12.10 - 12.16


Monday
Strength
5x3 Bench (@90% of Heavy Double)
Supersetted w/ :30 Second “Heavy” KB Front Rack Holds Farmers Carry (1 in each hand)

Metcon
5 Rounds
8 Bench Press (65%)
20 Bent Over Banded Rows
75 Double Unders
Rest 2 min



Tuesday
Pause Front Squat
5x3 @70%

20 EMOM
Odd: 20/16 Calorie Row or Bike (Mix them up)
Even: 6 BoxJumpOver + 8 Pull ups

Wednesday 
35 min CAP

15 Rounds
5 Wall Balls
3 Burpees
1 Power Snatch 135/95
Into
15 Rounds
5 Wall Balls 
3 Burpees
1 Power Snatch 155/105

Solo workout. Hollyman style wod. Use today and move a challenging weight under fatigue.

Thursday 

Strict Press 5x5

Super Setted with
:30 L Sit (between boxes, rings, dip bars etc )

15 AMRAP
5 DB Hang Clean and Press Right (50/35)
5 DB Hang Clean and Press Left
10 Toes to Bar or Weighted Abmat SitUps (Hold a 5 or 10 lb plate eye level as you perform abmat situps)


Friday

Back rack lunges 5x6 each leg
Superset w/ Elevated RDL stand on plate x15 (holding 1 or 2 DBs or KBs suitcase style)

6min AMRAP
6 Hang squat clean 115/85
6 Hand release push ups



Saturday 
Partner Workout

2000m Run (200m intervals)
100 KBS
100 sit ups
100 KB SDHP
100 Cal Row
2000m Run (200m intervals)

Sunday


Grab a Partner

50-40-30-20-10
Cal Bike or Cal Row

5-10-15-20-25
Strict Pull ups 

RX+ is muscle ups 
2-4-6-8-10