Monday, December 3rd - Saturday, December 8th

Week 2


Monday


(A1) Wall foam rolls - 2 x 20

(A2) Parallette shoulder extensions - 2 x 20

(A3) False grip hold - 2 x 10s


(B1) MU negatives - 3 x 4

(B2) Snap to hollow - 3 x 10


(C) Jerk Balance - 5 x 5


(D) AMRAP in 10 minutes

  • ï5 ring dips

  • ï10 DB snatch, 60/40lbs

  • ï8/6 cals ski erg


(E1) Strict Toes to bar – 3 x 10

(E2) Russian twists – 3 x 20


Tuesday


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

(A2) Overhead opener - 5 x 30s


(B) MU 3 position drill - 8 sets of 1.


(C) Snatch lift off + Pause snatch - 65% x (1 + 1) OTM x 5, 68% x (1 + 1) OTM x 5


(D) 10 minutes to establish Pause 3RM Front squat, then 85% x 3 x 2


(F) 4 x .5 miles AB, rest 3 minutes



Wednesday


(A1) Reverse V up on Rower – 4 x 18

(A2) Hollow hold – 4 x 25s


(B) 10 miles AB



Thursday


(A1) Crab Sliders - 5 x 5

(A2) Active Hangs - 5 x 5



(B) Alternating OTM x 8

  • 5 False grip pull as low as possible

  • 12 ring transition 


(C1) Crab Sliders - 5 x 5

(C2) Active Hangs - 5 x 5


(D1) Ring pull - up - 6 x 5 @ 41X1

(D2) Bar Dip - 6 x 5 @ 41X1



(E) AMRAP in 3 minutes x 5, rest 1 minute

  • ï12 wall ball, 30/20lbs

  • ï10 toes to bar


(F1) side plank – 3 x 45s each

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


Friday


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

(A2) Overhead opener - 5 x 30s


(B1) MU negatives - 3 x 12

(B2) Ring transition - 3 x 12



(B) AMRAP in 3 minutes x 4, rest 1 minute

  • ï7 chest to bar pull ups

  • ï12 kettlebell swings, 24/16kg

  • ï7 thrusters, 115/75lbs


Saturday


(A) Clean lift off + pause clean - 65% x (1 + 1) OTM x 5, 68% x (1 + 1) OTM x 5


(B) 15 minutes to build to Back squat 4RM, 85% x 4 x 2


(C1) Lateral box step over - 5 x 8/each

(C2) SLDL - 5 x 8


(D) 5 rounds, Against a 3 minute clock, rest 1 minute

  • 2 rope climbs

  • AMRAP push ups