Monday – 12/11/17
Strength
7RM Back squat
Weightlifting
1 Squat snatch with pause below the knees + squat snatch does not need to be TnG start at 70% and work up to around 90% of 1RM complete 2 lifts at each weight
Gymnastics
EMOM for 10 Minutes
Straight set of ring muscle ups
Metcon
“Grace”
for time
30 Clean & jerks 135/95 lbn
Accessory
7×4 weighted strict pull-ups
@50% of last weeks 4RM
Tuesday – 12/12/2017
Strength
Bench Press
5×3 ~ 75%
Weightlifting
EMOM for 10 Minutes
1 Squat clean
start at 60% and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set of butterfly chest to bar pull-ups
Metcon
AMRAP in 15 Minutes
10 Kettlebell Swings 40/32 kg
20 GHD Sit-Ups
30 Double Unders
Accessory
2K Row
Wednesday – 12/13/2017
Strength
Front squat work up to a heavy set of 4
then
6×3 Back squat at 85% of 1RM OR increasing from 12/6
Weightlifting
EMOM for 12 Minutes
1 Squat clean & jerk
3 x 1@ 55%
3 x 1 @ 75%
3 x 1 @ 85%
3 x 1 @ 90%
increase each weight by 5 or 10 pounds from 12/6 if you made all of your reps.
Gymnastics
EMOM for 10 Minutes
Straight set of Strict HSPU
Metcon
5 Rounds with 3 minutes on 1 Minute off
9 Air Squats
6 Deadlifts 135/95 lb
3 Power Cleans 135/95 lb
Accessory
10 Attempts at a max effort handstand walk
Thursday – 12/14/2017
Skill
EMOM for 10 Minutes
1 Squat Snatch with pause below the knees + 1 Squat Snatch
Metcon
AMRAP in 10 Minutes
10 One arm dumbbell push press 50/35 lb *
15 Box Jumps 24/20″
* alternate arms each round
or if you need a recovery day
for time
5K Row
Friday – 12/15/2017
Strength
Max effort Deadlift
Weightlifting
EMOM for as long as possible
1 squat snatch
start at 60% and increase 5-10lb after you make 3 lifts at each weight
continue working up to a max if you make 3 lifts at 90%
Gymnastics
EMOM for 10 Minutes
straight set of strict pull-ups then 20 seconds of double unders
Metcon
AMRAP in 12 Minutes
1-2-3-4-5-6-7 …
Power clean 185/135 lb
2-4-6-8-10-12-14 …
Lateral burpees over the bar
Accessory
On the air assault bike
3 Rounds of 6 minutes
at 0:00
20 Calories for time
at 6:00
35 Calories for time
at 12:00
50 Calories for time
record the time of each attempt
Saturday – 12/16/2017
Strength
3×10 Front squat @ 65%
Weightlifting
E90s for as long as possible
1 Hang squat clean + 1 Squat clean
no TnG, reset the bar after HSC
both lifts should be performed in about 20-30 seconds
start at 60% and work up to a max for the day
Gymnastics
for time
50 Toe-to-bar
400M Run
35 Toe-to-bar
400M Run
20 Toe-to-bar
Metcon
5 Minutes of Air Assault bike for calories
5 Minutes of alternating dumbbell snatches 50/35 lb
5 Minutes of push-ups
5 Minutes of rowing for calories
Accessory
for time
400M Sled push 90/70 lb + sled