Workouts for the Week December 11th-16th

Monday, December 11th

Strength

1 Hang Squat Snatch + 1 Overhead Squat

*Heavy as possible with perfect technique

 

Workout

As Many Rounds as Possible in 12 Minutes

10 Burpees

25 Double Unders (30 singles)

 

Tuesday, December 12th

Strength

1 Squat Clean + 1 Hang Squat Clean + 1 Jerk

 

Workout

As Many Rounds as Possible in 12 Minutes

3 Deadlifts (275/185)

6 Box Jumps (30/24)

9 Handstand Pushups (1:1 Pushups)

 

Wednesday, December 13th

Conditioning

Every 2 Minutes for 12 Minutes

7 Man Makers (35/20)

 

Workout

Ladder with a Partner

3-6-9-12-15-etc

Chest to Bar Pullups

Dumbbell Thrusters (50/35)

 

Thursday, December 14th

For Time

30 Calorie Row

12 Overhead Squats (135/95)

20 Calorie Row

9 Overhead Squats (155/105)

10 Calorie Row

6 Overhead Squats (185/125)

 

Friday, December 15th

Workout

18-15-12-9

Shoulder to Overhead (115/75)

Knee to Elbow (knee tucks)

-then-

1000m Row

-then-

18-15-12-9

Barbell Burpees

KB Snatch (1.5/1)

 

Saturday, December 16th

With a Partner

75 Calorie Row

75 Clean and Jerks (95/65)

50 Calorie Row

50 Clean and Jerks (95/65)

25 Calorie Row

25 Clean and Jerks (95/65)