Programming – Week of 12/6/21

Monday

E2MOM x 6

5 Strict Press+5 Push Press

***Weight is athlete’s choice

AMRAP 15

25 V-Ups

50/40 Calorie Bike/Row

65 Wall Balls, 14/12 or 10

50/40 Calorie Row/Bike (opposite of above)

25 Ab-Mat Sit-Ups


Tuesday

10 Rounds for time

12 DB Alt Hang Clean and Jerks, 50/35

Then…1 of 3 choices

10 Pull-Ups (chin over, jumping, etc)

8 Chest to Bar Pull-ups

3 Bar Muscle-ups

3 Wall Walks


Wednesday

Heavy

12 mins to work up to heavy back squat for the day.

** Rest 2 mins **

EMOM 4

3 back squats@80% of heavy hit above

Light/Moderate

AMRAP 12

5 Back Squats

10 Weighted Box Step-Ups

15 KB swings

** Rest 2 min **

(30 sec work/30 sec rest) x 4

Box Jumps

4 Rounds for time (10 min cap)

15/12 Calorie Bike or Row (200m run option)

20 Goblet Step-Back lunges, 53/35


Thursday

Partner Vest Fun!!!

AMRAP 30

50m Sled Push

200m Run/15 Cal bike

6 DB Burpee Deadlifts

***You go I go full rounds. Wear a vest if you have one.


Friday

AMRAP 5

8 Barbell curls+supinated press

8 TRX or Ring Table Rows

** Rest 1 min **

AMRAP 5

5-8 Bench Press, BB or DB

8 Ring/Box Dips

** Rest 1 min **

AMRAP 5

12 Landmine Rotators

12 DB Plank Pull Throughs

12 High Plank to Low Plank

** Rest 1 min **

On a 5 min clock…

Max Cal Bike or Row

Or

1000m run


Saturday

EMOM x 16

Even: 10 Lateral Burpee Over Bar

Odd: 3 Squat Cleans, 155/105

*** Rest 5 min **

AMRAP 10

4x50m Shuttle Run/250m Row/15/12 Cal Bike

20 Sec L-Hang

10 Alt. DB Hang Split Snatch, 50/35


Sunday

Go outdoors and use your fitness.


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