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