Monday 10/12/2018
MetCon
Part A
Bar MU x 4
Thruster x 18 (45/30)
Bar MU x 4
Thruster x 15 (50/32.5)
Bar MU x 4
Thruster x 12 (55/35)
Bar MU x 4
Thruster x 9 (60/37.5)
Bar MU x 4
Thruster x 6 (65/40)
Bar MU x 4
Thruster x 3 (70/42.5)
Part B
Row x 250m x 8 @ 80% 500m
Rest = 2 Min
Tuesday 11/12/2018
Strength
Push Press 5 x 4
BB Row 5 x 8-10
MetCon
4 Rounds
Rope Climb x 3
Hang Power Snatch x 12 (52/35)
Wednesday 12/12/2018
Strength
Dead Lift 4 x 4
MetCon
ABC x 30s x 6
Rest = 2 Min
Thursday 13/12/2018
MetCon
Part A
2 Rounds
DB Snatch x 50 (22.5/15)
Box Jump x 20 (30/24)
DB Hang Clean & Jerk x 50 (22.5/15)
Box Jump x 20 (30/24)
Part B
Tabata Row for Max Cals
Friday 14/12/2018
Strength
A1. Front Squat 5×3
A2. Chin up 5 x 10
B1. Front Rack Reverse Lunge 1 x 12/12
MetCon
8 Minutes to find Max
PC + HPC
Rest x 5 Min
AMRAP x 2 Min
HPC (80% of above)
Saturday 15/12/2018
MetCon
D12 Days of Christmas
Dead Lift x 1
Pull up x 2, Dead Lift x 1
STOH x 3, Pull up x 2, Dead Lift x 1
Box Jump x 4…
Ring Row x 5…
KBS x 6…
GTOH x 7…
DB Snatch x 8…
Push up x 9…
Front Squat x 10…
T2B x 11…
Burpee x 12…