WEEKLY PROGRAM

December 4, Monday

Barbells

Squat Clean and Jerk
3,3,3 (Working up in weight each set)

3 Rounds

10 Paralette HSPU
500m Row
10 Muscle Ups
500m Row
10 Power Cleans 80-50

*Work:Rest = 1:1. We alternated rounds with a partner!

 

December 5, Tuesday

Strength

Back Squat
3 x 20 reps

Gymnastic Conditioning

4 Rounds for time
25 m Handstand Walk
25 Pull Ups (unbroken is the goal)
*1:1, or alternate rounds with a partner!

Cap time 25 minutes

Accessory

5 Sets
12 Alternating Arm Dumbell Press (6 each arm)
10 Dumbell Single Arm Rows (each arm)
12 Back Extensions with a Barbell on shoulders in back rack
*Not for time but for quality!

 

December 6, Wednesday

With a partner For time

5 Rounds of “Cindy” ( Each partner )
100 Calorie Row
5 Rounds of “Cindy”
100 Dumbell Cleans 50/35#
5 Rounds of “Cindy”
100 Double Unders (Each partner)
5 Rounds of “Cindy”

Cap time 30 minutes

Accessory

Farmers Carry
5 x 40 m (As heavy as possible)
*Rest as needed between carries, just lift something heavy!!

 

December 7, Thursday

Barbell

Snatch Work
Every 75 seconds x 5 sets
2 Reps @ 80% of 1RM

Conditioning

5 Rounds
20 Calorie Row
15 GHD Sit Ups
5 Clean and Jerk 80-50
*Alternate rounds with a partner 1:1
Cap time 30 minutes

Accessory

3 Sets
10 Single Arm Ring Rows (each arm)
25 Push Ups (close grip, elbows in by sides)

 

December 8, Friday

5 Rounds
7 D-Ball Cleans 50-30
7 Paralette HSPU

*Rest 10 minutes

5 Rounds
5 Rope Climbs
5 Deadlift 130-70

Cap time 30 minutes

 

December 9, Saturday

Strength

Front Squats
1,1,1
3 Singles @ 85% of 1RM

Conditioning

AMRAP 7 minutes
5 Bar Muscle Ups
10 Burpees

*Rest 3 minutes

AMRAP 7 minutes
15 Kettlebell Snatches 24-16
20 Ab Mat Sit Ups

*Rest 3 minutes

AMRAP 7 minutes
250m Row
30 Air Squats

 

December 10, Sunday

Rest Day…

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