The Week Ahead:

Monday, December 18th

Back Squat

Establish new 8RM - add 10 to 20 lbs to
week 1 - 8RM, 
Then 1-2 x 8 at 90%

Metcon:

6:00 AMRAP
4 power cleans 135/95
8 lateral bar-hop burpees

Accessory:

Split Squats 3 x 8

Tuesday, December 19th

Floor Press

Establish new 10RM - add 5 to 10 lbs to
week 1 - 10RM, 
Then 1-2 x 10 at 90%

Metcon:

10:00 AMRAP
5 Strict Pull ups
5 Strict ring dips
**weight vest optional**

Accessory:

Banded Face Pulls 3x12

 

Wednesday, December 20th

Barbell Skill:

Clean and Jerk (2+1)
5x1 at 85%

Metcon:

8:00 AMRAP
8 wallballs
8 Kettlebell Sumo Deadlift high pull

Accessory:

Bent Over KB Row 4x8

 


Thursday, December 21st

Gymnastics:

L-hang/L-sit accumulate 60-90 seconds

Handstand hold: accumulate 90 seconds

Metcon:

3 Rounds for time of: 
18 Calories Assault Bike/row
15 pull ups
12 thrusters #95/65
-2 minute rest between rounds-

 


 

Friday, December 22nd

DeadLift: 

Establish new 6RM - add 10 to 20 lbs to
week 1 - 6RM, 
Then 1-2 x 6 at 90%

Metcon:

3 RFT:
50 double unders
15 toes to bar
5 deadlifts use around 90% of today's 6 RM

Accessory

Banded Pallof Press - 3x10 each side
Hammer curls 3x10