11-15dec2017

MONDAY

Strength/Skill

Shoulder Press (3 rep max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Volume

Floor Press (0ff 3 rep max)
50% x 10 x 3 sets
Perform 20 ring Rows after each set

WOD

AMRAP in 8 minutes:
4 Deficit Handstand Pushups
12 Abmat Situps
-Scale to 12 standard pushups as needed

TUESDAY

Strength/Skill

EMOM for 10 minutes:
4 Box Jump Overs

WOD

For time:
1 Rope Climb
5 Power Cleans
2 Rope Climbs
10 Power Cleans
3 Rope Climbs
15 Power Cleans
4 Rope Climbs
20 Power Cleans

Rx: 135/93
R+: 155/103

WEDNESDAY

Strength/Skill

2 Power Snatch + 1 Squat Snatch
Find Heavy Single for the Day

WOD

4 x 1 minute intervals for reps:
Double-Unders
Ring Pushups
Back Squats (empty bar)

THURSDAY

Strength/Skill

None Today

 

WOD

AMRAP in 20 minutes:
20 Shoulder to Overhead
20 Burpees Over Barbell
20 Row Calories
Rx: 115/73
R+: 135/103

FRIDAY

Strength/Skill

Back Squat (3 rep max + 10lbs)
50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

Volume

Deadlift (0ff 3 rep max)
50% x 10 x 3 sets

WOD

3 rounds for time:
40 Single Arm KB Rack Reverse Lunge – 20 left arm , 20 right arm
20 Pullups

Rx: 55/35
R+: Chest to bar pullups