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Training: 9th-15th December

training Dec 08, 2019
MONDAY
Lifting:
EMOM for 12mins of:
1 Clean & Jerk
 
WOD:
For time: (16min CAP)
3 Clean & Jerks, Heavy (you choose the weight)
99 Wallballs, 20lb (14lb)
3 Clean & Jerks
 
Post results to comments.
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TUESDAY
Skill/ Strength:
EMOM for 12mins of:
Min 1: Max Strict Muscle-ups/ Pull-ups
Min 2: 80 Double Unders
Min 3: Rest
 
WOD:
For time: (18min CAP)
70 Burpees
Run 200m
60 Alternating DB Snatches, you choose the weight
Run 200m
50 Toes to Bar
Run 200m
40 Handstand Push-ups
 
Rx’d + = Strict HSPU
 
Post results to comments.
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WEDNESDAY
Lifting:
For time: (12min CAP)
15 Snatches, 70%
10 Snatches, 80%
5 Snatches, 90%
 
WOD:
21-15-9 reps for time of:
Pull-ups + Push-ups
Back Squats, 80kg (55kg)
 
Rx’d + = Bar Muscle-ups
Rx’d - = 70kg (50kg)
 
Post results to comments.
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THURSDAY
Strength:
AMRAP in 7mins of:
3 Deadlifts, 60%
3 Bench Press, 75%
 
WOD:
7 Rounds for time of: (18min CAP)
7 Power Cleans, 50kg (35kg)
7 Push Jerks, 50kg (35kg)
14 Box Jumps, 24” (20”)
 
Rx’d + = 60kg (40kg)
Rx’d - = 45kg (30kg)
 
Post results to comments.
............................................................................
FRIDAY
WOD:
AMRAP in 25mins of:
Run 1500m
40 Pull-ups
 
Rest 5mins then,
 
AMRAP in 10mins of:
100m Farmers Carry, using kettlebells or dumbbells
1 Rope Climb, 4.5m
 
Post results to comments.
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SATURDAY
Strength:
13mins to complete: 4x3 Back Squat
-Increasing the weight each set.
 
Partner WOD:
AMRAP in 17mins of:
100 Jumping Lunges
100 Sit-ups
100 Push-ups
 
-Complete 4 burpees every minute.
-Share the other reps as you like.
 
Post results to comments.
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SUNDAY
Rest

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