12/18/17: Monday
15 Minute EMOM
5 Rounds
Minute 1 : 2 Squat Clean Thruster + 3 Front Squat
Minute 2 : 50 Double-unders
Minute 3 : rest
7 Minute AMRAP
10 Single Arm Thrusters (50/35)
10 Toes to Bar
12/15/17: Friday
Dead Stop Handstand Push-Ups: 2 min max reps Dead Stop Handstand Push-Ups: 2 min max reps Handstand Push-Ups: 2 min max reps Handstand Push-Ups: 2 min max reps Strict Press: 2 min max reps Strict Press: 2 min max reps (75/55) 5 Rounds for time 3 Strict Press (75/55) 6 Push Press 9 Push Jerk…
12/14/17: Thursday: Oly 6:30pm
12-10-8-6-4-2
Back Squat
Back Rack Lunges
(use 110% of bodyweight as Rx)
Accessory Work
4 Rounds for completion:
15 Reverse Hyper
15 Banded Glute Bridge with feet elevated
15 Weighted Good Mornings
12/13/17: Wednesday
Floor Press 5×10
Floor Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
*After each set perform max effort alternating dumbbell Z-press*
5 Rounds for time
10 Russian Kettlebell Swings (70/55)
10 American Kettlebell Swings
1 Legless Rope Climb
1 Rope Climb
