Saturday
Metcon:
[OPEN + PERFORMANCE]
For Total Reps:
As Many Reps as Possible in 5 Minutes: Max Calorie Row
Rest 5 Minutes
As Many Reps as Possible in 4 Minutes: Max Power Cleans (155/105)
Rest 4 Minutes
As Many Reps as …
Friday
Strength:
Banded Bench Press
40% + 25% Band Tension
9 x 3
3 Grips (Sets 1-3 Narrow, 4-6 Medium, 7-9 Wide)
New Set Every 1:00
Metcon:
[OPEN]
10 Rounds
For Time:
2 Muscle-Ups (Bar or Ring)
4 Strict Handstand …
Thursday
Metcon:
[OPEN + PERFORMANCE]
As Many Rounds and Reps as Possible In 20 Minutes:
2 Single Arm Alternating Devil’s Press (50/35)
4 Single Dumbbell Alternating Dumbbell Box Step-ups (24/20”) (50/35)
4 Single Arm Alternating Devil’s Press
8 Single Dumbbell Alternating …
Wednesday
Metcon:
[OPEN]
As Many Rounds and Reps As Possible In 15 Minutes:
50 Double Unders
:15 Single Arm Hang, Right Arm
5 Barbell Turkish Get-up (45/35) (Left Arm)
:15 Single Arm Hang (Left Arm)
5 Barbell Turkish Get-up (Right Arm)…
Tuesday
Strength:
Power Snatch:
- 7 sets of 1 Rep
- New Lift Every 1:30
- Build to a heavyish single for the day
- Use this to assess where you lift is at while leaving a little bit on the board to improve upon
Monday
Strength:
Banded Back Squat
40% + 25% Band Tension
9 x 3
New Set Every 1:00
Metcon:
[OPEN]
7 Rounds
For Time:
10 Wallball-20/14-10/9
10 Toe to Bar
*80’ Farmers Carry After Each Set (70/44’s)
[PERFORMANCE]
7 Rounds …
Sunday
Metcon:
[OPEN]
Tabata Mash-Up
8 Rounds:
:20 Work
:10 Rest
For Reps:
#1 Bike Calories
#2 Russian Swings (70/44’s)
#3 GHD Sit-Ups
#4 Suitcase Reverse Lunges (50/35’s)
#5 Ball Slams (40/30’s)
- Rotate Each Interval
[PERFORMANCE]
Tabata Mash-Up
8 Rounds:…
Saturday
Metcon:
[OPEN + PERFORMANCE]
17.5
10 Rounds
For Time:
9 Thrusters (95/65)
35 Double-Unders
(20 min cap)
[FITNESS]
10 Rounds
For Time:
9 Thrusters (75/55)
50 Single-Unders
(20 min cap)
…
Friday
Hot For The Holidays Partner Version:
As Many Calories as Possible In 18 Minutes
Partner #1 10 Burpee Pull-Ups
Partner #2 Bike as Many as Calories as Possible
- When Partner #1 Finishes The Burpee Pull-Ups It Initiates The Switch
- Score
Thursday
Power Clean
7 x 1
– New Lift Every 1:30
– Build to a heavyish single for the day
– Use this to assess where you lift is at while leaving a little bit on the board to improve upon …
