Week of Dec 17 Workouts

Monday, Dec 17

Warmup
2 rounds
1:30 bike
20 situps
10 empty bar muscle snatch

METCON
3 sets
4:00 on/2:00 off
24/20 cal bike
20 weighted GHD/weighted situp
max rep power snatches (62%)

METCON
2 sets
3 rounds
15 push presses (40% of bench max)
50′ front rack walking lunge (50/35)
rest 3:00 b/t sets, no rest between rounds

Tuesday

Warmup
2 rounds
1:30 row
8 inchworms
10 ring rows
10 DB stiff leg deadlifts (light then medium)

Front Squats
3 sets of 6, all at 70%

METCON
AMRAP 3
Max rep clean & jerks (48%)
rest 3:00
AMRAP 3:00
Max rep clean & jerks (57%)

rest 3:00
AMRAP 3
Max rep clean & jerks (70%)

METCON
2 rounds
10 bar muscle ups
30/24 cal row
15 heavy db push press (65/40)
30/24 cal row
20 sandbag cleans

Wednesday

Warmup
3 rounds
35 single unders
5 barbell thrusters (light/med/circuit weight)
8 ring rows

METCON
10-8-6-4-2 thruster (light rx)
1 rope climb/light rx rope pull
rest 3:00
2-4-6-8-10 thruster
1 rope climb/pull

METCON
3 rounds
80 double unders (your %)
16 burpee box get overs (48"/42")

Thursday

Do the workout from the day you missed this week or:

Regular board warmup

METCON
1 round of each
Bike/Row/Ski
1:00 moderate
1:00 easy
1:00 rest
1:00 moderate
1:00 easy
1:00 rest

Practice

Friday

Warmup
2 rounds
20/16 cal bike
16 light/med dumbbell snatch
16 light/med double KB deadlift

Deadlift AND Shoulder Press
3 sets of 6 all at 70%

METCON
2 sets
16 dumbbell snatch (75/50)
20/16 cal bike
16 dumbbell snatch (75/50)
20/16 cal bike

16 dumbbell snatch (75/50)

rest 5:00

Rowing
6x 300/250m
rest 1:00 b/t sets

Saturday

Warmup
3 rounds
1:00 ski
8 pushups
16 walking lunges
16 hanging knee raises

METCON
20 minute cap
21-15-9
Bench Press (62%)
Deadlift (62%)
150′ DB walking lunges (50/35) (DBs at your side)

METCON
21-15-9
Ski erg
Overhead squat (light snatch rx)
Toes 2 bar

Sunday

Do the workout from the day you missed. If you didn’t miss any take a day off you crazy person.