Week of 2016.12.26 – 2016.12.31

TUESDAY

4 sets of:
A1. Single arm seated press, 6-8 reps
A2. Side plank 60 seconds per side

Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185 lb. / 125 lb.)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

WEDNESDAY

Every minute on the minute for 10 minutes:
3 hang power snatches (75% of power snatch 1 rep max)

Every minute on the minute for 16 minutes:
Minute 1: Rope climb, 1-3 reps
Minute 2: Farmer's carry, 40 seconds
Minute 3: Double-unders, 40 seconds
Minute 4: Hollow body hold + arch body hold, 20 seconds each

THURSDAY

Every minute on the minute for 12 minutes:
Minute 1: Battle ropes, 20-30 seconds
Minute 2: 5 kettlebell windmills, left side
Minute 3: 5 kettlebell windmills, right side
Minute 4: Strict toes-to-bars or knees-to-elbows, 40 seconds

Functional Range Conditioning

FRIDAY

Back squat, 18-12-8-4

21-15-12-9 reps for time:
Thrusters (95 lb. / 65 lb.)
Burpee box jumps

SATURDAY

In teams of 2 complete as many rounds and reps as possible in 31 minutes of:
31 box jumps (24" / 20")
31 front squats (95 lb. / 65 lb.)
31 burpees
31 push jerks (95 lb. / 65 lb.)
31 push-ups