Thursday

Warm up
1000 m bike


Stretch
Roll out arch of feet with Lacrosse Ball. Calf Stretch, Couch Stretch,
Banded Hamstring Stretch, Tim Tam Gun on calves and IT Band. Hip
Stretch (pigeon). Ankle stretch on a box. Lat stretch. Forearm stretch.

Workout
Power Snatches
6 reps EMOM x 5 minutes @ (45%) of 1RM
4 reps EMOM x 5 minutes @ (55%) of 1RM
3 reps EMOM x 5 minutes @ (62%) of 1RM
2 reps EMOM x 5 minutes @ (75%) of 1RM

*Do as many of these reps as possible as touch and go reps! No rest
between sets, change weights quick and go for 20 minutes steady!

Wednesday

Warm up
800m Jog
Stretch

Couch Stretch 60 seconds on each leg. Calf Stretch, Banded Hamstring
Stretch off the rig. Spiderman Stretch. Pigeon stretch. Chest Opener.
Banded lat stretch, also foam rolled my upper lat right in my arm pit area.

triceps stretch on the rig. Forearm stretch.

Strength
Split Jerk
3,2,2,2,1,1,1

*Build your way to a heavy set for the day!

Workout
50 Double Unders
5-4-3-2-1 reps:
Strict HSPU
Rest 5 minutes
50’ Lunge 50/35# DB’s
5-4-3-2-1
Strict HSPU

Monday

Warmup

Calf Stretch, Couch Stretch, Banded Hamstring Stretch, Therapy Gun on
calves and IT Band. 2 sets, Hip Stretch (pigeon). 30 sec each side.

Forearm stretch, triceps stretch. Lat Stretch.

Strength
Front Squats
5 x 5 reps @ 65-70%

*Pick a weight we can build on in coming weeks!

Workout
3 Rounds For time
8 Burpee Box Jump Overs 24/20”
16 DB Snatch 50/35#
8 Strict HSPU

*Rest 2 minutes after 3 rounds and repeat for 3 total SETS.

Tuesday

Warm up
5 min on a machine

Couch Stretch 60 seconds on each leg. Calf Stretch, Banded Hamstring
Stretch off the rig. Spiderman Stretch. Pigeon stretch. Chest Opener.
Banded lat stretch, also foam rolled my upper lat right in my arm pit area.
triceps stretch on the rig. Forearm stretch.

Strength
Clean-Build to a single at 90%
Clean Pulls
4 x 3 reps @ 85-90%

Workout
Row
2000m Easy Warm up
10 x 500m w/1 minute rest
1000m Cool Down

Friday (Christmas Eve)

Warm up
5 min bike
Stretch

10 Good mornings, 15 kip swings, Cobra stretch, Banded hamstrings

stretch, calf stretch, Lat Stretch, Couch Stretch

Workout
Bike Erg Workout
2k Easy Warm Up
Workout:
2 x 2k w/2 minute rest
4 x 1k w/1 minute rest
8 x 500m w/0:45 rest
Then,
2k Easy Cool Down

Thursday

Warm up
1000 m bike
Stretch

Roll out arch of feet with Lacrosse Ball. Calf Stretch, Couch Stretch,
Banded Hamstring Stretch, Tim Tam Gun on calves and IT Band. Hip
Stretch (pigeon). Ankle stretch on a box. Lat stretch. Forearm stretch.

Strength
Deficit Deadlifts (Off  x 45’s, blue plates)
10 @ 135 (25%)
10 @ 225 (45%)
10 @ 275 (60%)
Then, with NO deficit
Build up to a single at 90%
Drop and do: 
3 x 2 reps @ 85-87%

Workout
Every 3:00 x 10 rounds
400m Row
10 Burpee To touch 6”

Then,

1k Row Cool Down Easy

Wednesday

Strength
Power Cleans
10 x 1 rep @ 85%

*Last set go for a touch and go max reps set.

Workout
EMOM x 10 minutes
3 Power Clean 80/60kg
10 Toes to Bar

*Same minute! Complete 10 rounds for time if clock catches you.

Tuesday

Strength
Snatch

-Build up to a single @ 90%
-Then 2 x 2 reps @ 82-85%

Metcon
Every 2:00 x 7 rounds

14/12 Calorie Bike Erg
5 Muscle Ups (Scale with pull-ups)

*If clock catches you, complete 7 rounds resting 1 minute after each round!

Monday

Strength
Back Squat
5,5,3,1,1,1,1

*Build your way up to a heavy single for the day!

Workout
10 Rounds
Every 3 min
250m Row

7 Burpee Box Jump overs 24/20

5 Strict HSPU