Monday 12/5/16
1.
Deadlift
18 minutes to a heavy triple
2.
4 rounds, switch every 2 minutes
30/20 Calorie Row
20 Toes-to-Bar
Tuesday 12/6/16
1.
5 rounds
1 Push Press + 2 Push Jerks + 3 Split Jerks
2.
Split Jerk
1-1-1-1-1
Wednesday 12/7/16
1.
15 Minutes to a Heavy Complex of:
Snatch Pull + Snatch + Hang Snatch
*Power or squat
2.
0:00-5:00
3 rounds of:
10 Lateral Over the Box Jumps 24/20
10 Barbell Rows 135/85
10 Air Squats
5:00-10:00
3 rounds
10 Step-Ups 45/25, 20″
10 Barbell Rows 135/85
10 Air Squats
10:00-20:00
Amrap 10 of:
10 Lateral Over the Box Jump Overs 24/20
10 Barbell Rows 135/85
10 Air Squats
10 Step-Ups 45/25, 20″
Thursday 12/8/16
1.
MU/C2B/Pull-up practice
2.
3 Rounds For Time of:
12 Hang Clusters 135/85
400 Meter Run
Friday 12/9/16
1.
Diane
21-15-9 Reps for Time of:
Deadlifts 225/155
Handstand Push-Ups
2.
With a partner
AMRAP 5
Parallette Pass Throughs
Saturday 12/10/16
1.
Teams of 2
As many rounds & reps as possible in 30 minutes of:
100 Double-Unders
75 Wall Ball Shots 20/14
25 Ring Dips
Partner 1 runs 400 meters, Partner 2 accumulates as many reps as possible. Partners switch and Partner 1 starts where Partner 2 finished.
Sunday 12/11/16
1.
Teams of 2
8 Rounds for Time of:
1 Deadlift 315/225
2 Muscle-Ups
3 Cleans 185/135
4 Handstand Push-Ups
2.
Split Class in Teams of 2
AMRAP 6
Assault Bike Calories