Mon Dec 4 – Sun Dec 10, 2017

Back squat

5-5-5 (Warm up sets)

then,

Bodyweight  Back Squat AMRAP

then,

Shoulder Press

5-3-3-1-1-1

then,

7min AMRAP

7 Hang power cleans 135/95lbs

7 Burpees over the bar

Build to a heavy complex in 12min:

Snatch Grip DL + Hang Power Snatch + Power Snatch (from the floor)

then,

5 Rounds for Max Reps:

Minute 1: Calorie Row

Minute 2: Box Jumps

Minute 3: Push Press 75/45lbs (from the floor)

For time:

30 Dead Lifts 165/125lbs

20 Ab mat sit ups

10 HSPUs

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20 Dead Lifts 185/125lbs

20 Ab mat sit ups

20 HSPUs

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10 Dead Lifts 205/155lbs

20 Ab mat sit ups

30 HSPUs

18min Time Cap

Bench Press

5-5-3-3-3-1-1-1-1

then,

Tabata Thursday

DB Goblet Squats 50/35lbs

-Rest/Transition 1 minute-

Alt DB Snatch 50/35lbs

-Rest/Transition 1 minute-

Burpees

Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest for a total of 4 minutes.

*Lowest rep count for any given round of each movement is the score. You’ll only have 3 numbers to record.

5k Run Time Trial

(Sub a 6k Row if need be)

Filthy 50

50 Box Jumps 24/20 inches

50 Jumping Pull-Ups

50 Kettlebell Swings 35/26lbs

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press 45/35lbs

50 Back Extensions

50 Wall Balls 20/14lbs

50 Burpees

50 DUs

3 RFT

50 KB Dead Lifts 70/53lbs

40 Russian Twists 20/14lb Med ball

30 Push Ups

20 Russian KBS 70/53lbs

10 Strict Pull ups