Box Squat (Week 1)

– work up to a heavy triple

– 5×3 @ 80% of today’s heavy

then…

9 Minute AMRAP:

– 4 V-ups

– 8 HR push-ups

– 12 KB Swings (53/35)

TnG power clean; 5, 5, 5, 5, 5; rest 2 min

then…

For time:

A. Split jerk; quickly build to a tough single (not a 1RM)

B. Drop to 80% of A and perform 6 sets of 2; rest as needed bw sets

then…

For time:

– 25 Wallballs (20/15)

– 50 Double-unders

– 20 Wallballs

– 40 Double- unders

– 15 Wallballs

– 30 Double-unders

– 10 Wallballs

– 20 Double-unders

Strength:

3×16 front rack weighted barbell step-ups; as heavy as possible (20/16)

– rest as needed

For time:

Run 800m

3 rounds of:

– 20 HR Push-Ups
– 20 Jumping Squats (45/35)
– 20 KBS 24/16kg

Run 800m

Then…

Coach’s choice of core work

Dynamic warm-up:

– Shoulder warm-up

– Run 400m, 30 abmat sit-ups, 20 scapular push-ups, 10 pull-ups

then…

On the minute for 10 min:

Odd- 5 TnG power snatch – light/moderate load

Even- 20 double unders

1 Burpee
2 Handstand Pushups
3 Sumo Deadlift High-Pulls (95/65)
4 Box Jumps (24/18)
5 Thrusters (95/65)
6 KB Swings (70/55)
7 Pushups
8 Pullups
9 Clean and Jerks (95/65)
10 Walking Lunges
11 Wall-balls (20/14)
12 Power Snatches (95/65)

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 SDLHPs 2 handstand pushups 1 burpee, etc…..

Deadlift

5×3 @ 75-80% 1 RM with tempo of 31X1

then…

For time:

– 15 Strict Pull-ups
– 7 Push Press (155/105)
– 12 Strict Pull-ups
– 5 Push Press (155/105)
– 9 Strict Pull-ups
– 3 Push Press (155/105)
-then-
100 Double-Unders

Every 30 seconds for 5 minutes (11 total reps):

1 Power Snatch @ 70% (of max Snatch any style)

then…

3 rounds for time:

– 800 m run

– 10 power cleans (155/105)