Workouts 12/3-12/8

Monday 12/3:

STRENGTH – Back Squat
Establish a 5RM Back Squat

WOD: 21-15-9
Powercleans & Ring Dips

 

Tuesday 12/4:

CONDITIONING – Toes 2 Bar
7-10 EMOM for 10 minutes

WOD – 10,9,8…1
KB Swing & Box Jump

 

Wednesday 12/5:

WOD – 18 minute AMRAP
30 Double Under
20 Mt. Climbers (20 ea leg)
10 Push Press

 

Thursday 12/6:

WOD – 21-15-9
OHS
Burpee
*** 200m Run every time you can’t do the reps unbroken***

 

Friday: 12/7:

BIG G TOTAL – 12 minutes for each exercise to achieve a 1RM

Movements:
Turkish Get-up
Thruster (from a rack; thruster jerk not allowed)
Deadlift

 

Saturday 12/8:

CONDITIONING – 4 sets
Max L-sit hold
Max Chin Up Hold
Max Plate Pinch Hold
rest 3 minutes

WOD – For Time
1 Mile run

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