Programming for Dec 4th-9th

Workout of the Day: 12.04.17

METCON: 3 Rounds For Time

  • 400 M Run
  • 30 Pull Up
  • 30 Front Squat 115/75#
  • 30 T2B

Workout of the Day: 12.05.17

Strength: Push Press; 5 x [email protected] 7-75%

Strength: Behind the neck Split Jerk 5 x [email protected] heavy

Accessory: Sots Press: 3 x 10 at safe load

Accessory: 3 x 10 Side lateral raises with DB

Workout of the Day: 12.06.17

EMOM 6: 8 DB Power Clean 50/35#

rest 3 minutes

EMOM 6: 200/175 m on ROWER

rest 3 minutes

EMOM 6: 8 burpees over rower

Workout of the Day: 12.07.17

Back Squat: 5 x 5 x 5 x 3 x 3 x 3 x 3 x 1 x 1 x 1 x 1

Workout of the Day: 12.08.17

Strength: Snatch Pull  5 x [email protected]%

  • 2 Sec Pause below knee

METCON: 3 Rounds for time:

  • 20 Wall Ball
  • 15 box Jump
  • 5 Ring Muscle Up

Workout of the Day: 12.09.17

AMRAP 15 minutes:

  • 25 Deficit Push Up, hands on 25lb plate
  • 25 KB swings 53/35
  • 25 DU

Rest 5 minutes

AMRAP 15 minutes:

  • 15 HSPU
  • 15 GHD SU
  • 15 Walking lunges with plate in front rack 45/25#