1-5 DEC 2014

1DEC-5DEC 2014

Week Warm-Up
4rds
50 Singles
20 Mountain Climber
25 weighted Sit up
10 Alternating Hand Foot Plank Raises

1 DEC Monday
V:
7 Min AMRAP Pullup(strict, kipping, butterfly)
*THEN*
20min EMOM
odd: 3 Cleans (FULL) @70%
even: 7 Burpee
N:
7 Min AMRAP Push UP
*THEN*
20 Min EMOM
odd: 45 sec SQT Hold
even: 5 burpee

2 DEC Tuesday
V:
5-5-5-5-5 Deadlift (25 Min CAP)
*THEN*
15 Minute AMRAP
30 Calorie Row
20 Wall Balls (20/16) All to a ten foot target
10 Snatch (95/65)
N:Learn Deadlift
*THEN*
20 Min AMRAP
5 Pull Up
10 KB Swing
15 Double Unders (45 singles)

3 DEC Wednesday
V:
10-7-5-3-1 (60-65-70-75-80%) Press
*THEN*
21-18-15-9-6-3-1
Push Press (115/95)
Box Jump(24/20)
N:
21-15-9
K2E
Dumbell Lundge
*THEN*
3RFT
1k Row *4-5 min break in between*

4 DEC Thursday
V:
KB Complex
4 RDS
20 KB Swing
15 Goblet
10 KB Snatch
*Goal is to have every set unbroken*
*THEN*
MOBILITY!!!!!!!
N:
Technique Clinic
Power Clean (30min)
Clean (30 min)

5 DEC Friday
!!!!FAMILY TIME!!!