Row 200M EASY

Row 400M FAST

Row 200M EASY

Rest 15 seconds

Row 800M FAST

Row 200M EASY

(They can run!)


Should not take more than 15 minutes total. If with a partner, REST when it says EASY


2 minute REST


15 min AMRAP-with a partner switching rounds

30 DU/90 Singles

10 ALT DB SNATCH

20 Wall Ball


2 minute REST

Row 200M FAST

Row 200M Easy

Rest 15 seconds

Row 200M FAST

Row 200M EASY

Row 400M FAST

Row 200M EASY

Rest 15 seconds

Row 800M FAST

Row 200M EASY


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