Monday
Week 12 Front Squat TEST DAY!
20 Minutes to PR!
5@50% - 4@60% - 3@70% - 2@80%
1@86% - 1@91% - 1@96% - 1@101%
MetCon
Dumbbell Fran
21-15-9
Thrusters 50/35 lbs
Pullups
9 Minute Cap
Tuesday
Every 2:00 for 30:00 (5 rounds)
Alternate Between
A) Row 30/24 Calories
B) 75' Handstand Walk
C) 20/16 Cal Air Bike
Scaled
A) Row 1:40
B) 8 Wall Walks or HSW Practice
C) Bike 1:40
Wednesday
Lift Heavy - 18 Minutes
Build to Squat Clean Heavy Single
Suggested building scheme
Power Clean + Hang Squat Clean
3@50% - 3@60% - 2@70%
Squat Clean Singles at
76-81-86-91-96-101%
Breathe Hard
2:00 on, 1:00 off for 12:00 (4 rounds)
5 Hang Squat Snatch 135/95 lbs
15 Toes to Bar
AMRAP Burpees over Bar
Score is total burpees
Thursday
Functional Bodybuilding
Lift Heavy - 12 Minutes to Find Heavy 2 Rep Pause Bench Press
Partner Pump
7 Deadly Sins Relay
14 Minute AMRAP
7 Strict Pullups / Ring Rows
9/7 Cal Assault Bike
11 Strict Ring Dips
Athlete A does 1 full round while B Rests
Athlete B does 1 full round while A rests
Repeat
Buyout
3 Minute AMRAP
Runningman Situps
Breathe Hard
Every 4:00 for 36:00 Alternate Between
A) Row 60/50 Calories
B) Bike 40/32 Calories
C) Run to 6th Floor + 100 Dubz
Score is total calories + Dubz
Friday
Lift Heavy - 17 Minutes
Build to Sumo Deadlift Heavy Single
Breathe Hard
AMRAP 13
20 American Swings 24/16kg
10 Strict HSPU
10 123 Up Downs
Saturday
Teams of 2
100 Double DB Box Step Ups 50/35 lbs
200 Double Unders
100 Strict Ring Dips / HR Push-ups
200 Double Unders
100 Burpee Box Jump Overs 24/20"
200 Double Unders
AMRAP Row until 32:00
Sunday
EMOM 32
M1) Bike Calories
M2) Burpee Plate Hops
M3) Row Calories
M4) Hollow Rocks
Work :40 each minute
Score is total calories + burpees (no hollow rock count)