December 4 - December 11
Monday
"Amleth"
4 x AMRAP-3 (alternating):
AMRAP-3:
- 20 Thruster (95/65)
- 15 Burpee over bar
- Max row cals
*rest 3min
AMRAP-3:
- 20/15 row cals
- 15 Burpee over bar
- Max Thruster (95/65)
*rest 3min
Rx+
- Thrusters (115/75)
*Score = total reps
*COACHES SET 8 x AMRAP-3 with :10 reset on clock
Tuesday
A) In 15min build to heavy complex:
- 1 Snatch
- 1 Hang snatch
- 1 Snatch
B) "Isabel"
FT:
- 30 Snatch (135/95)
Wednesday
"Ninja Training"
AMRAP-20:
- 30 Single DB step overs (50/35, 20")
- 15 Kipping Pullup (not butterfly)
- 30 Single DB Step overs
- 15 T2B
- 30 Single DB Step overs
- 15 Kipping C2B (not butterfly)
- 30 Single DB Step overs
- 15 BMU
Scale jumping pullup, knee raise, kipping pullup, T2B, C2B
Thursday
A) In 15min build to heavy:
- 10-rep Back rack reverse lunge
*take bar from rack
B) "Batman Smells"
AMRAP-10:
5-10-15-20...
- KB Hang power clean/side
- KB Front squat/side
- Line-facing burpees
Friday
"Level Up"
E2M x 12 (Alternating)
AMRAP-2:
Buyin - 12/9 cal EB
- Max pushups
*After 50 pushups > Hand-release pushups
*After 50 hand-release > handstand pushups
*After 50 handstand pushups > Strict HSPU
AMRAP-2:
Buyin - 50 DU
- Max Abmat situps
*After 50 Abmat situps > hollow rocks
*After 50 hollow rocks > V-ups
*After 50 V-ups > GHD situps
*15sec transition between AMRAPs
*Score = total reps (not including buyin)
Saturday
Slapshot Regatta
DECeMBER WEEKLY ACCESSORIES
OLYMPIC STRENGTH (1/5)
A1) E90S x 10:
- 3 Power clean & jerk (~60-70%)
A2) 5 Sets:
- 5 Deficit clean pulls
*standing on 25# plates
*use ~70% of clean
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AEROBIC CONDITIONING (1/5)
EMOM x 40-60min
1 - Ski
2 - Forearm plank
3 - Single unders
4 - EB
5 - Jog
*rotate through these 5 exercise at easy/moderate cardio pace
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BODY BUILDING (CORE/LOWER) (1/5)
A1) 4-5 Sets:
- 10 Back squat
*1 weight for all sets
*rest 2min max
A2) 3 Sets:
- 20 GHD hip extensions (10X1)
- 20 Leg extension w/WB (10X2)
- 20 Banded crunch downs