Programming for the Week Commencing 10th Dec

Monday:

A.

Strength

6 X 4 Back Squat @80%

Tempo 30X1

B.

Conditioning

In Pairs:

22 AMRAP

20 X Slam Balls @30/20lbs
30 X Cal Row / Bike / Ski
40 X Wall Balls @9/6kg
50 X DUs

Tuesday:

A.

Barbell

6 X 4 Hang Power Snatch @75%

Or

Hang Power Snatch Technique

B.

Conditioning

5 Rounds For Time:

12 X Hang Power Snatch @42.5/30kg
20 X Pistols
12 X T2B

*Time Cap: 15 Min

Wednesday:

A.

Skill & Strength

Handstands

5 Sets of:
20 Sec Wall Walk Hold / 20 Sec Rest

4 Sets of:
30 Sec Handstand Hold / 30 Sec Rest

3 Sets of:
Box Around the World (in both directions)

Or

Handstand Kick Up Technique or Plank Holds

B.

Conditioning ‘All the Ups’

20 EMOM

1- 5 X HSPU
2- 7 X Strict Pull Ups
3- 9 X HR Press Ups
4- 11 X V Ups
5- Rest

Thursday:

A.

Strength

6 X 3 OH Squats @85%

Or

OH Mobility Squat Therapy

B.

Conditioning

4 Rounds For Time:

25 X KB Swings @32/24kg
20 X Cal Bike / Row / Ski
15 X DB Push Press @22.5/15kg
10 X Jumping Squats

*Time Cap = 20 Min

Friday:

A.

Strength

5 X 4 Strict Press @75%

B.

Conditioning

25 AMRAP

200m Run
15 X Sumo Deadlift High Pulls @42.5/30kg
10 X Wall Balls @14/9kg*
5 X Wall Ball Sit Ups

*14kg Ball = 30lb Slam Ball 😎

Saturday:

Conditioning For Time

Chipper In Pairs:

100 X Cal Row / Bike / Ski
80 X DB Front Rack Lunges @2 X 22.5/15kg
60 X DB Snatch @22.5/15kg
40 X Partner Med Ball Sit Ups
20 X DB Cluster @2 X 22.5/15kg
10 X Rope Climbs
20 X DB Cluster @2 X 22.5/15kg
40 X Partner Med Ball Sit Ups
60 X DB Snatch @22.5/15kg
80 X DB Front Rack Lunges @2 X 22.5/15kg
100 X Cal Row / Bike / Ski

*Time Cap: 40 Min

Gymnastics:

Bar Muscle Up

Sunday:

Hero WOD

‘Abbate’

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Run 1 mile,
21 clean and jerks @70.2/47.6kg,
Run 800 meters,
21 clean and jerks @70.2/47.6kg,
Run 1 mile