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
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