The Week Ahead:

Monday, December 10th

Strength:

Back Squat - 51x1 Tempo - 4x5 @ 70-75%
Broad Jump - 4x3

Metcon:

4 RFT:
10 Box Jumps
20 Dynamic Step Ups
20 KBS #70/53
200m Run

Tuesday, December 11th

Strength:

BB Floor Press - 3x8 (build to a heavy 8)
Chest Support Row - 1131 Tempo - 3x10

Establish 1RM

metcon:

2 RFT:
20 Push Press #115/85
30 Burpees
40 Double Unders
30 Supine Rows
20 Ring Dips

Accessory:

Push Up ISO hold 3 x :30

Wednesday, December 12th

Oly Skill Work:

Clean/Snatch
Clean/Snatch Pull + Power + OH/Front Squat
5 x 3+3+3

Metcon:

10 RFT:
3 Power Snatch #135/95
9 Wallballs

Accessory:

Hammer Curls 3 x 10
Ring Row Face Pulls 3 x 10

Thursday, December 13th

Cardiac Output

40 minutes:
5/side Skater Squats
80 yard Front rack + suitcase carry
10/side Medball Shotput
12/10 Cal AirBike
6/side Half Kneeling Windmill w/ KB
10/side Single Arm ring row
10 Med Ball Slams
500m row

Friday, December 14th

Strength:

Deadlift:
Build Up to a 5 RM

metcon:

For Time:
10-8-6-4-2 Dumbbell Clean and jerk right #55/35
10-8-6-4-2 Dumbbell Clean and Jerk left #55/35
2-2-2-2-2 Rounds of Cindy

Accessory:

Ring Row ISO hold 3 x :30