9am “HIIT”
10am “Barbell 202”
Monthly Archives: December 2017
Friday 12-29
In teams of two with one partner working at a time…
A: 10 min AMRAP
100DU
40 Snatch 95/65
40 T2B
B: 10 min AMRAP
100 DU
30 Power Clean 135/95
30 Pull Up
C: 10 min AMRAP
100 DU
20 Deadlift 225/155
20 C2B
Thursday 12-28
Mobility: Calves/Lats/OH Pos
A: 3 Rounds
10 R/L Single Arm DB Press (on one knee)
10 Y.T.A. 5/2.5
10 Front Rack Barbell Strict Press
10 BTN Barbell Strict Press
B: 5-4-3-2-1-1
Push Jerk
C: 5 Rounds
400 m Run
20 S2OH 95/65
Wednesday 12-27
Mobility: Hips/Lats
A: 8 min EMOM
Odd: 8 Strict Pull Up
Even: 6 Front Squat 135/95
B: 5-5-5-5-5
Back Squat @ 80%
C: 12 min EMOM
1) 18/15 Cal Row
2) 20 Wall Ball 20/14
3) 15 Pull Up
4) 20 HR Push Up
Tuesday 12-26
Mobility: L and T Spine/Lats
A: 3 Rounds
15 Bent Over Barbell Row
10 R/L Bent Over DB/KB Row
15 Bent Over DB Fly
B: 5 min EMOM
5 Power Clean
C: 1-1-1-1-1-1
Power Clean
D: 10 min AMRAP
10 Hang Power Clean 135/95
10 Burpee
Friday 12-23
“12 Days of Christmas”
1 Rope Climb
2 Bar MU
3 Stone to Shoulder 116/72
4 Thruster 95/65
5 C2B
6 Power Clean 95/65
7 Box Jump Over 24/20
8 Pull Up
9 Clean and Jerk 95/65
10 Cal Air Bike
11 Burpee
12 Squat Snatch 95/65
*Complete 1 Rope Climb, then 2 Bar MU and 1 Rope Climb, then 3 Stone to Shoulder, 2 Bar MU and 1 Rope Climb. And so on…
Thursday 12-21
Mobility: Calves/Hams/Hips/Chest
A: 5 Rounds
10 Bench Press
10 Deadlift
B: 5 Rounds
10 Back Squat
5 Vert Squat Jump + 5 Broad Jump
C: 4 Rounds
20 Speed Split Lunge Before Take Off
400 m Run
*1 min rest between rounds
“Explode” Pick weights that you can move, it’s not about heavy today…
*Loading stays the same throughout set
