Monday, December 17th - Saturday, December 22nd

Week 4


Monday


(A1) Bear rolls - 5, 4, 3, 2, 1

(A2) Overhead opener - 5 x 30s

(A3) False grip hold - 5 x 10s


(B) Toe spot ring MU - 1, 2, 3, 4, 5


(C) BTN Jerk - Heavy double


(D) AMRAP in 3 x 5, rest 60s

  • ï5 HSPU

  • ï7 C2B pull ups

  • ï20 double - unders


(E1) Strict Toes to bar – 3 x 15

(E2) KB side bend – 3 x 20


Tuesday


(A1) Wall foam rolls - 2 x 20

(A2) Parallette shoulder extensions - 2 x 20

(A3) False grip hold - 2 x 10s


(B1) Snap to hollow - 3 x 30s

(B2)Ring MU 3 position drill - 3 x 30s

(B3) Strict Ring dips - 3 x 30s


(C) Pause snatch - 75% x 1 x 3, heavy single


(D) 10 minutes to establish Heavy single Front squat, then 85% x 1 x 2


(E) 2 rounds

  • 1 mile AB

  • Row 500m

  • rest 4 minutes



Wednesday


(A1) L sit – 4 x max time

(A2) Reverse V up on Rower – 4 x 20

(A3) High to low cable rotation - 4 x 30


(B) At a moderate pace,

  • Row 1k

  • 500m ski erg

  • Run 1 mile



Thursday


(A1) Crab Sliders - 5 x 5

(A2) Active Hangs - 5 x 5



(B) Box assisted Ring MU - 5 x 7



(C1) Ring pull - up - 6 x 6 @ 21X1

(C2) Bar Dip - 6 x 6 @ 21X1



(E) Alternating OTM x 6

  • ï10 wall ball, 30/20lbs

  • ï10 DB snatch, 40/30lbs

  • ï15s each single arm ring plank


(F1) Weighted side plank – 3 x 30s each

(F2) Ring row hold - 3 x 12 - 15s


Friday


(A1) Bear rolls - 5, 4, 3, 2, 1

(A2) Overhead opener - 5 x 30s


(B) False grip pull - up - 7 reps


(C) Box assisted ring MU - 2 x 5


(D) Strict Ring MU - GO FOR IT!!!


(B) 5 rounds

  • 115lb Power clean & Jerk - 15, 10, 5, 10, 15 reps

  • Bar facing burpees - 15, 10, 5, 10, 15 reps

  • 2 rope climbs


Saturday


(A) Pause clean - 75% x 1 x 3, Heavy single


(B) Back squat - Heavy Single


(D) “Double Helen”


Run 1200m

63 KBS, 24/16kg

36 pull ups

Run 800m

42 KBS, 24/16kg

24 pull ups

Run 400m

21 KBS, 24/16kg

12 pull ups