Week of 2018.12.17 Preview
Microcycle Preview
- Monday: rowing time trial
- Tuesday: back squat
- Wednesday: team workout
- Thursday: front squat
- Friday: power snatch
- Saturday: team workout
Saturday 2018.12.15
Conditioning
In teams of 3, complete 3 rounds for time:
- 400m Run together
- 90 Calories
- 30 Synchronized Burpees
- 60 Toes to Bar
Friday 2018.12.14
Strength
Snatch Push Press + Overhead Squat (:03 down, :03 pause)
- 4 x 1+1
Fitness
Behind the Neck Press in 1/4 Squat + Sink as low as positions allow + :05 pause
- 4 sets of 3 press then sink and hold
Conditioning
21-15-9
- Kettlebell Snatch (left arm) (53/35)
- Kettlebell Snatch (right arm)
- Box Jump Over (clear box)
Thursday 2018.12.13
Conditioning
Every 3:00 for 10 rounds:
- 20/15 Calories
- 10 Alternating Renegade Rows
- 10-15 Abmat Sit Ups
Wednesday 2018.12.12
Strength
Every minute on the minute for 10:00:
- Clean from position 2 x 3 reps
Conditioning
Complete as many rounds of 21-15-9 reps as possible in 8:00:
- Goblet Squats (53/35)
- Double Unders
- Calories
You will do 21 goblet squats, 21 double unders, 21 calories, 15 of each, 9 of each, and then if time remains begin the round of 21 again.