Thursday December 18
A. Power clean, build to a heavy single in 12:00
+
AMRAP in 10:00
400 meter row
12 KB swings
8 KTE
+
3 sets:
200 meter sprint
2:00 rest
Wednesday December 17
A. Bench press, 4-3-2-2, 2:00 rest
B1. Front rack walking lunge, 3x10 steps, :30 rest
B2. HR push ups, 3x12, 2:00 rest
+
4 rounds for time:
10 DB thrusters
10 CTB pull ups
Tuesday December 16
A. 1 power snatch + 1 hang power snatch, 5x1, 2:00 rest between sets
+
EMOM for 15:00
1st min- 5 shoulder to overhead (65/95)
2nd min- 7 burpees over the bar
3rd min- 30 double unders
+
not for time:
accumulate 2:00 plank hold
Max Out in something! Don't forget guys this doesn't mean you have to do a single rep max barbell movement. It can be be a 5k, it could be "Fran", It could be deadlift. You are not locked down here. Go be awesome!
then
For time:
1000 meter row buy in
then 3 rounds
10 alternating pistol squats
10 hang power cleans (65/95)
Warm Up (5 min)
Bear Crawl 40'----> 10 x Single Leg lateral hops, ----> 10x Push Ups, ----> Walking Lunges 40'--->
Skill (5-7 min)
OHS (Que's Hold a hot chocolate in your palm, Sit down between your ankles)
Skill Based AMRAP
3 Wall Walks
5 OHS
7 Box Jump Burpees
7 min
Team Game
Plank Hold/Plank Shuttle
lil athletes will be divided in to columns facing each other. On the "Go" the lil athletes will drop into a plank, the first person in line will side shuffle down the floor to the 40' line, jump up and run back. As soon as the lil athlete passes the start line the next lil athlete will start their shuttle and run. (Before the shuttle begins the run must have dropped back down into their plank hold.)
The First team to get 5 full rounds will win.