12.3 - 12.9

Monday


5x3 Pause Front Squat

*2 Sec Pause in Bottom*


UNBTN “Burn Out” RETEST***

For Time

30/20 Cal Bike

60 OHS 45/35

30 TTB

We will be retesting this in 8 Weeks.

SPRINT on the bike and OHS needs to be done in 2 sets no more.

SUB 5 is what we want to see. Last time we had 2 athletes get this. Who else will join them?



Tuesday


Bench Press 

5x2 @ 90% of last weeks Double

Superset 5 weighted chin up (pick a weight that lets you get 5 or as close to 5 as possible every time. You can start heavy and go lighter as needed!) 

REST 2 Minutes


Metcon

100 DB Bench Press for time 50/35

*Everytime you break 20/16 Cal Row*

CAN ANYONE GO SUB 8 Min?!

GOTTA GO BIG🏼



Wednesday 


20 min. AMRAP:

10 Calories (bike/row)

8 Wall Balls 20/14

2 Squat Cleans START at 50% of 1RM


*Every 2 Rounds add weight to the Cleans

Use today to build to a heavy 2 rep clean

Thursday


Every 3 min for 5 Working Sets:

5 Hang Muscle Snatch

Directly into 

30 Double Unders

(warm up WELL and use the same weight across all sets )

Metcon


12 Min AMRAP

12 power snatch 75/55

12 TTB



Friday 

21-15-9 

RDL w/ DBs

15-12-9

Double Push Up Burpee box jump overs 20” (Keep the hands CLOSE and the Feet WIDE)


Cash Out

For Time:

100 Barbell Glute Ham Bridges 135/85



Saturday


Partner WOD


For Time: (CAP: 15min.)

80-60-40-20

Push ups

20-40-60-80

Hang Power Cleans 115/75


Rest 5min.


For Time: (CAP: 15min.)

80-60-40-20

Toes to Bar

20-40-60-80

Shoulder to Overhead 115/75


Teams of 2. Only 1 person works at a time.




Sunday


200m Farmers Carry

50-40-30-20-10

Sit ups

Double under

200m Farmers Carry



Can anyone go unbroken on the 2nd walk?!

DOUBLE KB FARMERS WALK AHAP