WEEKLY PROGRAM

 

December 18, Monday

Conditioning

7 Rounds (Alternate in a team of 3)
250m Row
5 Muscle Ups
*In a team of 3, alternate on the rower so it is always full!

Cap. Time 25 minutes

5 Rounds
20 Dumbell Snatch 65/45#
Max Toes to Bar while partner works
*The goal is to accumulate as many toes to bar possible and finish the workout as fast as possible!

 

December 19, Tuesday

Barbell

Snatch
2,2,2 (Anything above 75% counts as a set!)

Conditioning

5 Rounds (Starting a new round every 5:00)
15 Strict HSPU
3 Rope Climbs
15 Caloire Assault Bike
3 Power Snatch 70-40

Accessory

5 Rounds
20 GHD Sit Ups
10 Strict Pull Ups
20 Back Extensions

 

December 20, Wednesday

Barbell

High Hang Cleans
2,2,2,2,2
*Work up to a heavy set of 2 for the day no dropping the bar between reps

Conditioning

“Weight Vest Wednesday”
With a partner for time
100-80-60-40-20
Row Calories
Burpees (15 cm touch above reach)

Accessory

5 Sets
10 Dips (Weighted if possible)
10 L-Pull Ups (underhand grip)

 

December 21, Thursday

Barbell

Snatch
3,3,3 (Anything above 75% counts as a set for the day!)

Conditioning

5 Rounds (In a team of 3, one person at each station)
100 m Farmers Carry (90/55# each hand)
20 Toes to Bar
100 Double Unders

Cap time 25 minutes

Accessory

4 Rounds
10 Single Leg Deadlifts (Each leg)
20 Back Extensions

 

December 22, Friday

Strength

Back Squats
-Work up to a moderately heavy single for the day (85%+).

Conditioning

4 Rounds (1:1)
10 Bar Muscle Ups
15/12 Calorie Assault Bike
20 Handstand Push Ups
*Work:Rest = 1:1

Cap time 30 minutes

 

December 23, Saturday

6 Rounds
50 Double Unders
15 Toes to Bar
10 Power Cleans 60-40 kg
*Rest 90 seconds after each round!

 

December 24, Sunday

Rest Day !!!

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