Weekly Programming: 12/11 – 12/17

Monday, Dec 11, 2017

L200

A.
4 Rounds:
– 5 Strict Presses
– Rest: 1:30
– 5 Weighted Pull-Ups
– Rest: 1:30

B.
3 Rounds for Time:
– 500m Row
– 20 Shoulder to Overhead (115/75)

L100

A.
4 x 8 Barbell Strict Press

B.
3 Rounds for Time:
– 200m Run
– 15 DB Push Presses

 


Tuesday, Dec 12, 2017

L200

A.
Back Squat: 5 X 2

B.
“The Chief”
5 Rounds:
AMRAP: 3:00
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Air Squats
Rest: 1:00

*Pick up each set where you left off

L100

A.
3 x 10 Back Squats

B.
5 Rounds
AMRAP 3:00:
– 3 Burpees
– 6 Air Squats
– 9 Kettlebell Swings
– Rest: 1:00

*Pick up each set where you left off

 


Wednesday, Dec 13, 2017

L200

A.
Four sets for max reps of:
– 1:00 Cal Row
– Rest: 0:30
– 1:00 Handstand Push-Ups
– Rest: 0:30
– 1:00 Cal Row
– Rest: 0:30
– 1:00 Pull-Ups
– Rest: 3:00

L100

A.
5 x 6 DB Row L/R

B.
4 x 4:00 Rounds:
– Run 400m
– Max Push-Ups

 


Thursday, Dec 14, 2017

L200

A.
Clean: 6 X 1.1.1
Rest: 0:10 btwn singles

B.
PARTNER WORKOUT

AMRAP 12:00:
– 6 Hang Cleans (135/95)
– 12 Box Jumps (24/20)

L100

A.
4 x 7 Strict Pull-Ups

B.
PARTNER WORKOUT

AMRAP 10:00:
– 12 Alt. 1-Arm Dumbbell Snatches
– 12 Dumbbell Thrusters

 


Friday, Dec 15, 2017

L200

A.
4 Rounds:
– 6 Bulgarian Split Squat – L/R
– Rest: 1:00
– Max Tempo Push-Ups @ 1111
– Rest: 1:00

B.
4 Rounds for Reps:
– 0:45 DB Burpees (35/25) (hands remain at sides during jump)
– Rest: 0:15
– 0:45 Toes-to-Bar
– Rest: 0:15

L100

A.
4 x 5 Front Squats

B.
4 Rounds:
– 0:45 of DB Burpees (hands remain at sides during jump)
– Rest: 0:15
– 0:45 V-Ups
– Rest: 0:15

 


Saturday, Dec 16, 2017

L100 and L200

A.
PARTNER WOD

AMRAP 25:
– 20 Thrusters (45/35 lb)
– 20 KB Swings (24/16 kg)
– 20 Wall Ball (20/14 lb)
– 20 Box Jumps (24″/20″)

Partner A works on the AMRAP above while Partner B rows 500m. As soon as the 500m row is complete, partners switch. Partner A now rows 500m and Partner B picks up on the AMRAP where Partner A left off.

 


Sunday, Dec 17, 2017

L100 and L200

A.
PARTNER WORKOUT

15-12-9-6-3
Bench Press (225/155)
Strict Chin-Ups
1 Lap Reverse Sled Drag

*Partners alt. rounds