Dec. 19th week

Monday 

AM

20 sets@90%

30 sec Assault(4 cal)

30 sec double Unders

Rest 1 min

PM

A. Snatch 60/3, 70/3, 80/3, 85/2, 80x3x2
B. Back Squat 60/3, 70/3, 80x3x2, 85x2x2
C. EMOM 12
Power Clean+Hang Clean+Front Squat 1+1+2; 60% for 3 min, 65%for 3 min, 70 for 4-6 min
D1. Glute Ham Raise

D2. Single arm DB row; 6-8/hand x 4; rest 2 min

+

10 Min EMOM

5 L Pull Ups

5 Box Jumps 30″/24”

Tuesday

EMOM: Death By

Min 1: 10 cal AB

Min 2: 10 push up + 15 snatch 75#

Min 3: 10 cal AB

Min 4: 7 Clean and Jerk 135 + 14 T2B

Min 5:  10 cal AB

Min 6: 10 push up + 15 snatch 75#

Min 7:  10 cal AB

Min 8: 7 Clean and Jerk 135 + 14 T2B

Keep going as long as you can.  Good luck!

Wednesday

Am

15x

500m Row @ or sub 1:58 pace

Rest 2 min

Rest 5 min after every 5th set

PM
A. Clean and Jerk 60/3+1, 70/3+1, 80x1+1x6
B. Front Squat 60/3, 70/3, 80x3x3
C. EMOM 12 Hang Power Snatch 60x1x3, 65x1x3, 70x1x6

+

3 sets

5 min AMRAP @80%

12 Burpees

10 Front Squat 135/85

8 CTB Pull Ups

Rest 5 min

Friday

AM

EMOM-12 min

Run 200m-Odd

5/3 Strict HSPU-Even

AMRAP GHD Sit Ups with time remaining in EVEN

PM

• Snatch 60/2, 70/2, 80/2, 85/1, 90/1, 80x1x2
• Press+Push Press+Push Jerk 50%(of C&J)x1+2+3x5
• Back Squat 60/4, 70x4x2, 80x4x2

Partner

5 Min AMRAP

2 Squat Cleans 185/125

(you do 2, your partner does 2…)

Rest 2 Min

5 Min AMRAP

5 Shoulder to Overhead 185/125

(you do 5, your partner does 5…)

Rest 2 Min

5 Min AMRAP

10 cal Row

(you do 10, your partner does 10…)

Saturday

Deadlift 50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP

+ 

3 Rounds for time

25 Kb Swings 2/1.5

25 Pull Ups

Rest 10 min

For time:

100 Wall Ball Shots 20/14

50 Burpee

1k Row

Dec. 5th Week

Monday
A. Power Snatch 60x3x3, 65x3x3, 70x3x3
B. Clean and Jerk 60/1+3, 70x1+3x2, 80x1+2x2
C1. Front Squat 60/3, 70x3x2, 80x3x2
C2. Pull Ups 5 x 20 reps 

+

EMOM 12 min

Min 1 – Tng PC x 5 205/145

Min 2 –2 45 hi temps on each side(or higher) STICT HSPU x 5

Min 3 – Box jump x 6 30/24

Tuesday

AM

2 rounds

800m, 600m, 400m

400m recovery jogs b/t efforts

2min rest b/t rounds

Total:  6000m

PM

for time:

75 Double Unders

20 Thrusters 95/65

50 Double Unders

15 Thrusters

25 Double Unders

10 Thrusters

Wednesday

AM: Row Workout

5 rounds:  500m at 2000m PR pace, 30sec rest, 100m very easy. 

No additional rest b/t rounds

PM

A1. Snatch 60/2, 70/2, 75/2, 80/2

B1. Power Clean 60/3, 65x3x2, 70x3x2; rest 1 min (use full clean weight for percentage work)

B2. CGBP 60/3, 67.5/3, 72.5x8x3; rest 2 min

C1. Kb Snatch 3 x 5/5; rest 30 sec

C2.  Glute Ham Raises 3 x 10 reps; rest 30 sec

C3. Leg Less Rope Climbs 2 x 2 reps; rest 30 sec

+

3 Rounds for time

21 Kb Swings 2/1.5

15 CTB Pull Ups

Thursday 

Swim

Friday

AM

Map

5 x

2 min AMRAP

3/2 Ring Muscle Up

10 Dips

AB time remaining

Rest 2

PM

A. Hang Power Snatch + Power Snatch + OH Squat 60/1+1+1, 65x1+1+1x2, 70x1+1+1x2
B. Clean 60/3, 70x3x2, 80x3x2
C. Back Squat 60/4, 70/4, 80x3x3

+

For time

21-18-15-12-1-9-6-3

Burpees

Yoke Carry 100ft  Men(4 blues + 2 greens) Women (2 blues + 2 greens)

Rest 7 min

for time:

50 GHD Sit ups

75 Wall Ball Shots

30 cal Row