Programming December 17-23

Monday
Build to a heavy 5 back squat

12 min AMRAP 
3 Front squat s(165/115) f(95/65)
15 Toes to bar f(hanging knee raises)

** Front Squat increase by 3 reps each round**

Tuesday
90 seconds AMRAP
4 Turkish get ups s(1.5/1) f(1/.75) Buy in
Then AMRAP:
Double Unders s(30) f(15)
25’ HS Walk f(3 wall runs)
Rest 90 seconds
x 10 rounds

Wednesday
EMOM 12
Power Clean 

For time:
15-10-5
Bike cals
Power clean and Jerk s(135/95) f(95/65)

Thursday
Lynne
5 rounds for max reps not for time
Bench Press s(185/125) f(115/75)
Pullups f(ring rows)

Friday
3 rounds for time:
30 DB Snatches s(50/35) f(35/20)
20 burpees to plate
30 Wallballs s(30/20) f(20/14)

Saturday
30 min Partner AMRAP
40/30 cal bike or row
50 burpees
40/30 cal bike or row
100 pushups
40/30 cal bike or row
150 lunges
40/30 cal bike or row
200 air squats


Sunday
Get Outside and be Rad


Accessory 

Strength
4-5 sets
10 DB Push Press + 100’ OH walk— must be unbroken
Dumbell Split Squats x 10/leg

Gymnastics
15 Hanging Straight Leg Raises
10/arm side plank rotations
30 seconds Low Plank hold

Aerobic
Pick two machines:
30 minutes for max cals
10-20-30-40-50-…
Example: If I pick ski and bike I would do 10 cal ski, 10 cal bike, 20 cal ski, 20 cal bike, etc

Videos: 
Hanging Straight Leg Raise: https://youtu.be/yOPg7xKiE3g 
Side Plank Rotations: https://youtu.be/RXlHKL_NEN8 
Low Plank Hold: https://youtu.be/hcKx7dqgRyE