Workouts for 12/11-12/16/2017

Monday, December 11

STRENGTH/SKILL

Super Set:
    Back Squat 1x5 @ 40%, 50%, 60% of 2RM
    45s Front Rack Hold (same load)
Rest 2-3 Min

CONDITIONING

"All Ball"
5-10-15-20-25-20-15-10-5:
    Wall Balls (20/14#)   FB: 25/20#
    Med Ball Cleans
    Med Ball Sit Ups   FB: GHD w/Med Ball

*Last did 9/27/2017


Tuesday, December 12

STRENGTH/SKILL

3 Sets of:
    4/side Turkish Get-Up
    8 Weighted Push-Ups
Rest 2 Min Between

CONDITIONING

8 Min Ladder:
    10 OH Reverse Lunges   FB: 48' Walking (6 mat lengths)
    1 Pull-Up   FB: 1 Ring Muscle-Up
    10 OH Reverse Lunges
    2 Pull-Ups...

CASH OUT (IF TIME)
    Bring Sally Up Plank Style


Wednesday, December 13

STRENGTH/SKILL

7 Sets Increasing Weight:
    1 Hang Clean + 1 FS

CONDITIONING

3 Rounds for Time:
    30 DUs (sub: jump w/double handclap)
    20 KBS (53/35#)
    10 Ring Dips


Thursday, December 14

STRENGTH/SKILL

3 Sets of (increasing weight):
    5 Romanian Deadlift
    5/side DB Bicep Curls
    50m Farmers Carry (72/53#)   FB: w/Wt Vest
Rest 2 Min Between

CONDITIONING

For Time:
    250m Row
    10 pistols
    500m Row
    16 pistols
    1000m Row
    22 pistols


Friday, December 15

STRENGTH/SKILL

Press 2-2-2
Push Press 2-2-2
Push Jerk 2-2-2

CONDITIONING

2 Rounds for Time:
    5 Squat Snatch (105/75#)   FB: 135/95#
    1 Rope Climb  (Progressions: 3-to-1)
    10 Power Snatch
    2 Rope Climb


Saturday, December 16

CONDITIONING

"Disposable Heros"
5 Rounds for Time:
    400m Run
    40m Walking Lunges
    25 KTE's (5 burpee penalty if you drop from bar)
    25 Hand Release Push-Ups
    25 Burpee Pull-Ups