12.4.17 – 12.9.17

Monday: 12.4.17

1x Push Press
In 12 minutes or less, build up to a heavy single.  Make sure that the knees do not re-bend as they would during a jerk.


0:45 for max burpee box jump overs
40′ Sled push 180/135# additional weight
Max burpee box jump overs 24/20″ with remaining time

Rest at least 4 minutes and repeat for 4 rounds.  Feet must touch the ground before the end of the round for the final rep to count.  Record total burpee box jump overs.

Tuesday: 12.5.17

Every 2 minutes for 3 rounds, 5x back squat
Build up to a weight that you can handle for all three sets (75-80% of your 1rm would be a good goal).  Use the same weight for all 3 sets.  Focus on performing these with good form and consistent speed, avoid grinding out these reps.


4 Rounds for time of
8x Double Russian kettlebell swings 35/25# per hand
12x Step back lunges (6 per leg) 35/25# held however you want (coach’s discretion)
16x Sit ups

Wednesday: 12.6.17

2:00 Amrap of
10x Wall ball shots 20/14#
10x Pull ups
50x Double unders

Rest exactly 1:00 then,

In 2:00
Max calories on rower

Rest exactly 1:00 then repeat for 4 round of each.  Record a single score of total cals + total reps.

Thursday: 12.7.17


1x Deadlift
In 12 minutes or less, build up to a heavy single.


8 Rounds for time of
8x Bar dips
8x American kettlebell swings 55/35#
40m Shuttle sprint (10m x4)

Friday: 12.8.17

9 Minute amrap of
1x Rope climb 15′
8x Alternating dumbbell snatches 50/35#
12/8 Cals on air bike


Flex Friday
Bi’s and tri’s

Saturday: 12.9.17

20 Minute amrap with a partner of
5x Power cleans 95/65#
5x Front squats (the last rep can be a thruster)
5x Shoulder to overhead
5x Burpees over the bar

The weight on the bar (which should be the same for all three barbell movements) should be light enough that you can complete on full set without dropping the bar, fairly easily while fresh.  Alternate complete rounds.

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