Week of 2017.12.11 – 2017.12.16

MONDAY

5 sets of:
A1. Back squat, 5 reps at 75% of 1-rep max
A2. Dumbbell good morning, 10 reps

4 rounds for time of:
20 kettlebell swings
15 box jump-overs (30" / 24")

TUESDAY

As many rounds and reps as possible in 16 minutes of:
24 alternating dumbbell snatches (50 lb / 35 lb)
24 toes-to-bars
24 burpees

6 minutes of:
Flutter kick, 20 seconds
Rest, 10 seconds
Arch body hold, 20 seconds
Rest, 10 seconds

WEDNESDAY

Build to a heavy complex of 1 clean deadlift + 1 power clean + 1 hang power clean
Perform a minimum of 10 full complexes

10-9-8-7-6-5-4-3-2-1 reps for time:
Dumbbell power clean
Elevated ring row

THURSDAY

Strict press:
2 x 10 reps at 65% of 1-rep max
2 x 5 reps at 80% of 1-rep max

3 rounds each for time of:
500-meter row
30 wall ball shots (20 lb / 14 lb)
Rest 3 minutes between rounds; your score is your slowest round

FRIDAY

Deadlift, 6 x 3 reps at 70-80% of 1-rep max

As many rounds and reps as possible in 8 minutes of:
10 pull-ups
15 hand-release push-ups
30 double-unders

Ring plank, 2 x maximum hold up to 90 seconds

SATURDAY

In teams of 3, complete for time:

120-calorie row
Rest
Hollow body hold

120 barbell push presses (65 lb / 45 lb)
Rest
Seated med ball overhead hold

120 step-ups
Rest
Wall sit

120 burpees
Rest
Kettlebell front-rack hold

While one teammate works on main movement, another teammate rests and the remaining teammate performs secondary movement listed in each grouping.

Teammates rotate between main movement, rest, and secondary movement as needed until all reps required of main movement have been completed.