2019-12-09

MONDAY
Power Output Challenge
12/9 Cal Bike
10 Burpee Box Jump Over
8 Squat Snatch
Rest 2:1 then repeat

Metcon
3 Rounds
1K Row
40 KB Swings
20 Pull Ups

TUESDAY
Strength
Every 2min for 10min (increasing)
2 Cleans +1 Jerk

Metcon
5 HSPU
5 Squat Cleans Heavy (suggested weight 185/125 or 75-80% of 1RM)
10 Ring dips
10 Squat cleans Decrease weight (155/105)
15 HSPU
15 Squat cleans Decrease weight (135/95)
20 ring dips
20 Squat cleans Decrease weight (95/65)

WEDNESDAY
Strength
Every 90 sec for 9min alternate between
10 Bench press
8 Strict Pull Up

METCON
12-9-6-9-12
Sumo DL High Pull
Lateral burpee over bar
C2B Pull-up

THURSDAY
15 Min AMRAP
4-8-12-16.. Plate Sit-ups
2-4-6-8.. DB Bench Press
1-2-3-4… Down and Back

REST 3 Minutes

12 Min AMRAP w/ a partner
*Switch after every completed round
7 Burpees
6/4 Cals Row/Bike
3 Right/3 Left arm DB hang Clean and Jerk

10 MIN Alternating EMOM
Odd- 3 Turkish Get ups
Even- 50 DU or 30 seconds

FRIDAY
For Time With a Partner
“The Grinch”
800M Run, 1000m Row, 2400m Bike
50 Walking Lunges
40 Pull ups
60 Box Jumps
50 Push Ups
40 K2E
60 KB Swings
50 Power Cleans
40 Push Press (use same bar as power cleans)
60 Sit ups
50 Wall Balls
40 KB DL
60 Double Under
800M Run, 1000m Row, 2400m Bike