MONDAY, DEC 7
DECEMBER BULK – Deadlift 3×3 @ 90% (Week 2/6)
Deadlift
3×3 @ 90%
Warm-up to 90%, then perform 3 sets of 3 reps at the same weight. Yes it is only 3 working sets, but they are all at 90% so you should take your time warming up to get to that weight.
ACCESSORY
3 sets:
15 hollow rocks
5/5 KB windmill
Hollow rocks easy for you? Perform weighted hollow rocks:
TUESDAY, DEC 8
METCON
5 rounds:
20-16-12-8-4 shoulder-to-overhead*
40 double-under
20/15 cal air bike
*Decreasing reps but increasing weight each round:
Round 1 = 20 reps @ 95/65
Round 2 = 16 reps @ 115/75
Round 3 = 12 reps @ 135/95
Round 4 = 8 reps @ 155/105
Round 5 = 4 reps @ 185/125
Erg = 25/20 calories (scaled)
WEDNESDAY, DEC 9
STRENGTH
3 sets:
5/5 Bulgarian split squat (hold 2 DBs at sides)
10 DB Romanian deadlift (DB in each hand)
METCON
AMRAP 15:
10 devils press (2 x 40/25)
15 DB front squat (2 x 40/25)
200m run
THURSDAY, DEC 10
STRENGTH
3 sets:
2 x 30′ hand-over-hand sled pull
10 weighted push-up
As bumper plates as needed on your back for the push-ups. Use hand sanitizer before/after touching the rope for the sled pulls.
METCON
For time, in teams of 2:
4000 (M/M) /3600 (M/F) / 3200 (F/F) meter row
*One partner rows while the other holds KBs farmer carry style (2 x 70/53)
Switch as needed, meters can only be accumulated while KBs are being held.
Workout inspired by CrossFit Mayhem.
FRIDAY, DEC 11
STRENGTH
Every 1:30 x 8:
3 touch-and-go power clean, climbing
METCON
AMRAP 12:
16 wall ball (20/14)
12 single-leg v-ups
8 power clean (135/95)