MONDAY, JAN 4
STRENGTH
Every 2:00 x 6:
3 push press
Hit +/-3 warm-up sets so you can start your working sets at a moderately heavy load. Build in weight as needed over the 6 sets.
Rig is up so we are going to lift from the rack! You may go from the ground if you want to work on you clean, but if you plan on deadlifting heavy Tuesday, let’s reduce the amount of pulling from the floor today and just take it from the rack. Partner up as needed.
METCON
AMRAP 12:
4/3 strict pull-ups
8 v-up
12 push press (95/65)
TUESDAY, JAN 5
DECEMBER BULK – Deadlift 1RM
Deadlift
1-rep max
[25:00]
25 minutes to build to a 1-rep max. OR, just a challenging single for the day if that is more appropriate for you.
METCON
AMRAP 8:
24/18 cal air bike, or 30/24 cal erg
16 burpee
Some cardio to finish out the day. One movement for the tall people and one movement for the…not as tall people.
WEDNESDAY, JAN 6
METCON
EMOM 24:
Min 1 – Handstand push-ups
Min 2 – DB front squat
Min 3 – Rest
Min 4 – DB push press
Min 5 – DB reverse lunge, alt leg
Min 6 – Rest
Weights: 2 x 40/25# for dumbbell movements
Each minute is for max reps of the movements shown, score is total reps performed (grab a whiteboard to keep track of your reps from each interval). For the reverse lunges, hold the DB at your side (farmer carry style).
HSPU Scaling:
A bodyweight movement should be used if scaling the HSPU. Scale to abmat HSPU, box HSPU, or regular push-ups.
THURSDAY, JAN 7
STRENGTH
Snatch Complex
Power snatch + Hang Squat Snatch (1+1)
Build to a heavy set
Beginners may perform sets of 3 power snatch (or hang power snatch as needed)
METCON – Open 11.1
AMRAP 10:
30 double-under
15 power snatch (75/55)
FRIDAY, JAN 8
METCON
For time:
600-500-400-300-200
Meters running
12-10-8-6-4
Thrusters
Thrusters increase in weight each round:
M: 105-125-145-165-185
F: 75-85-95-110-125