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Workouts for Week of 12/7-12/11/2020

Monday, December 7th    

STRENGTH

EMOM x 3 MINUTES

5 High Hang Power Clean

-Into

EMOM x 4 MINUTES

4 Hang Power Clean

-Into

EMOM x 5 MINUTES

3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES

6 Hang Power Cleans (95/65)|(65/45)

8 Front Rack Reverse Lunges

10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES

3 Power Cleans (115/75)|(75/55)

4 Front Rack Forward Lunges

5 Burpees Over Bar

(Score is Rounds + Reps)

Tuesday, December 8th    

STRENGTH

FRONT SQUAT

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

(Score is Weight)

WORKOUT

EVERY 2:00 x 5 SETS

20 Front Squats (75/55)|(45/35)

Max 20m Shuttle Runs in Remaining Time…

-Rest :30 b/t Sets-

(Score is Reps)

Wednesday, December 9th

STRENGTH

PUSH PRESS

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

15 Push Press (115/75)|(75/55)

(Score is Time)

Thursday, December 10th

STRENGTH

DEADLIFT

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

(Score is Weight)

WORKOUT

6 SETS

10 Pull-Ups

8 Toes to Bar

6 Deadlifts

(Athlete Choice)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Friday, December 11th

STRENGTH

5 SETS FOR QUALITY

10/10 SA DB Incline Bench Press

1:00 Ring Body Saw

*Keep weight moderate.

(Score is Weight)

WORKOUT

3 SETS FOR MAX REPS

1:00 – DB Floor Press (35/20)}(20/15)

 -Rest :15-

1:00 – DB Goblet Lunges

–Rest :15-

1:00 – DB Renegade Rows

-Rest :15-

1:00 – DB Up-Downs

-Rest :15-

(Score is Reps)

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