December 30 – January 5 programming!!

Monday – Open Gym Ideas

2-3 Sets
1:00 Row (easy-moderate)
12 Banded Good Morning
6 Box Jump Over (increasing height)
3 No Jump Burpee
-Then-
Warm up to workout weight and height.

Metcon 5 sets:
500m Row
5 Power Cleans (135/95)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-

A) 3 Power Snatch @5/10 RPE
2 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
*Rest as needed between sets
**These will be touch and go! No dropping the barbell!

B) 5 Sets
3 Back Squat @70-75% 1RM Back Squat
*Rest as needed between sets

Tuesday Ideas

Buy in – 3 Rounds

:30 Cardio (easy)
25ft Farmer Carry (light-moderate)
5 Single Arm Bench Press (each arm, light)
10 Step Back Lunge

Metcon – 2 Rounds
100ft Farmers Carry Dumbbell Walking Lunge (2×30/20)
30 Dumbbell Bench Press (2×30/20)
-rest 2 minutes-
2 Rounds
50ft Farmers Carry Double Dumbbell Walking Lunge (2×40/25)
15 Dumbbell Bench Press (2×40/25)
-rest 2 minutes-
2 Rounds
100ft Farmers Carry Dumbbell Walking Lunge (2×30/20)
30 Dumbbell Bench Press (2×30/20)

A) 3 Sets
3 Muscle Cleans @6/10 RPE
*Rest as needed between sets.

B) 1 Power Clean + 1 Push Jerk @6/10 RPE
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
*Rest as needed between sets.

Thursday

Buy in – EA Warm up

A) 5 Sets
1 Pause Snatch Balance + 1 Snatch Balance @7-7.5/10 RPE
*Rest as needed between sets

B) Take 10 minutes to establish a 3RM High Hang Power Snatch

C) 3 Sets
3 Tempo Snatch Pulls @80% 1RM Snatch
*Tempo = Normal speed up, 5 second descent and then touch and go into the next rep.
**Be explosive!!

Metcon – 8 Min AMRAP

12/15 cal row

35 Air Squats

Friday

Buy in – 2 Sets
1:00 Ski OR Row (easy)
10 Abmat Sit Up
30 Single Under

Partner Throwdown Friday

5 Sets:
45 Double Unders
15 GHD Sit Ups
5 rounds each one round at a time

A)3 Front Squat @5.5/10 RPE
3 Front Squat@6/10 RPE
3 Front Squat @6.5/10 RPE
3 Front Squat @7/10 RPE
3 Front Squat @7.5/10 RPE
*Rest as needed between sets.