12/02/19 - 12/08/19

MONDAY 12022019

Strict Press (Build a heavy set of 5)

5 @ 40%

3 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 @ 85% +

Metcon (Time)

50 KB swing 53/ 35

50 air squats

50 KB deadlift 53/35

Right into...

Metcon (Calories)

2 min Max cal bike

TUESDAY 12032019

Accessory Work

Pressing Movement 12 min EMOM

Min 1 - 6 per arm KB clean + Press (light to moderate weight) https://youtu.be/sAtZ4yAsQnI

Min 2 - 8 per leg Single leg KB romanian deadlift

Min 3 - 14 GHDs or 10 Candle sticks https://youtu.be/A6u0hi087v0

Metcon (AMRAP - Rounds and Reps)

25 min AMRAP

1000m row

30 Burpees

800m run

30 Box jumps w/ step down

WEDNESDAY 12042019

Deadlift

5 RM

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5 @ 85%+

Rx: Metcon (Time)

50 alternating DB lunges 50/35

50 alternating DB snatch 50/35

Rx+: Metcon (Time)

50 alternating single KB lunges 40/25

50 Double KB hang snatch 40/25

Right into...

Metcon (Distance)

2 min max distance row

THURSDAY 12052019

Interval Gymnastics Metcon

Metcon (3 Rounds for reps)

3 sets of:

1 min max reps wall ball 20/14 (this should be unbroken)

Rest 1 min

1 min max reps Pull ups (c2b pull ups)

Rest 1 min

Metcon (Time)

3 Rounds for time

15 handstand push ups (Scale: hand release clap behind back)

30 Alternating DB snatches (50/35)

90 Double Unders

Finisher

5:00 Assault bike interval (no rest)

:10 sprint + :50 spin

:20 sprint + :40 spin

:30 sprint + :30 spin

:40 sprint + :20 spin

:50 sprint + :10 spin

FRIDAY 12062019

Accessory Work

4 sets

12 Alternating step back lunges in front rack from the rack 115/95

Rest :30

6 Heavy KB romanian deadlifts

rest 1:00

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pull ups/ c2b pull ups

Push ups

Sit ups

SATURDAY 12072019

Partner WOD

Metcon (Time)

Cash-in 30 burpees (Alternating)

3000m row

150 box jumps

150 WBS

Cash-out 30 burpees (Alternating)

SUNDAY 12082019

Metcon (4 Rounds for calories)

4 sets of:

1 min max cal row

Rest 1:00 before snatch

Metcon (4 Rounds for weight)

1 heavy hang squat snatch

Rest 2:00 after snatch

Metcon (Time)

3 rounds for time

100m KB farmer carry (70/53)

12 Burpees

25 Air squats

400m run