Programming for Week Commencing 7th December

Monday:

A.

Strength – Snatch Grip Deadlift

5 X 5 @RPE 6
(Set Every 90s)

B.

Metcon

Buy In:
25 X V-Up / Single Leg Alt V-Up

21-15-9
Snatch* 40/30kg

84-60-36
DU / SU*
*(168-120-72)

Buy Out:
25 X V-Up / Single Leg Alt V-Up

Time Cap: 15 Mins

*You must be able to move consistently well, scale sensibly!

(After Buy In 21 Snatch then 84 DU, 15 Snatch etc)

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Tuesday:

A.

Strength & Skill – Bar Muscle Up & Progressions

5 Rounds For Quality:

1-5 X Bar MU / 5-10 X Chest to Bar – Strict Pull Up / 10-20 X Ring Row
14/10 X Cals @RPE 5-6

B.

Metcon

4 Rounds For Time:

12 X DB Burpee @2 X 22.5/15kg
16 X Toes To Bar / Toes to Hip / T2KB
20/14 X Cals @RPE 8-9

Time Cap: 16 Mins

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Wednesday:

A.

Strength – Front Rack Split Squat

3 X 20 @RPE 8 (Each Leg)
Rest 2 Mins Between Sets

B.

Metcon

20 EMOM

1- 16 X Wall Ball @9/6kg
2- 8 X Power Clean @60/40kg
3- ME Cals
4- Rest

———

Thursday:

A.

Strength – Overhead Squat

5 X 3 @RPE 5-7
(Set Every 90s)

*Build the load through the Sets

B.

Metcon

‘Ropey Helen’

3 Rounds For Time:
400m Run
21 X American KB Swing @24/16kg
3 X Rope Climb*

Time Cap: 16 Mins

*Scaling Options: Seated / Plank

———

Friday:

Barbell – Snatch Cycling

Muscle Snatch
10-8-6-4-2

Hang Power Snatch
10-8-6-4-2

Power Snatch
10-8-6-4-2

Build the load as you descend the Reps. Reset the Bar between each Set. The aim is CONSISTENCY throughout.

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Saturday:

Team WOD

6 Rounds For Time In Pairs:

16 X Double KB / DB Thrusters
14 X Chest to Bar Pull-Up
16 X Double KB / DB Snatch
14 X Box Jump @30/24”
20/14 X Cals

Time Cap: 30 Mins

———

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds For Time:

3 X Handstand Push Up
5 X Wall Ball @9/6kg
1 X Power Clean @100/60kg

Time Cap: 35 Mins

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