WEEKLY PROGRAM

5 December Monday

Barbell

With a partner…

Power Snatches

2 Rounds: Start a new round every 10 minutes!

10 @ 45-25
8 @ 50-30
6 @ 60-35
4 @ 70-40

*You do 10, your partner does 10, you do 8, your partner does 8,

Conditioning

In a team of 2,

For Time

4 Rounds

25 Wall Ball
25 Toes to Bar

Right into…

4 Rounds

25 Calorie Row – bike
25 Strict Ring Dips

You do 25 Wall ball, your partner does 25 Wall ball, you do 25 Toes to bar, your partner does 25 Toes to bar,

Time cap. 30 min.

 

06 December Tuesday

Conditioning

In a team of 2 complete the following 3 couplets for time

40-30-20-10
“Manmakers” 30-15 (Dumbell Burpee Squat clean thruster) ( Alt.5’s )
8-8-8-8
Legless Rope Climbs 4m. ( Alt. 2’s )

40-30-20-10
Power Snatch 50-30 ( Alt.5’s )
16-16-16-16 ( Alt. 4’s )
Bar Muscle Ups

40-30-20-10
Power Clean and Jerk 50-30 ( Alt.5’s )
32-32-32-32
Box Jumps 70-60 ( Alt. 8’s )

No rest between workouts !!!

Time cap. 50 min.
Core Work

4 Rounds

20 Barbell Rollouts
1 minute Side Plank Each side

 

07 December Wednesday

Strength

Deadlifts

21-15-9 Reps 100+/60+ (Unbroken sets)
*Rest 30 seconds between sets!

Conditioning

2 Round For time

50 Burpees
50 Calorie Row-bike
50 Wall Ball

*Rest until the clock hits 15 minutes and repeat!!

Gymnastic Strength Work

Strict Pull Up Ladder

1-12 Reps

L-Sit Hold Ladder

5 seconds/10/15/20/25/30/25/20/15/10/5 seconds

 

08 December Thursday

Complete a new workout every 15 minutes!

A- 3 Rounds
15 Dumbell Snatch 30-15
15 Strict Handstand Push Ups

B- 15-20-25
Thrusters 40 – 25
50 Abmat Sit Ups

C- 3 Rounds
15 Overhead Squats 50-30
90 Double Unders

 

09 December Friday

Barbell
Squat Clean and Jerk Triples
*In 3 heavy sets, work up to a heavy triple for the day.

Conditioning

40-36-32-28-24-20-16-12-8-4
Push Ups

10 Pull Ups after each set

Time Cap. 15 min.
Core Work

3 Rounds not for time

25 Barbell rollouts
90 second banded plank hold

10 December Saturday

Strength

Back Squats

6 x 6 Reps @70-75 %

Conditioning

With a partner for time

100 DB Snatch 30-20
30m Handstand Walk (Each person)
100 Shoulder to Overhead 50-30
30m Handstand Walk
100 GHD Sit Ups
30m Handstand Walk
100 Bar Muscle Ups
30m Handstand Walk

Time Cap. 40 min.

 

11 December Sunday

Rest Day…

 

 

 

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