Week Beginning 11/12/2017

Monday 11/12/2017

MetCon
With a 30 Minute Clock

Every 3 Minutes
2 Rounds
Front Squats x 6 (52.5/35)
Pull up x 6

– Add 2 reps each round

In Remaining Time establish Max Power Clean

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Tuesday 12/12/2017

Strength
Push Press
5,5,3,3,1,1

MetCon
50/40/30/20/10
Sit up
KBS (28/20)

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Wednesday 13/12/2017

Strength
16 Minutes to establish 1RM OHS

MetCon
AMRAP x 12 Min
Rope Climb x 1
DU x 10/20/30/30…

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Thursday 14/12/2017

MetCon
4 Rounds
In 4 minute window
Wall Ball x 21 (9/6)
KBS x 21 (28/20)
Box Jump x 21 (24/20)
Max Cal in remaining time

Rest x 2 Minutes between Rounds

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Friday 15/12/2017

Gymnastics
Every 2 Minutes x 6
Odd: HS walk x 30m
Even: Strict MU x 2

OR

Every 2 Minutes x 6
Odd: Wall Walk x 3-6
Even: False Grip Ring Row x 6-8

MetCon
21/15/9
Pull up
T2B
*3 Burpees Every Time You Break

Accessory
Every 10 Seconds x 2 Minutes
1 Strict Push up

 

Saturday 16/12/2017

MetCon
D12 Days of Christmas

1 Dead Lift (140/90)
2 Pull up
3 STOH (52.5/35)
4 Box Jumps
5 Ring Row
6 KBS (28/20)
7 GTOH (40/30)
8 KB Snatch (24/16)
9 Push up
10 Front Squat (60/40)
11 T2B
12 Burpee