WEEKLY PROGRAM

12 December Monday

Back Squats

5 x 5 Reps @ 75
*Stay at the same weight for all 5 sets!

For Time:

1-2-3-4-5-6-7-8-9-10
Muscle Ups
10-20-30-40-50-60-70-80-90-100
Double Unders

Time Cap. 25 minutes
Strength Accessory

3 x 15 Dumbell strict press
3 x 15 GHD reverse hyperextentions

 

13 December Tuesday

Strength/ Skill

Snatches

3 x 1 rep @ 80%
2 x 1 rep @ 85%
1 x 1 rep @ 90%
3 x 2 reps @ 80%

Conditioning

Complete a new workout every 8 minutes!

A- For Time:

30 Power Cleans 70 – 40

B- For time:

25 Sumo deatlift high pull 40-25
50 Push Ups
25 Sumo deatlift high pull

C- For time:

40 Slamball 12-7 kg
50 Toes to bar
40 Slamball

 

14 December Wednesday

Strength

Barbell

With a partner…
3 Rounds (Start a new round every 6 minutes)

5-4-3-2-1 reps of
Squat Cleans (tng) 80 – 40

*You do 5 cleans, your partner does 5 cleans, you do 4, your partner does 4, etc..

Conditioning

with a partner alternating rounds

5 Rounds for time
20 Wall Ball
20 Pull Ups

Time cap. 20 min.
Gymnastic strength work

40-30-20-10 reps
GHD Sit Ups
4-3-2-1 reps
Leggless Rope Climbs

 

 

15 December Thursday

Strength

Overhead Squats
3 x 10 Reps 80-50

Conditioning

With a partner

5 SETS of:

2 Rounds ( Alternating Rounds )

10 Power Snatch
15 Toes to Bar

*The power Snatch weights go up every time you complete your two
rounds. They range for men are (40/45/50/55/60) and for women are (25/30/35/40/45)

Time cap. 30 min.

 

16 December Friday

Barbell

With a partner…

Power Clean and Jerks ( tng )

3 Rounds Total (Starting a new round every 6 minutes)

8 Reps @ 50/30
6 Reps @ 60/35
4 Reps @ 70/40
2 Reps @ 80/45

*The way this works, you do 8 reps, then your partner does 8 reps, you do 6 reps, then your partner does 6 reps… etc

Conditioning

Partner Wod

5 Rounds
20 Burpees
10 Strict Pull Ups

5 Rounds
20 Calorie Row – Bike
20 Push Ups

*You do 20 burpees, your partner does 20 burpees for 5 rounds complete, then alternating 10 strict pull ups.

Time Cap 25 minutes

 

17 December Saturday

Strength

Back Squats
10 x 3 reps @ 75% (Same weight as on monday! Just increasing the volume here)

Conditioning

Partner workout

In 9 Minutes

100 Hang Power Cleans 50-30
Max Push Ups with the time remaining

*Rest 1 minute

In next 9 Minutes

100 Shoulder to Overhead 50-30
Max Toes to bar with time remaining

*rest 1 minute

In next 9 Minutes

100 Deadlifts 90-60
Max Air Squats with time remaining

*Only one partner can work at a time! Score is total number of push
ups, toes to bar, and air squats.

 

18 December Sunday

Rest Day…

 

 

 

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