Monday:
4 Rounds for time:
21 Wall Balls 20/14 to 10′
18 Hang Power Snatch 75/55
15 Bar Facing Burpees
12 Chest to Bar Pull-ups
Additional Work:
Back Squat: 8@70%, 8@75%, 8@78%
Snatch: 3@60%, 3@65%, 3@70%, 3@75%, 2×3@80%
Snatch Pull: 3-3-3-3 @ 95%
Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest 1 minute between sets
Tuesday:
3 Min AMRAP:
Macho Man Complex 135/95
Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerk, all touch and go
Rest 4 Min
3 Min AMRAP:
Macho Man Complex 155/105
Rest 4 Min
3 Min AMRAP:
Macho Man Complex 185/135
Additional Work:
9 Rounds of:
1:40 Row for meters, 0:20 rest
(This is a default workout on rower)
Choose one of the following:
A. 3 sets of 18 unbroken Strict HSPU
B. 4 sets of 15 unbroken Strict HSPU
C. 5 sets of 12 unbroken Strict HSPU
D. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets
Wednesday:
1500m Row
100 DU
50 Burpees
100 DU
1500m Row
Additional Work:
Clean and Jerk 3+1@60%, 3+1@65%, 3+1@70%, 3+1 @ 75%, 2x 3+1 @ 80%
Clean Pull: 3-3-3-3 @ 95%
Front Squat: 5@70%, 5-5-5@75%
Thursday:
5 Rounds:
7 Deadlifts (275/185#)
25 Air Squats
7 Strict Handstand Push-ups
Friday:
15 Min AMRAP:
12 Box Jumps 30/24
9 Power Snatch 135/95
6 Bar Muscle Ups
Additional Work:
Snatch: 3@65%, 3@70%, 3@75%, 2@80%, 1@85%, 1@90%, 3×1@80%
Clean and Jerk: 2+1@65%, 2+1@70%, 2+1@75%, 2@80%, 1@85%, 1@90%, 3×1@80%
Back Squat: 8×3 @ 83%
10-8-6-4-2 D-Ball Shoulders (150/100#)
50′ Handstand Walk
20-16-12-8-4 Pistols
50′ Handstand Walk
Saturday:
Christmas Crippler
For Time
30 Front Squats (135/95)
30 Shoulder To Overhead (135/95)
30 Clean (135/95)
EMOM: 5 Pull Ups
