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12/16/19 - 12/22/19

MONDAY 12162019

Strict Press (3 rep max)

2-3 minutes rest btw heavier sets

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 @ 90%+

Metcon (3 Rounds for reps)

Against a 3:00 clock:

15/12 Assault bike calories

60 Dus (120 Singles)


*Remaining time

Max Handstand Push Ups (Scale DB push press)

Rest :90



TUESDAY 12172019

Accessory Work

5 sets

5 seated box jumps (as high as possible)

20 Mountain climbers

Rest 1:00

Metcon (AMRAP - Rounds and Reps)

18 min AMRAP

21 Cal row

15 Toes to bar

9 Single DB box step up 50/35 - 24"/20"

Finisher

Accumulate 50 Overhead squats with an empty barbell



WEDNESDAY 12182019

Deadlift (3 rep max)

2-3 minutes rest btw heavier sets

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

3 @ 90%+

Metcon (AMRAP - Reps)

12 min AMRAP

4 Hang power snatch 95/65 (Rx+ 115/85)

6 Box jump over (24/20)

10 Front rack lunges (Rx+ alternating pistols)

Midline

3 sets

20 Russian twists w/ KB (35/20)

12 Rower Pike ups



THURSDAY 12192019

Metcon (No Measure)

36 min EMOM

Min 1: 3 bar muscle up/ ring muscle ups (Scale: 6 burpee pull up)

Min 2: 12/ 10 Assault bike calories

Min 3: Dball clean over shoulder AHAP

Min 4: 200m run

Min 5: Midline

Min 6: Rest



FRIDAY 12202019

Metcon (Weight)

Partners will establish a power clean total against an 8:00 clock

Metcon (AMRAP - Rounds)

The Pepe

20 min AMRAP

1, 2, 3, 4, 5...etc

Bear complex with 95/65 (Rx+ 135/95)

- Odd rounds: 250m row

- Even rounds: 25 Ab mat sit ups



SATURDAY 12212019

Teams of 3

Metcon (AMRAP - Rounds and Reps)

30 minute AMRAP

Teams of 3:

Each athlete will complete:

30/ 22 Assault bike calories

20 Toes to bar

10 Shoulder to overhead 95/65 (Rx+ 135/ 95)

Score is rounds and reps as a team NOT individually.



SUNDAY 12222019

Accessory Work

3 sets

250m row

6 DB bench press per arm (one arm in static hold while other arm works) AHAP

:15 chin over bar hold

Rest as needed

Strength

3 sets of sustainable effort

50m Sled push (Grindy & March, DO NOT RUN)

Rest :30

1 min Max Wall balls

Rest 2:00

Metcon (AMRAP - Reps)

9 minutes

3-6-9-12-15...

Thrusters

*1 rope climb after each set of thrusters

(Scale: 3 strict pull ups)

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