WORKOUTS 12/9-12/14

MONDAY

Gymnastics

5 Strict Pull ups + 5 Strict Ring Dips

EMOM 10

Metcon

Score Time

100 Wallballs 20/14

*Every time you break perform 100M Run

TC 12

TUESDAY

Weightlifting

3-5-7 press, push,jerk

5 Sets

3 shoulder press

5 push press

7 push jerk

65-75% of 1RM Press

Rest 3-4 Mins

WEDNESDAY

Metcon

Score Rounds and Reps

AMRAP 24

3 Power clean and jerk 185/125

6 Ring dip

18 Sit ups

200M Run

THURSDAY

Weightlifting

Split Jerk

10 Sets

1 Split jerk

Start at 50%

Add each set

Working on footwork and landing with bent knees

Metcon

Score Checkmark

AMRAP 14

1 Min Row (Fast pace)

150′ Farmer carry (HEAVY)

1 Min Row (Recovery pace)

150′ Farmer carry

FRIDAY

Gymnastics

Rope Climb + Bar Muscle up

EMOM 8

1 Rope climb

1 Bar muscle up

Metcon

Score Time

5 Rounds

5 Bar muscle ups

12 Weighted box step over 24/20 1×50/35

1 Legless rope climb

9 Handstand push up

TC 15

SATURDAY

Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for

TEAM WOD 9:15am

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