Sunday - 191221
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 16min of: 10 S2OH (#52/35) 10 Front Rack Lunges (#52/35) 50 Double Unders
Saturday - 181221
Strength: Floor Press 5-5-5-5-5 *20sec L-Sit hold after each set (any variation) Metcon: 5 Rounds for time: 4 Power Cleans (#80/50) 8 HSPU 12 Box Jumps
Friday - 171221
Strength: 6 Sets for load: 3 Front Squats + 1 Jerk Metcon: "Fran" For time: 21-15-9 Thrusters (#43/30) Pullups Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups) Weightlifting: -Hang power clean T&g (60%) 5×8 -Squat clean+Push press Max out 1+
Thursday - 161221
Strength: 15min build up load for the complex: Snatch Pull + Power Snatch + Overhead Squat (1+1+2) Metcon: AMRAP in 20min of: 1 Legless Rope Climb 15/12 Cal Bike (or 20/15 Row) 14 DB Hang Clean and Jerks (#22.5/15,x1) Endurance: 3 Rounds for time: 150
Wednesday - 151221
Strength: Weighted Pullups 5-5-4-4-3-3 Metcon: 3 sets for max reps: 3min AMRAP: 75 Double Unders 10 Strict Handstand Push Ups Max Dual DB Box Step-Ups (#22.5/15,x2) *rest 1min between sets Endurance: For time: 21-18-15-12-9-6-3-6-9-12-15-18-21 KB Goblet Squats (#16/12) KB Swings (#16/12) Burpees over the KB
Tuesday - 141221
Strength: Hang Squat Cleans 2-2-2-2-2 *Pause for 3sec at the bottom of each rep Metcon: AMRAP in 15min of: 6-8-10-12... Deadlifts (#100/70) 16 Pushups 16 Situps *keep adding 2 deadlift every round Endurance: For time: 1000-800-600-400-200m Row 20 DB Burpee Box Step-ups (#15/10,x2) 100-80-60-40-20 Double Unders
Monday - 131221
Skill: 15min Handstands practice Metcon: For time: Run 400m 10 Devil-Press (#22.5/15,x1) Run 400m 20 DB S2OH Run 400m 30 DB Hang Power Cleans Run 400m 40 DB Goblet Reversed Lunges Endurance: AMRAP in 30min of: 30 Wallballs (#10/6) 30 Burpees 30 Cal Row 30 V-Ups
Sunday - 121221
Strength: Push-Press 3-3-3-3-3-3 Metcon: AMRAP in 12min of: 8 KB Swings (#24/16) 6 Overhead Squats (#50/35) 4 Burpees over the bar Mobility: Upper Body
Saturday - 111221
Strength: Front Squat 3-3-2-2-2-2 Metcon: 10 Rounds for time: 16/12 Cal Row 10-9-8-7-6-5-4-3-2-1 Dual DB Power Cleans (#22.5/15,x2) Toes-to-bar
Friday - 101221
Strength: Deficit Deadlift (on 20/15kg plate) 5-5-5 Metcon: In Pairs for time: 60 Toes-to-bar 20 Clean and Jerks (#70/45) 60 HSPU 20 Clean and Jerks 60 Burpee Box Jump Overs 20 Clean and Jerks 60 V-Ups *one work, one rest Skills: 1. Strict Ring Muscle-up (requirment: 5 strict
Thursday - 091221
Strength: Cluster - 12min to find RM1 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Air-Squats Endurance: For time: 100-80-60-40-20 Jumping Jacks Cal Row Mountain Climbers Air-Squats KB Sumo Deadlift High-pulls (#16/12) *E2MOM: 5 Burpees + 5 V-Ups
Wednesday - 081221
Strength: Hang Power Snatch 3-3-3-2-2 Metcon: 4 Rounds for time: 25 Wallballs (#10/6) 7 Power Snatch (#60/40) Run 400m Endurance: For time: 75 Double Unders Run 800m 75 Double Unders 70 KB Swings (#16/12) 75 Double Unders 60 Situps 75 Double Unders 50 Cal Row 75 Double
Tuesday - 071221
Strength: E2.5MOM for 15min (6sets): 1 Split Jerk 2 Front Squats 1 Split Jerk Metcon: AMRAP in 14min of: 2 Ring Muscle-ups 8 DB Snatch (#22.5/15,x1) 12 Jumping Lunges Endurance: AMRAP in 35min of: 25 Plate G2OH (#20/15) 50 Air-Squats 75 Situps 50 Pushups 25/
Monday - 061221
Bodyweight Strength: 3 Sets: Max unbroken strict pullups Max unbroken strict ring dips *rest 2:00 *no added weight, scale if needed Metcon: For time: 800m Run 12 Deadlifts (#50/35) 9 Hang Power Cleans (#50/35) 6 Push Jerks (#50/35) 400m Run 12 Deadlifts 9 Hang Power Cleans
Sunday - 051221
Strength: Power Clean 3-3-3-3-3 Metcon: For time: 50 KB Swings (#24/16) 20 Burpees over the bar 25 Front Squats (#70/45) 20 Burpees over the bar 25 Front Squats 20 Burpees over the bar 50 KB Swings Mobility: Lower Body
Saturday - 041221
Strength: 7 Sets: Snatch Balance + Overhead Squats (1+2) *Rest 1:30 Metcon: In Pairs, AMRAP in 20min: 1000/800m Row 40 Wallballs (#20/10) 6 Rope Climbs *One works at a time