Thursday 12.12


A.

3 sets (for quality):

Tempo Strict T2B or K2E x 6-8 reps (3sec. Negatives)

Rest 30 sec.

Weighted Plank (Push-up pos.) x 30-45 sec.

Rest 90 sec.


B.

10 Rounds (for time):

1 Rope climb

3 Barbell Strict Press (challenging but safe load)

5 C2B pull-ups

7 Hand Release Push-ups

200 meter Run or 300 meter Row

-Rest 1 minute after each set.


Rx+: 135/75

Wednesday 12.11


A.

DeadLift

1 x 5 @ 65%

1 x 5 @ 75%

3 x 3 @ 80-85%


B.

AMRAP x 25 (teams of 2):

25 Power Snatches (135/95) (sub: 50 Ball slams)

25 Box Jump Overs (24”/20”)

50 KB Swings (53/35)

50 Calories Row or Bike

250 Double-unders

600 meter Farmer Carry (70/53)

Tuesday 12.10


A.

5 sets:

Bench Press x 5 reps (starting @ 60-65%

Supinated BB Rows x 8 reps

*Rest 1-2 minutes after each set.


B.

For time:

21-15-9

Ring Dips

HSPU’s

Burpees

Monday 12.9


A.

Clean + Front Squat + Jerk

1 set @ 65%

2 sets @ 70%

3 sets @ 75-85%


B.

For Berna & Time:

“Happy Birthday Berna!”

15 Thrusters (115/75)

45 Pull-ups

10 Thrusters (135/95)

30 Pull-ups

5 Thrusters (155/105)

15 Pull-ups


D2: Pull-ups: 30-20-10

D3: Assisited Pull-ups: 30-20-10

Friday 12.6


A.

Every 4 minutes, for 6 sets:

400m Run

5 Power snatches (135/85)


Rx+: Build each set, starting at 135/85.

Scale: 15 KB Swings or 15 Ball Slames


B.

CORE

100 Russian twists 25/10; every break perform 30 second plank w/weight.