Monday – 12/18/2017
Strength
8RM back squat
using the same weight as last week or increasing
Weightlifting
EMOM for 10 Minutes
1 Slow pull squat clean + Squat clean
Gymnastics
EMOM for 10 Minutes
Straight set of ring muscle ups
Metcon
AMRAP in 10 Minutes
20 Overhead walking lunges 45/45
100M Run
Accessory
7×4 weighted strict pull-ups
increasing from las weeks 7×4
Tuesday – 12/19/2017
Strength
Bench Press 5×10 ~ 60%
Weightlifting
E90s for as long as possible
1 Slow pull squat snatch
start at 60% and work up to a max for the day
Gymnastics
10×1 Handstandwalk attempt
Metcon
AMRAP in 20 Minutes
21 Wall ball shots 20/14 lb 10/10′
15 Burpees
9 Toe-to-bar
Accessory
10 Minute air assault for calories
10 rounds of
50 seconds light pressure
10 seconds hard pressure
keep RPM’s above 90/75 during hard intervals
Wednesday – 12/20/2017
Strength
Front squat work up to a heavy set of 2 then
6×2 Back squat at 90% of 1RM OR increasing from 12/13
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 12/13 if you made all of your reps
Gymnastics
EMOM for 10 Minutes
Straight set of Strict HSPU
Metcon
for time
21-18-15-12-9-6-3
Kettlebell swing 40/32 kg
Box Jump 30/24″
Accessory
for time
50 calories on the assault bike
Thursday – 12/21/2017
Skill
EMOM for 10 Minutes
Straight set of butterfly chest to bar pull-ups
Metcon
AMRAP in 15 Minutes
100M Uneven farmer carry 32kg+75 lb db/24 Kg+ 50 lb Db
or if you need a recovery day
3x1200M run on the trueform
rest 2 minutes between efforts
Friday – 12/22/2017
Strength
Deadlift
1-1-1-1-1
Weightlifting
EMOM for as long as possible
1 power clean + 2 split jerks
start at 60% and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set of bar muscle ups + 20 seconds of box jumps 30/24″
Metcon
4 Rounds of
1 minute row for calories
1 minute two arm dumbbell front squat 50/35 lb
1 minute of sit-ups
Accessory
On the rower
3 Rounds of 6 minutes
at 0:00
1000M for time
at 6:00
750M for time
at 12:00
500M for time
record the time of each attempt
Saturday – 12/23/2017
Strength
3×9 Front squat @ 70%
Weightlifting
2RM Overhead squat
Gymnastics
Accumulate 3 Minutes in a wall facing handstand hold
Metcon
AMRAP in 20 Minutes
60 Double Unders
12 Deadlift 155/105 lb
9 Hang power clean 155/105 lb
6 Push Jerk 155/105 lb
Accessory
10×1 Legless rope climb with no assist from the legs