314 Week of 12/16
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/1612/1712/1812/1912/2012/21
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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w/Empty Barbell50' Bear Crawl10 Bird Dogs/SideActive Spiderman Stretch3 Rounds3 Rounds
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3 Rounds50' Duck Walk10 Flutter Kicks/SideT-Glutes5-10 Pullups5-10 Pullups
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8 Good Mornings50' Crab Walk10 Air SquatsChild to Cobra5-10 Pushups5-10 Pushups
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8 Back Squats50' Bunny Hop10 S2S Lunges/SideCat/Cow10 Hip Extensions on GHD10 Hip Extensions on GHD
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8 Behind the Neck Push Press
50 Double Unders20 Banded X-WalksActive Pigeon Stretch10 Situps10 Situps
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8 OHS20 Pushups10 Banded Pull Throughs2 Rounds10 Air Squats10 Air Squats
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Then, 30s Handstand Hold5 Good Mornings
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Catalyst WarmupStrength5 Back SquatsStrength
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StrengthBench Press5 Stiff-Legged Deadlifts16 Minute AMRAPWorkout
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Strength14 Minute EMOM6x8 @ 65%5 Front Squats5 FS @ 60%12 Days of Christmas
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Power Snatch + Snatch + OHS
Even: 8 Single Leg KB RDL/SideBent Over DB Reverse Fly
10 Back Squats @ Same Weight
1 Power Snatch 95/65 (135/95)
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1+2+2
Odd: 10 Cossack Squats Holding KB
6x8Strength2 Deadlifts
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- Work up to heavy complexHold on to rig for balance if needed- AlternateDeadliftWorkout3 Push Press
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5x1 @ 95%5k Row4 Hang Squat Clean
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WorkoutWorkoutWorkout- Rest as needed5 Pullups (C2B)
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50 Calorie Row10 Minute AMRAP17 Minute AMRAP6 KBS 53/35 (70/53)
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50 Deadlifts, 135/955 Double DB Squat Clean 50/3530 Double UndersWorkout7 HRPU (HSPU)
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40 Calorie Row10 Alt DB Snatch20 Situps"Chelsea"8 Wall Balls
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40 Hang Power Cleans, 135/95
15 Box Jump Overs 24/20
10 Box Step Ups w/Plate 45/35
30 Minute EMOM9 Burpees
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30 Calorie Row- Sub BB Squat Clean5 Pullups10 Air Squats (thrusters)
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30 Front Squats, 135/9510 Pushups11 Knee Raises (T2B)
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20 Calorie RowCashout15 Air Squats12 Calorie Row
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20 Push Jerks, 135/95"Holly's Abs"- Optional Scales:- 1 Power Snatch
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10 Calorie Row3 Rounds1. Partner - Alternate Minutes- 2 Box Step Ups + 1 Power Snatch
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10 Clusters, 135/9520 V-Ups/Lemon Squeezers
2. Scale movements and reps to 3-6-9
- 3 Push Press + 2 Box Step Ups + 1 Power Snatch
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20 Double Crunch3. Scale time- Etc
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30s Hollow Hold
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30s Superman Hold
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