8-12 DEC 2014

8DEC-12DEC 2014

Week Warmup
4rds
50 Side Stradle Hops
1 Rig to Wall Lundge
10 HR Push Up

8 DEC Monday
V:Deadlift 10-8-6-4-2-2-6 (60-65-70-75-80-85-70%)
*THEN*
21-15-9
KB Swing,
Burpee
N:
21-15-9
K2E
HR Push Ups
*THEN*
21-15-9
DL
Push up

9 DEC Tuesday
V:
12 EMOM
Odd: 5 Powerclean (155/105)
Even: 10 Pullup
*THEN* (5min Break)
1RFT
30 Burpee Box Jump Over
N:
1RFT
150 SQTS
*THEN*
21-15-9
Situps
Burpees

10 DEC Wednesday
V:
“Rainbow Press”5-5-5-3-3-1(95-115/75-95)*1 press from front rack, rerack on back, 1 press from behind the neck=1*
*THEN*
1RFT
21-15-9
T2B
Push Press(75/55)
N:
1RFT
75 Burpee
*THEN*
4rds
60 Jump Rope Singles
15 SQT
12 Sit up(weighted)

11 DEC Thursday
V:
150 Double Unders
*THEN*
Tempo F SQT 5x3 @75%(5-3-1)
*THEN*
ME Wall Ball 1 min Sprint x 7
N:Strict Pull-up ME-ME-ME-ME-ME
(Although ME must get at least 5 at whatever strength level)
*THEN*
10 Min AMRAP
10 KB Swing
30 Jump rope Singles

12 DEC Friday
!!!FAMILY TIME!!!!