MONDAY, DEC 16
METCON
AMRAP 19:
200m run
19 toes-to-bar
200m KB farmers carry (2 x 53/35)
19 wall balls (20/14)
Happy 19th birthday Sawyer!
TUESDAY, DEC 17
METCON
4 rounds:
15 box jumps (24/20)
15 power cleans (135/95)
50′ handstand walk
Modify the handstand walks to handstand walking practice, or a 0:45 handstand hold (accumulate 45 seconds each round, you may break it up.
WEDNESDAY, DEC 18
STRENGTH
Back Squat
3×10
All sets at 65% of 1RM
METCON
AMRAP 9:
35 double unders
5 sandbag over shoulder
THURSDAY, DEC 19
STRENGTH
Deadlift
5-5-4-4-3-3
First set at approx 60%-65% of 1RM. Build in weight, target ending percentage should be about 80%-85% of 1RM.
METCON
8 rounds:
5/4 strict pull-ups
5 devil’s press (2 x 40/25)
-10:00 cap-
FRIDAY, DEC 20
STRENGTH
Every 2:00 x 6:
2 snatch grip push press + 2 overhead squats
Build in weight over the 6 sets. Barbell comes from the rack.
METCON
AMRAP 14:
15 push press (105/70)
21/16 calories
15 overhead squats (105/70)
21/16 calories
Calories may be rowed, biked, skied, or any combination of the three.