Workouts 12/17-12/23

Monday 12/17:
WOD: 15 Min Cap
50 Back Squats
50 Pull Ups
50 Shoulder to Overhead

CORE:
100 Hollow Rocks & 50 Back Extensions split up any way

 

Tuesday 12/18:
STRENGTH:
Deadlift 6×2@HP (no tap N go), 1xME @ 75%

CONDITIONING: 6X
Row 500m
10 Unbroken Burpees
rest 2 minutes

 

Wednesday 12/19:
STRENGTH:

Front Squat… find a 5RM

CONDITIONING: EMOM 10x
5 Ring Dips
20s L-sit from Pull Up Bar
5 Pistols ea Leg

 

Thursday 12/20:

WOD: 3 Rounds AFAP
10 KB Swings
10 KB Lunges
20 Abmats weighted

CONDITIONING:
10 Sets of Sprints down & back. Rest as needed, no longer then 2 minutes

 

Friday 12/21:
TECHNIQUE:
Snatch
Clean & Jerk

CONDITIONING: 5 minutes
2 Push Jerks every 30s

CORE:
3×12 Back Extensions
3xME Plate Planks


Saturday 12/22:

“WallBalls of Death”
100 MedBall Clean Wallballs for time
*For every minute it takes you will have to do 5 burpees at the end*
*Time stops once the burpees are finished*

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