Sunday - 261221
Strength: Paused Front Squat 2-2-2-2-2-2 *3sec pause at the bottom of each rep Metcon: AMRAP in 12min of: 4-6-8-10-12... etc DB Hang Squat Cleans (#22.5/15,x1) Pushups
Saturday - 151221
Strength: 20min build to an RM1 Clean and Jerk Metcon: For time: Run 800m 30 Medball Cleans (#10/6) 30 Box Jumps Run 400m 20 Medball Cleans (#10/6) 20 Box Jumps Run 200m 10 Medball Cleans (#10/6) 10 Box Jumps
Friday - 241221
Strength: Overhead Squat 2-2-2-2-2-2 Metcon: For time: 50-40-30-20-10 Cal Row 1-2-3-4-5 Sandbag Cleans (#75/45) Skills: 1. HSPU (Strict/Kipping) 2. Ring Dips (Support/Strict/Kipping) Weightlifting: -Tempo overhead squat with 4 pauses 15/20 bar 6×1 -Hang snatch below the knee+under the knee (70%) 1+1/2
Thursday - 231221
Strength: Push-Press (touch and go) 5-5-5-5-5 *rest 2:00 Metcon: For time: 15 Thrusters (#50/35) 30 Deadlifts (#50/35) 60 Burpees Over the bar 30 Deadlifts 15 Thrusters Endurance: EMOM for 36min: Minute 1: 16 KB Swings (#16/12) Minute 2: 12 Burpees Minute 3: 250/200m Row
Wednesday - 221221
Strength: Bulgarian Split Squat 8-8-6-6-6 Metcon: 4 Rounds for max reps: 1min Max Hang Power Cleans (#70/45) 1min Max Double Unders 1min Max Ring Dips 1min Max Situps 1min Rest Endurance: AMRAP in 40min of: 3 Wall Climbs 5 Burpees 7 Pushups 9 KB Swings (#16/12) 11 Jump
Tuesday - 211221
Strength: Hang Squat Snatch - 15min build for an RM2 or practice technique under light load Metcon: 4 Rounds For time: 15 Power Snatch (#35/20) 12-9-6-3 Ring Muscle-Ups Endurance: For time: 20-19-18...3-2-1 Wallballs (#10/6) Hollow Rocks Plate G2OH (#20/15)
Monday - 201221
Skill: Rope Climb Metcon: In Pairs, I-go-you-go 3 Rounds for time: 80 Wallballs (#10/6) 40 Toes-to-bar 10 Rope Climbs Endurance: AMRAP in 35min of: 200-300-400-500m... Row 20 Double KB Deadlifts (#16/12,x2) 50 Double Unders *Continue adding 100m Row each round *Change Row for Bike if needed (12-18-24cal.
Sunday - 191221
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 16min of: 10 S2OH (#52/35) 10 Front Rack Lunges (#52/35) 50 Double Unders
Saturday - 181221
Strength: Floor Press 5-5-5-5-5 *20sec L-Sit hold after each set (any variation) Metcon: 5 Rounds for time: 4 Power Cleans (#80/50) 8 HSPU 12 Box Jumps
Friday - 171221
Strength: 6 Sets for load: 3 Front Squats + 1 Jerk Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups) Weightlifting: -Hang power clean T&g (60%) 5×8 -Squat clean+Push press Max out 1+
Thursday - 161221
Strength: 15min build up load for the complex: Snatch Pull + Power Snatch + Overhead Squat (1+1+2) Metcon: AMRAP in 20min of: 1 Legless Rope Climb 15/12 Cal Bike (or 20/15 Row) 14 DB Hang Clean and Jerks (#22.5/15,x1) Endurance: 3 Rounds for time: 150
Wednesday - 151221
Strength: Weighted Pullups 5-5-4-4-3-3 Metcon: 3 sets for max reps: 3min AMRAP: 75 Double Unders 10 Strict Handstand Push Ups Max Dual DB Box Step-Ups (#22.5/15,x2) *rest 1min between sets Endurance: For time: 21-18-15-12-9-6-3-6-9-12-15-18-21 KB Goblet Squats (#16/12) KB Swings (#16/12) Burpees over the KB