Monday, December 30th - Saturday, January 5th

This will be somewhat of a transition week. Next week we will begin working on Strict HSPU

Week 0


Monday


(A) Tall clean - 8 x 2OTM x 60 - 65%


(B) Back squat - 70% x 5 x 3


(C) AMRAP in 20

  • 20 lateral box step overs

  • 7 burpees

  • 7 toes to bar

  • 50 double unders


(D1) Hollow hold – 3 x 20s

(D2) Side plank – 3 x 20s/each


Tuesday


(A) HSPU - 3 sets of max reps, stopping 1 -2 shy of failure


(B) AMRAP in 4 minutes x 2, rest 1

  • ï14 SA DB push press

  • ï12 box jumps

  • ï10 C2B pull ups


(C) Row100m x 5, rest 60 - 90s


Wednesday


(A1) GHD sit up – 4 x 6 - 8

(A2) Back extension – 4 x 6 - 8 with 3s pause at top

(A3) FLR on rings - 4 x 30s


(B) 3 rounds

  • ï 5 minutes row

  • ï 1 minute double unders

  • ï5 minutes AB

  • ï1 minute Double unders

  • ïRun 400m

  • ï1 minute double unders



Thursday


(A) Tall snatch - 8 x 2OTM x 60 - 65%


(B) Deadlift - 70% x 5 x 3


(C) For time

  • 30 wall ball, 20/14lbs

  • 25 toes to bar

  • 20 bar facing burpees

  • 15 thrusters, 100/70lbs

  • 20 bar facing burpees

  • 25 toes to bar

  • 30 wall ball, 20/14lbs




Friday


(A1) Bench press - 70% x 5 x 3

(A2) DB row - 3 x 20/side, rest 60s between sides


AMRAP in 20 minutes

  • 1 rope climb

  • 15 Russian KBS, 32/24kg

  • 12 push ups



Saturday


3-4 rounds, building weight and speed each round to target weight for below

5 Front Squats

5 Strict Press

6-8/4-6 cal AB or 100m run (try to do both at least once)

+

“Holbrook”

 

10 rounds FT

5 thrusters*

10 Pull Ups or Ring Rows

100m sprint/run

Rest 1

 

*(<=115/75)


(cap 28)