Monday – 12/04/2017
Strength
4RM strict weighted pull-up
Start with bodyweight and ad 5/2.5 lbs per attempt
Weightlifting
EMOM for 10 Minutes
1 Snatch with pause below the knees and pause in the bottom of overhead squat
Gymnastics
EMOM for 10 Minutes
Straight set of ring muscle ups
Metcon
AMRAP in 10 Minutes
15 Snatch 95/65 lb
12 Thrusters 95/65 lb
9 Lateral burpees over the bar
Accessory
10 Rep back squat increasing from 11/27
Tuesday – 12/5/2017
Strength
Bench Press 5×5 ~ 70%
Weightlifting
E90s for as long as possible Power clean + Front squat + Hang Squat clean Start where you left off with snatches and work up to a max for the day.
Gymnastics
5×1 Minute
Wall facing handstand hold, break up as needed and rest to recovery between efforts
Metcon
AMRAP in 20 Minutes
2 Push-ups
1 Jumping pull-up
10 Air-squat EMOM
Accessory
1 Mile run on trueform
Wednesday – 12/6/2017
Strength
Deadlift
2-2-2-2-2
Weightlifting
EMOM for 10 Minutes
1 Hip snatch(high hang) all reps at 85%
Gymnastics
EMOM for 10 Minutes
Straight set of Strict HSPU
Metcon
AMRAP in 12 Minutes
30 Alternating Dumbbell Clean & Jerk 75/55 lb
200M Run
Accessory
for time
10 Rope climbs
Thursday – 12/7/2017
Skill
EMOM for 10 Minutes
Straight set of Toe-To-Bar
Metcon
10 Rounds
30 seconds assault bike for calories
30 seconds rest
30 seconds sit-ups
30 seconds rest
or if you need a recovery day
Running on the pavement
warm up
4×3 Minutes
200M Run easy
workout
10×3 Minutes
400M Run
record the time of each attempt perform rounds 1 and 2 at 90% and increase intensity performing the last round as an all out effort
cool down
1600M Run
Friday – 12/8/2017
Strength
7RM Front squat
Weightlifting
EMOM for 10 Minutes
1 Squat Clean
Start at 60% and work up to a max for the day
Gymnastics
EMOM for 20 minutes
[odd] Straight set of chest-to-bar pull-ups
[even] 30 seconds of box jumps 30/24″
Metcon
for time
50-35-20
Wall ball shots 20/14 lb 10/9′
Kettlebell swings 32/24 kg
Accessory
10 Rounds of 30 Seconds on 90 seconds off
Row for calories
Saturday – 12/9/2017
Strength
Max effort back squat
Weightlifting
EMOM for as long as possible
1 Squat snatch
start at 60% and work up to a max for the day
Gymnastics
EMOM for 10 Minutes
Straight set of bar muscle ups
Metcon
AMRAP in 20 Minutes
15 Box Jump 24/20″
10 Two arm dumbbell front rack walking lunge steps
5 Burpee Dumbbell Deadlift 50/35 lb
Accessory
5×1 Pegboard ascent
Make 5 attempts at a pegboard ascent.
Scale up by performing 5 ascents for time