Week of 12/23/19-12/29/19

Monday:
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
*percentages are based off of training max*

+

EMOM 8 (:50 on, :10 off)
– 10 KB/DB Deadlifts into Bodyweight Reverse Lunges in remaining time

Tuesday:
25 WBS
50 Double Unders
27 BB/DB Power Cleans (95/65 BB, 35/25 DB)
27 Toes to Bar
25 WBS
50 Double Unders
21 BB/DB Power Cleans
21 Toes to Bar
25 WBS
50 Double Unders
15 BB/DB Power Cleans
15 Toes to Bar
25 WBS
50 Double Unders
9 BB/DB Power Cleans
9 Toes to Bar

Wednesday:
CLOSED

Merry Christmas!

Thursday:
Push Press
5 x 2 w/ 1 sec pause OH
*suggested percentage is 90-95% of 1 rm*

+

On a 12 minute clock:
4 rounders:
– 8 Strict Press (95/65)
– 12 Pushups
+
– Max Pullups in remaining time

Friday:
Deadlift
5 x 4 @ 1131 tempo
*suggested percentage is 70-80% of 1rm*

+

21-15-9
– DB Front Squats
– Situps
*35 Double Unders after each set*

Saturday:
Every 4 minutes x 24 minutes:
Intervals 1/3/5
– Row 600/500m
– 9 HSPU

Intervals 2/4/6
– 15 Hang Power Snatches (95/65)
– 15 Burpees Over The Bar

Sunday:
CLOSED

Enjoy Your Weekend!