314 Week of 12/18
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/1812/1912/2012/2112/2212/23
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StrengthStrengthSkillStrengthWeightliftingWOD
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Back Squat3- Stop Snatch Deadlift + Snatch10 Minute AMRAPDeadliftSnatch
12 Days of Christmas - Advanced
12 Days of Christmas - Rx12 Days of Christmas - Scaled
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5 @ 50%- Snatch from GroundEven: 3x(Pullup + C2B + Bar MU)2 @ 90%- Find HS1 Ring MU1 Bar MU1 Burpee Pullup/Ring Row
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5 @ 60%- Focus on proper positions
Odd: 2 Strict Deficit HSPU + 20 Second Hold
Then, - 3 Misses Allowed2 Squat Cleans 135/952 Squat Cleans 115/752 Power Cleans 95/65
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3 @ 70%- 15 Minutes to find heavy complex- Scale to 30s OH DB Hold5x8 Straight Leg DL3 C2B Pullups3 C2B Pullups
3 Pullups (Banded/Ring Rows/Jumping)
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2 @ 80%- Focus on hollow position5x10 Arnold PressC&J 4 FR Lunges 135/95
4 Lunge w/Bar on Back 115/75
4 Jumping Lunges
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1 @ 90%WOD- Find HS 5 Bar Over Burpees5 Bar Over Burpees5 Bar Over Burpees
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Walk out 100% +5-10%5 RoundsWODWOD- 3 Misses Allowed6 Box Jumps 30/246 Box Jumps 24/206 Box Jumps/Step Ups 24/20
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1 @ 102.5%10 Push Press 135/9515-12-9-6-3Annie on the Run7 OHS 135/957 OHS 115/757 OHS 95/65 (scale to FS)
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10 Bar Over BurpeesHang Power Clean 155/10550-40-30-20-10Clean or Jerk8 T2B8 T2B8 Knee Raises
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WOD10 Box Jump Overs 24/20Front SquatDouble Under- Find HS9 Wall Ball 30/209 Wall Ball 20/149 Wall Ball 14/10
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21-15-9T2BSitup
- Whichever one you can keep going
10 KBS 70/5310 KBS 70/5310 KBS 53/35
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Kettlebell Swing 70/53200m Run after each movement11 Triple Unders11 Double Unders11 Single Unders
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Pullup- 10 runsFront Squat12 Squat Snatch 135/9512 Power Snatch 115/7512 Front Squat 95/65
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400m Run- Find HS
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WOD
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Make Up WOD
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or
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12 Days WOD
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