Workouts for 12/4-12/9/2017

Monday, December 4

STRENGTH/SKILL

Front Squat of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

CONDITIONING

4 Rounds for Time:
    2 Rope Climbs   FB: legless
    12 OHS (105/75#)   FB: 135/95#
    1 Rope Climb
    9 Shoulder-to-Overhead
    Rest 1 Min


Tuesday, December 5

STRENGTH/SKILL

3 Sets:
    8 GHD Raise
    10 T2B
Rest 90s

CONDITIONING

"Fifteen of Fame"
8 min AMRAP:
    15 Deadlift (155/105#)
    15 Box Jumps (24/20")


Wednesday, December 6

STRENGTH/SKILL

SuperSet:
    Press of 2RM
        1x5 @ 75%
        1x3 @ 85%
        1x1 @ 95%
    5-3-2 Weighted Chin-Ups
Rest 2 Min in Between

CONDITIONING

"Nicole"
20 min AMRAP:
    400m Run
    Max Pull-Ups  (FB: >20 each set)


Thursday, December 7

STRENGTH/SKILL

3 Supersets:
    5-8 Stone to Shoulder
    Sled Forward Walk Pull
    Sled Backwards Walk Pull
Rest 90s

CONDITIONING

42-30-18 for Time:
    Wall Balls (20/14#)
    Sit-Ups   FB: GHD

CASH OUT (IF TIME)

    3x 1 Min Stairstepper w/Weight Vest


Friday, December 8

STRENGTH/SKILL

A. Power Clean of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

B. Deadlift of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

CONDITIONING

For Time:
    1k Row

CASH OUT (IF TIME)

400m Farmers Carry


Saturday, December 9

8:30 CLASS

    STRENGTH/SKILL

    Handstand Walking Practice

    CONDITIONING

    "Linda"
    10-9-8-7-6-5-4-3-2-1:
        Deadlift (1.5x Body weight)
        Bench Press (Body weight)
        Clean (.75x Body weight)

10a CLASS

    "3 Bars of Death" for Time:
        10-9-8-7-6-5-4-3-2-1
        Deadlift (185/135#)
        Bench Press (135/95#)
        Power Clean (115/75#)