Monday, December 18th - Sunday, December 24th

Week 8

 

Monday

 

(A) Back Squat – Heavy Single

 

(B) AMRAP in 5 x 2, rest 1

·      16 double - unders

·      12 wall ball

·      8 pull - ups

 

(C) Hollow rock – 3 x 35s

 

(D) Knee in Corner stretch – 60s each

 

Tuesday

 

(A) Hang snatch +snatch – 12 x (1 + 1 ) OTM

 

(B) AMRAP in 10 minutes

·      16 dumbbell snatch

·      10 burpee box jump - overs

 

 

(C) Weighted side plank – 3 x 35s each

 

Wednesday

 

(A1) Push Press – Heavy single

(A2) Pull – up (strict) – max weight

 

(B)

AMRAP in 4 minutes x 3, rest 1 minute

·      5 chest to bar pull - ups

·      10 push press

·      10 SA OH DB walking lunge

 

 

(C) plank – 60% (time) of last week x 2

 

Thursday

 

(A) Clean + Split Jerk – 15 minutes to work on singles

 

(B)

4 RFT

·      10 power clean

·      10 burpees

·      10 toes to bar

 

(C) Hollow hold – 3 x 30s

 

Friday

(A) Deadlift – heavy single

 

 (B) 30 minute cap

·      Row 2k

-200m Farmers carry

-Assault bike 1 mile

-200m Farmers carry

 

Saturday

 

(A) Overhead squat – 5 x 3

(B) 30 reps of each

·      toes to bar

·      burpee box jump overs

·      kettlebell swings

·      dumbbell snatch

·      GHD sit – ups

·      Pull – ups

·      Ring dips

·      Row calories

(C)  100 ABMAT sit – ups