12.9.19 -.12.14.19

Monday: 12.9.19

7 Minute amrap of
20 Wall ball shots 20/14#
50 Double unders

Rest exactly 3 minutes, then

7 Minute amrap of
2 “No jump” rope climbs 15′
5 Burpee box jump overs 24/20″
7 Deadlifts 185/125#

On the rope climbs, you may reach up as high as possible with your feet on the floor and start from there.


Tuesday: 12.10.19

For time
50x Push ups
50x Sit ups
50/35 Cal Row (or 35/25 cals on air bike)
50x Dumbbell box step overs 35/25# per hand over 24/20″ box
50′ Overhead walking lunge, right hand overhead 35/25#per hand
50′ Overhead walking lunge, left hand overhead 35/25# per hand
20 Minute time cap

This workout is a toned down version of 2018 regionals event 5. If you feel like you can handle the RX movements (handstand push ups, toes to bar, 50 cals on the bike) you’re welcome to give it a try  


Wednesday: 12.11.19

1x Hang power clean + 1x power clean from the floor
In 10 minutes or less, build to a heavy weight that you can still perform with good form.  You can drop the bar between reps.  Focus on proper foot position in the catch and receiving the bar at the shoulders.


6 Rounds for time of
3x Power cleans 185/125# (or 90% of heaviest from earlier, whichever is lighter)
6x Burpees over the bar (bar facing if there’s enough room)

This should be heavy, but there should be no misses on the cleans.  The 90% guideline may or may not be appropriate for everyone so make sure to discuss with the coach if you’re not sure.


Thursday: 12.12.19

Ring skill work
Inverted hold
Skin the cat
Front/back lever
Muscle up


6 Minute amrap of
3x Ring muscle ups
9x Box jumps 30/24″


Friday: 12.13.19

For time
9 Strict handstand push ups
12 Slam ball over the shoulder, heavy
15 Cals on air bike
18 Cals on rower

7 minute time cap


Saturday: 12.14.19

4 Rounds for time of
15 Bar dips
10 Single arm kettlebell snatches 35/25#, 5 per arm
5 Clean and jerks 155/105#
400m Run

If you’re not comfortable on the kettlebell snatches, substitute hang dumbbell snatches.