Mon Dec 9-15, 2019

Dec 9

EMOM 8

1st 3:

2 Squat Cleans w/ 2 sec pause @ knee

Last 5:

1 Squat Clean + 1 Front Squat (continue to build from previous minutes to 90+% of Clean max)

4 RFT

9 Power Snatches (95#/65#)

12 Box Jumps (24″/20″)

15 Situps

Dec 10

5 Rounds (20s work/40s rest)

Handstand Walk Practice

For Time

7-6-5-4-3-2-1

Devils Press (50#/35#)

Strict Pullups

Dec 11

Back Squat

2×4 @ 85%

2×5 @ 75%

AMRAP 7

30 Double Unders

15 Wall Ball (20#/14#)

Dec 12

3×8

Arnold Press

3×12

Barbell Glute Bridge

**AHAP – same weight across all sets

AMRAP 11

8 DB Snatches (50#/35#)

2-4-6-8… Burpees

Dec 13

Paused Close Grip Bench Press

6-6-6-6-6

Ramp to hard top set of 6

3 RFT

30 Tuck Ups

30 Med Ball Cleans (20#/14#)

30 Double Unders

30 Walking Lunges

Dec 14

Christmas Lift Off

Dec 15

Every 90s for 4 Rounds

10 VUps

10s Hollow Hold

10 Hollow Rocks

10s Hollow Hold

For Time:

Buy In – 30/25 Cal on Rower

5-6-7….15

Wall Balls (20#/14#)

KBS (53#/35#)

Leave a Reply