December 12 – 18 programming!!

Monday

Buy in – EA Warm up

A) Back Squat – Build to a heavy single in 6-7 sets

B) Back Squat x20 at 55-60%

Metcon –

3 rounds
10 Front Squats (115/80)
8 Toes to Bar
8 Bar Facing Burpees
-rest 2 minutes-
For Time:
24 Bar Facing Burpees
24 Toes to Bar
30 Front Squats (115/80)

Tuesday

Buy in – 2 Sets
15/12 Calorie Bike (moderate)
10 Box Step Up
:20 Wall Facing Handstand Hold
3 Wall Walks
6 V Push Ups

A) Push Press x1 + Push Jerk x1 + Split Jerk x2

build to a heavy

Metcon – 4 sets
AMRAP 2 Minutes
20 Double Dumbbell Front Rack Box Step Ups (2×25/15) (24/20)
Max Strict Handstand Push Ups
-rest 1 minute between sets-

Buy out – Accumulate 3 Min Low Plank

Wednesday

Buy in – 2-3 Sets
1:00 Jog
5 Inchworms
10 Hanging Scap Retractions, 5 Kip to Swing

Metcon – AMRAP 10 Minutes
5 Bar Muscle Ups
10 Shuttle Runs (25’)

A) 10 Weighted Push Ups + 7 Weighted Chin Ups x4 sets

B) 10 BB Good-mornings + 50ft Sled Push(heavy) x4 sets

Thursday

Buy in – 2 Rounds

50 Skips / 10 Banded Hip Flexor March / 50 Skips / 10 Lying Banded Hip Flexor / 50 Skips / 10 each side Hurdle Steps

Mobility – pain ball on trap

A) Deadlift – 4×5 @7-8/10

Metcon -5 Rounds
15 Push Jerks (75/55)
9 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (75/55)

RX+ 95/65

Friday

8 Crazy Nights

8 rounds

• 8 Jump squats.
• 8 Pushups
• 8 Box Jumps
• 8 Burpees
• 8 Pullups
• 8 Toes 2 bar
• 8 Mountain Climbers
• 8 Clean-jerk