yes that says December…..
Monday
Buy in – 2 Rounds
1 Min wall sit (30 second KB front rack each side) / 20 Face Pulls (light) / 10 per side goblet lateral step up
A) Back Squat – Build to a Heavy single
Metcon – 2 min AMRAPs with 2 min rests
A) 10 Pull ups into Max Double Unders
B) 10 Power Snatch into Max Burpee Over Bar
C) 10 Pull ups into Max Double Unders
D) 10 Power Clean + Jerk into Max Burpee Over Bar
BB @ 95/65
Tuesday
Buy in – 3 Rounds
10 Slow Air Squats into 10 Fast Air Squats into 10 Pause Air Squats / 20 Slow Plank Shoulder Taps / 8 Half Kneeling KB press (each arm)
Mobility – Pain Ball on shoulders
A) Push Press – Build to a Heavy single
Metcon – 1 Round Every 7 min x2
20/16 Cal Row
20 Sit ups
20/16 Cal Row
20 T2B
*6 min cap
Buy out – 1 Min hip flow
Wednesday
Buy in – EA Warm Up
A) Bench Press – Build to a 1RM for the day
Metcon – 15 Min AMRAP
3-5 Wall Walks (dependant on skill level)
20 Wall Balls (20/14)
5 Deadlift (275/185)
Buy out – 3 Min seated straddle (1 min middle and 1 min each side)
Thursday
Buy in – 2 Rounds
50 Skips / 10 Plank Up Downs / 10 Muscle Cleans / 20 Cossack Squats
A) Make up a lift that you missed this week
or
A) Power Clean and Split Jerk – Build to a Heavy Double
Metcon – 9 min AMRAP
67 Double Unders
33 Push Ups
7 Power Cleans 155/105
Friday
Buy in – 3 Rounds
20 Speed Skaters / 10 Scap Only Pull ups / 30 sec Samson Lunge per side
Mobility- Foam Roll low back
A) Make up any lifts you missed from the week
If not
A) Snatch Grip PP x3 + Overhead Squat x3 *build to a moderate weight then do 3 sets
Metcon – For time
16-12-8-4 Box Jump Overs
8-6-4-2 Strict Pull ups
*after each round 14 Double DB Front Rack Lunge (50/35s)
November 29, 2021
