Friday, Dec. 19th - Monday, Dec. 22nd
Friday
Warmup: 4 Rounds ~ Not for Time
30 Second Plank Hold
20 Double Unders
10 OH Bar Lunges
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Sumo Deadlift 8x3 @ 60% of DL Max
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3 Rounds for Time:
1 Min Max Rep Thrusters 95/65#
1 Min Max Rep Box Jumps 30/24"
1 Min Max Rep HSPU's
2 Min Rest
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OPP Rest Day
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Saturday
Warmup: 15 mins of
Ladder Drills
Tumbling
Prowler Pushes
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Preview: Do the following
Tabata Handstand Hold
OTMx7 - 3 Push Press @ 65%
3x3 Hang Snatch ~ Heavy
3x3 Hang Clean ~ Heavy
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Partner Workout: 10 Min AMRAP (only 1 athlete in motion at one time)
3 Clean & Jerks 135/95#
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
Continue in muliples of 3 until time....
Rest 10 mins then,
Partner workout B: 8 Rounds for time (4 rounds per partner):
500 meter row
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Burnout: 5/3 Muscle Ups
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Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
OPP Work Day
Warmup: 3 Rounds ~ Not for Time
2 Tumbles
10 Toes to Wall
20 OH Walking Lunges
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6x2 Box Jumps ~ High
5x5 Heavy Back Squat (Dont be afraid to Fail)
8x1 Full Squat Snatch @ 75%
8x1 Full Squat Clean @ 75%
3x 4 min AMRAP ~2 min Rest between each round:
6 C2b
6 Front Squats 115/75#
6 Shoulder to OH
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Burnout: 5/3 Muscle Ups
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Monday
Warmup: 3 Rounds ~ Not for Time
10 Hollow into Supermans
10 Wall Balls
10 Back Ext.
2 Tumbles
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6! Front Squat increasing load with 8 Russian Twist after each set
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3 Min AMRAP:
1 KBS 70/55#
1 Pull up
2 KBS
2 Pullup
3.... Until time is over,
Rest 2 mins
2 mins Max Rep Burpees
Rest 2 mins
1 min Max Rep DU's
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OPP ~ Rest Day