2022-12-05

This week you will be working to a heavy on all your lifts.  Sample progression would be 10,8,6,4,2,1,1,1 or 5,4,3,2,1,1,1.  Either way, challenge yourself and if you’re feeling good go for a max.

Monday-

Work to a heavy deadlift or snatch

then do 3X10 of bench press @ 50%.  Max reps on last set.

WOD

12 min amrap
20 wb
15 db push press
10 db box step over

Tuesday-

Work to a heavy strict press

then do 3×10 of pull-ups (use a band if needed but make challenging)

WOD

100 calories for time
@ 0, 25, 50, 75
3-2-1
Bar muscle ups
G2OH

Wednesday-

Work to a heavy front squat or C&J

then do 3×10 deadlift or snatch @ 50%.  Max reps on last set.

WOD

4 rds
12 toes to bar
25 ft db lunge
24 db snatch
25 ft db lunge

Thursday-

Work to a heavy bench press

then do 3×10 strict press @ 50%.  Max reps on last set.

WOD

6 rds
15 swings
40 double unders
3 snatch

Friday-

Work to a max weighted pull-up (do 5X5 if you need a band or non-weighted)

then do 3×10 front squat or C&J @ 50%.  Max reps on last set.

WOD

3 rds
25 thruster
25 bar facing burpees
25 cals
Rest 2 min between rds