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Friday12.9.16Thursday 12.8.16Wednesday 12.7.16Tuesday 12.6.16

Friday12.9.16

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WARMUP

red line

SKILL WORK

OH squat - progression - keep building weight moderately and complete 3 sets unbroken

WARMUP

15 minute amrap
10 oh squat - 75/55, 65/45, 55/35
5 BBJO
10 RING DIPS

CASH OUT

50 WEIGHTED SIT UPS

Thursday 12.8.16

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WARMUP

get loose
at 5min after clock starts for 5min
amrap of:
10 calorie row / 5 cal bike (alternate
walking high kicks to rig
5 strict pull ups (or as high as u can go)
broad jumps back

5 cal bike

STRENGTH / SKILL

Deadlift
1 rep work starting with bar moving to 1 rep max

METCON

10 min amrap
10 deadlift 55-65% from skill work
10 cal Row
10 wall ball
10 ball slam

CASH OUT

CORE WORK
3rds
10 side plank raises L then R
10 bridge raises with leg extension L + R = 1

Wednesday 12.7.16

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WARMUP

200m run or 250 row
junkyard dog

BENCHMARK

12 Days Of Christmas A
Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..

1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15

Tuesday 12.6.16

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WARMUP

6min
row 250m or bike 10 cal
10 modified push up
10 arch hold
10 air squat
10sec hs hold

STRENGTH / SKILL

Back Squat 5x3
3 warm up sets to establish approx 75%
5sets x 3each

WARMUP

5 RFT
5 cal bike
5 hspu
5 ddl wb shot 20/14, 14/10
5 kb snatches 53/35, 44/26, 26/18
5 burpees

CASH OUT

CORE tabata
9 rds 20/10
hollow hold
bridge hold
k2e crunches