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THU 14/12/17

40 sec on/20 sec off
1 – Press-ups
2 – KB Swings
3 – HS Hold Practice
4 sets

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

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WED 13/12/17

In teams of three:
3 min: Assault Bike
3 min: SB Power Clean
3 min: Ski
3 min: SB Front Rack Lunge
3 min: Assault Bike
3 min: SB Power Clean
3 min: Down-up
3 min: SB Front Rack Lunge

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TUE 12/12/17

40 sec on/20 sec off:
1 – Wall Ball 9/6
2 – Double-under
3 – Devil’s Press
4 sets

Pull-up 10-8-6-4-2 reps

Back squat 10-8-6-4-2 reps

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MON 11/12/17

Power Clean
Build to a heavy triple

For time:
30 Abmat Sit-ups
30 HSPU
30 Abmat Sit-ups
30 Toes to Bar
30 Abmat Sit-ups
30 Power Clean, 50/35
30 Abmat Sit-ups

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FRI 08/12/17

UNIT 4

Deadlift
5-5-5-5-5

For time:
150m MB Walk Lunge, 9/6
Every pause/break 15 down-up

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THU 07/12/17

EMOM 8:
1 – 6 Strict Ring Dips
2 – 10m HS Walk

AMRAP 15
30 Double-unders
20 HR Press-ups
10 Toes to bar

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WED 06/12/17

Technique Focus
60 sec row intervals; 5 sets
Rest 2 min btw sets

In threes, for time:

4000m Row
300 Wall Ball

– Row & Wall Ball at same time
– Split between team as required

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TUE 05/12/17

Thruster
9-7-5-3
– No racks

2 Rounds for time of:
20 Thrusters, 50/35
20 Strict Pull-ups

Time Cap: 8 minutes

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MON 04/12/17

Low-hang Power Snatch
2-2-2-2-2

AMRAP 15
6 Dumbbell Snatches, 22.5/15
12 Burpee Box Jump-Overs
12 Dumbbell Snatches
12 Burpee Box Jump-Overs
18 Dumbbell Snatches
12 Burpee Box Jump-Overs
24 Dumbbell Snatches
12 Burpee Box Jump-Overs
30 Dumbbell Snatches
12 Burpee Box Jump-Overs
etc…

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FRI 01/12/17

AMRAP 24
Teams of 3
60 cal Bike
30 Squat Clean

Round 1 – 40/30
Round 2 – 50/35
Round 3 – 60/40
Round 4 – 70/45
Round 5 – 80/50
Round 6 – 90/55

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