Friday 12/22

Olympic: Cleans
5×60% 5×70% 5×80%
*Rest 2-3 minuets between sets *

Metcon: “Grace”
30 Clean & Jerks 135/105lb

Thursday 12/21

Skill work: Rope Climb/muscle -up

Conditioning:
For Time
1000 meter row
20 Toe to bar
500 meter row
15 Toe to bar
250 meter row
10 Toe to bar

Wednesday 12/20

Strength: Push Press
5×60% 5×70% 5×80%
*Rest 2-3 minuets between sets *

Metcon
12 Min AMRAP
16 Dumbbell Snatch 45-25lb
25 Double unders
16 Reverse lunge

Tuesday 12/19

EMOM X 18 min
*Alternating *
12-15 weighted sit ups
6-12 strict ring dips
:45 sec shuttle sprints

Monday 12/18

Workout of the day

Strength: Deadlift
5×60% 5×70% 5×80%
*Rest 2-3 minutes between sets*

Metcon:
9 Calorie row
21 pull-ups
15 Calorie row
15 pull-ups
21 Calorie row
9 pull-ups

Friday 12/15

Workout of the day
Olympic /Strength
Snatch
5×60% 5×70% 5×80%
*Rest 2-3 min between sets *

“Open Workout 11.1*
10 Min AMRAP
30 Double unders
15 Power Snatches 75/55lb

Thursday 12/14

Workout of the day
4 Rounds
20 One arm KB swing 53/35lb
*10 each arm*
10 Broad Jumps
2 leg less Rope climbs
*scale 3 rope climbs or
4 pulls from floor *

Accessory: Core
3 Rounds
Weighted Plank Hold
:45 sec *HASP*

Wednesday 12/13

Workout of the day

For Time
50 Box Jump overs 24/20”
35 Hang Power cleans 95/65lb
25 Handstand Push-ups
35 Hang Power cleans
50 Box Jump overs

Tuesday 12/12

Workout of the day
Strength Training
Back Squat
*add 5-10lbs from previous cycle *
5×60% 5×70% 5×80%
*Rest 2-3 min between sets*

Metcon
15 min AMRAP
5 Front Squat 155/105lb
9 Toes to bar
12/9 calorie row

Monday 12/11

Workout of the day
Strength Training
Bench Press
*add 5-10lb from previous cycle *
5×60% 5×70% 5×80%
*Rest 2-3 min between set*

Metcon:
5 Rounds
10 clapping Push-ups
12 Sumo High pulls 95/65lb
15 Lateral bar burpees