Dec. 19-25, 2016

Day A

Warm-up/Accessory

8 Minute Not For Reps–Just Move

60 ft KB Waiter’s Carry (53/35) (30 ft per arm)

5 Strict Pull-ups

15 Sec Handstand Hold

5 Push-ups

5 Squat Jumps

5 Pull-ups

Long Conditioning

“Del”

25 Burpees
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball), 20/14 lbs, 400 m
25 Handstand Push Ups
Run (medicine ball), 20/14 lbs, 400 m
25 Pull Up (Chest To Bar)s
Run (medicine ball), 20/14 lbs, 400 m
25 Burpees

Accessory/Cool Down

10 Min EMOM

Odd: 15 sec Overhead Squat Hold @ 40% 1 RM

Even: 15 sec Front Lever Hold

 

Day B

 

 

Warm-up/Accessory

4 Rounds–Not for time

15 Sec. Power Front Rack Hold (1st Round=95/65; 2nd Round 115/80; 3rd Round 135/95; 4 Round 155/110)

15 Sec. Handstand Hold

3 Push-ups

3 Power Cleans (1st Round=95/65; 2nd Round 115/80; 3rd Round 135/95; 4 Round 155/110)

3 Handstand Push-ups

Short Conditioning

“Open 15.4”

8 Min AMRAP

3 Handstand Push-ups

3 Cleans (185/125)

6 Handstand Push-ups

3 Cleans (185/125)

9 Handstand Push-ups

3 Cleans (185/125)

12 Handstand Push-ups

6 Cleans (185/125)

*Add 3 reps to handstand push-up each round, and 3 reps to clean every 3 rounds

Bench Press

5×3 Bench Press

Start @ 75% and work up

Accessory/Cool Down

7 Min EMOM

3 Snatch Pulls @ 70% 1 RM

3 Butterfly Pull-ups

Then 2 min flush (AirDyne; Walk; etc.)

 

Day C

 

Warm-up/Accessory

8 Min Not For Reps–Just Move

10 Sec. Squat Hold

10 Overhead Medicine Ball Lunges (20/14)

10 Sec Toes-to-bar Hold

10 Squat Jumps

5 Toes-to-bars

Medium Conditioning 

15 Min AMRAP

10 Wall Balls (20/14)

10 Toes to bars

10 Box Jumps (24/20)

Accessory/Cool Down

12 Min EMOM

Min 1, 5, 9 = 15 Sec. Inverted Hang Hold on Bar

Min 2, 6, 10 = 3 Explosive Split Jerks @ 40% 1 RM

Min 3, 7, 11 = 5 Bar Swings

Min 4, 8, 12= 15 Sec. Split Jerk Hold @ 40% 1 RM

Then

2 Min flush (Airdyne, Walk; etc)

5 Min stretch

 

Day D

Warm-up/Accessory

7 Min Not For Reps

10 Sec. Front Squat Hold

10 Sec. Overhead Hold

5 Thrusters

2 Squat Snatches

1 Rope Climb

Barbell=75/55

Short Conditioning

30 Thrusters (75/55)

3 Rope Climbs (15 ft)

20 Thrusters (75/55)

2 Rope Climbs (15 ft)

10 Thrusters (75/55)

1 Rope Climb (15 ft)

Snatch

 

Work up to a heavy snatch single

Accessory/Cool Down

8 Min EMOM

Odd: Run 100m (Min 1=70% effort; Min 3=85% effort; Min 5=100% effort; Min 7=85% effort)

Even: 8 Ring Swings

Then

2 min flush (Airdyne; Walk; etc)

5 min stretch

 

 

 

 

 

Day E

Warm-up/Accessory

4 Rounds–Not for time

15 sec. Deadlift hold just below knee

5 Deadlifts

4 KB Turkish Get-ups (53/35) (2 per arm)

Round 1 = 30% 1 RM;  Round 2 = 40% 1 RM;  Round 3 = 50% 1 RM;  Round 4 = 60% 1 RM

Deadlift

5×5 Deadlift

Start @ 70% and work up

Accessory/Cool Down

12 Min EMOM

Odd: 15 Sec. Front Squat Hold @ 40% 1 RM

Even: 12 Handstand Shoulder Shifts

Then 2 Min Flush (Airdyne; Walk, etc.)