12.29 - 1.4

MONDAY

GREEN

Cindy

20 Minute AMRAP

5 Pull ups

10 Push ups

15 Squats


BLACK

100 Double Unders
5 Rounds of Cindy
80 Double Unders
4 Rounds of Cindy
60 Double Unders
3 Rounds of Cindy
40 Double Unders
2 Rounds of Cindy
20 Double Unders
1 Round of Cindy


STRENGTH


Snatch Complex
6x1  ( 1 Snatch Grip Dead lift + 2 Snatch High Pulls )


WEDNESDAY

GREEN

Teams of 2 one works at a time

50-40-30-20-10

Power clean 115/75

BJ overs 24/20

Knees to elbow


BLACK

Teams of 2 one works at a time

50-40-30-20-10

Power Clean 135/95

BJ overs 24/20

Toes to bar


STRENGTH

Back Squat

5x3 with a 3 second pause in the bottom


THURSDAY

GREEN

10 Dips

50 Push Press 75/45

1K Row


BLACK

10 Muscle ups

100 Push Press 75/45

1K Row

STRENGTH
 
GREEN
3 Max unbroken sets of
Rest as needed between attempts , do not change movements until all 3 sets are completed
-Pullups
-Dips
-Toes to bar
-Pushups
 
STRENGTH
 
BLACK
3 Max unbroken sets of each movement
1 minute rest between sets , do not change movements until all 3 sets are complete
-Pullups with a 3 second pause at the top
-Dips with a 3 second pause in the bottom
-Toes to bar with a 3 second pause at the top
-Pushups with a 3 second pause 2" off the floor

 

SATURDAY

GREEN
20 Minute AMRAP
3 Wall Climbs
8 Box Jumps
10 V-ups

BLACK
20 Minute AMRAP
5 Wall Climbs
6 Box Jumps
7 Weighted Toes to bar (14/10 ) Pinch a wall ball between your feet


STRENGTH

Floor Press
5x5 Same weight across as heavy as possible

SS with
10 KB fly and 12 Hanging scapula retractions

 

SUNDAY

GREEN

FRAN
21-15-9
Thrusters 95/65
Pullups

BLACK

FRANTASY LAND
21-15-9
Thrusters 95/65
Pullups
15-12-9
Thrusters 115/75
Chest to bar
12-9-6
Thrusters 135/95
Muscle ups