Week of 12/12/16 - 12/16/16


Published December 11, 2016


Monday

Strength:
- OT:40s 12x2 @ 75% Squat Snatch

Conditioning:
EMOM x 12 Minutes

- 10/8 Cal. Assault Bike
- 20 RKBS (62/44)
- 15 Wall Balls (20#/10ft - 14#/9ft)

Workout of the Month 1 Minute Max Calorie Assault Bike

Tuesday

Strength:
Bench Press (based on 3rm)
- Set 1: 3 @ 70%
- Set 2: 3 @ 80%
- Set 3: 3+ @ 90%

- Renegade Rows 3x10

Conditioning:
For Time
- 50 Cal Row
- 40 Box Jump Overs
- 30 Bar Facing Burpees
- 20 Deadlifts (205/155)

Workout of the Month 1 Minute Max Ski Erg


Wednesday

Conditioning:
“Run BMC”
- 200m Run
- 1 Round of Barbara (20 pull ups + 30 push ups + 40 sit ups + 50 squats)
- 400m Run
- 2 Rounds of Mary (5 HSPU + 10 Pistols + 15 Pull Ups)
- 600m Run
- 3 Rounds of Cindy (5 pull ups + 10 push ups + 15 squats)
- 800m Run

Thursday

Strength:
- OT2M; 7 Sets [1 Power Clean + 1 Push Press + 1 Squat Clean + 1 Push Jerk]

Conditioning:
12 Minute AMRAP
- 12 Power Cleans (135/95)
- 24 Double Unders
- 12 S2OH (135/95)
- 24 Double Unders

Friday

Strength:
4 Rounds
- 1:00 ME Front Squats @ 75%
- 1:00 ME T2b
- 1:00 Rest

Conditioning:
15 Rounds
- 200m Row, 30s rest

Workout of the Month
1 Minute Max Distance Row



Leave a Comment: