December 2019

Back Squat Program

December 23, 2019

3 Rounds for Time

December 18, 2019

Power Clean + Push Press build up to heavy 10 from 12/3 3 Rounds for Time12 Power Cleans (85% of 10)12 Chest to Bar Pull-ups12 Push Press 12 Toes to BAr

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Monday Back Squat Program

December 16, 2019

Back Squat or Yoke build up to 105% of heavy 5 from 11/25 THEN 2×2 On the 1:30 (% of 5 from 11/25)81/6, 86/4, 91/286/6, 91/4, 96/291/6, 96/4, 101/2 Tempo Overhead Squats 5 sets of 2 – 7 second decent – 7 second hold at bottom – explosive concentric 2 Rounds for Time 30 KB […]

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Back Squat Program

December 9, 2019

Back Squat or Yoke build up to heavy 5 from 11/25 THEN 2×2 On the 1:30 (% of 5 from 11/25)78/6, 83/4, 88/283/6, 88/4, 93/288/6, 93/4, 98/2 Tempo Overhead Squats 7 sets of 1 – 7 second decent – 7 second hold at bottom – explosive concentric

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20 Minute AMRAP

December 6, 2019

200m Run 100 m Farmer’s Carry 5 Burpee Box Jumps

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Tuesday December 3, 2019

December 3, 2019

Strength Training Snatch Progression: 8×3 Band Face Pull: 8×6 Conditioning TBD

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21-15-9

December 3, 2019

Push Pressbuild up to heavy 10 21-15-9 Push Press (85% of 10)Lateral Over the Bar Burpees

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Squats and WOD

December 2, 2019

Yoke Bar or Back Squat build up to heavy 5 from 11/25 then 2×2 On the 1:30 75/6, 80/4, 85/2, 80/6, 85/4, 90/2, 85/6, 90/4, 95/2 4 Minute Block2 Rounds 10 Wall Ball 20 Alternating DB Snatch30 Toes to Bar 12 Minute Time 40 Wall Balls 30 Alternating DB Snatch 20 Toes to Bar

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