Monday 11.30.20
Strength
A: Deadlift (5,5,5,5)
Start the first set at a moderate weight and build to a heavy set of 5. Rest 2:00 between sets.
Metcon
B: Metcon (No Measure)
EMOMx15:00
Interval 1: 15/10 Calorie Row
Interval 2: 15 KBS 70/53
Interval 3: 15 Sit-ups (ADV: 10 GHD Sit-ups)
Cool-down
Metcon (No Measure)
2 Sets:
1:30 Seated Forward Fold
1:30 Bike
Tuesday 12.01.20
Weightlifting
A: Power Snatch + Hang Power Snatch + Squat Snatch (1 complex every 1:30 x 5 sets)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAPx8:00
8 Chest to Bar Pull-ups
8 Shoulder to Overhead (155/105)
Cool-down
Metcon (No Measure)
3 sets:
:30 Banded shoulder stretch each side
1:00 Ski
Wednesday 12.02.20
Strength
A: Metcon (No Measure)
3 Sets:
8 DB Bench Press
30 seconds Hollow Rock
500m Ski @ moderate pace
DB Bench Press (Use this to record weights used)
Metcon
B: Metcon (Time)
3 Rounds for time:
100 Double-unders
50 Air Squats
25 Push-ups
Cool-down
Metcon (No Measure)
3 Sets:
2 Inch Worms
:30 Deep Squat Hold
Thursday 12.03.20
Metcon
A: Metcon (Time)
For Time:
1000m/750m Row
20 Power Cleans (135/95)
1000m/750m Row
20 Power Cleans (135/95)
1000m/750m Row
Cool-down
Metcon (No Measure)
400m Walk
Friday 12.04.20
Strength
A: Front Squat (3 sets of 1 rep)
The goal here today is to get 3 heavy singles. You don’t need to build up to a max but aim to have all three sets be at 90+% of your 1RM.
Metcon
B: Metcon (5 Rounds for time)
Complete a round every 3:00 x 5 Rounds
200m Run
10 Double DB Thrusters (50/35)
Cool-down
Metcon (No Measure)
3:00 Row
2:00 Couch stretch each side
Saturday 12.05.20
Core Work
A: Metcon (No Measure)
3 Sets:
30 seconds Flutter Kicks
30 seconds rest
30 seconds Abmat Sit-ups
30 seconds rest
Metcon
B: Metcon (AMRAP – Rounds and Reps)
In teams of 3:
AMRAPx18:00
12/9 Calorie Echo Bike
6 Box Jump Overs (24/20)
*1 person completes a full round before switching
