11 December 2015 11 December 2015
Friday 11 December 2015 '11 December 2015'

12096350_1173381869355857_7259276461798124238_n1. Warm-up level 2
a. banded Reverse hyper 3×12
b. 3 rounds
20 Calorie row
10 OHS

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Met-Con
EMOM until failure
Even: 5 Squat cleans 135/95lbs*
Odd: 15 Box jumps
*Increase weight by 10/5lbs each round

4.
2 Rounds
Maintain 1:38-1:42/1:54-1:58 for as long as possible
Rest 2 minutes between attempts

Extra, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip
Rest 3 minutes
12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip
Rest 3 minutes
12-9-6
DB Squat snatch 70/50lbs
HSPU
Ring dip
5b. Accessory
Every 3 minutes for 12 minutes (4 Rounds)
200m Lightweight sled pull

1. Warm-up level 1
a. banded Reverse hyper 3×12
b. 3 rounds
20 Calorie row
10 OHS

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Met-Con
EMOM until failure
Even: 5 Squat cleans 95/65lbs*
Odd: 15 Box jumps
*Increase weight by 10/5lbs each round
1. Warm-up Base
3 rounds
20 Calorie row
10 OHS

2. Strength
Find your new 5RM back squat
The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

3. Met-Con
EMOM until failure
Even: 5 Squat cleans 75/55lbs*
Odd: 15 Box step ups
*Increase weight by 10/5lbs each round

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