Tuesday 12/11
A.
Skill Work: Handstands
B.
AMRAP 8
12 Thrusters (95/65)
200m Row
Masters
A.
Same
B.
AMRAP 8
12 Thrusters (65/45)
200m Row
Monday 12/10
Programming December 10 – December 14
A.
Push Press
6×3
80% of your 1RM
B.
AMRAP 12
20 Push Press (135/95)
12 Pull-ups
8 Burpees
30 sec Plank Hold
Masters
A.
Same
B.
AMRAP 12
20 Push Press (95/65)
12 Pull-ups
8 Burpees
30 sec Plank Hold
Friday 12/7
A.
C&J
5×3 Building to a Heavy Set
B.
3RFT
20 Front Squats (95/65)
20 Push Press (95/65)
20 Cal Row
Masters
A.
Same
B.
3RFT
15 Front Squats (65/45)
15 Push Press (65/45)
15 Cal Row
Thursday 12/6
A.
OHS
Find your 1RM in 15 min
B.
FOR TIME
800m Run
Then
4 RFT
8 OHS (95/65)
4 Turkish Getups (53/35)
Then
800m Run
Masters
A.
Same
B.
FOR TIME
600m Run
Then
4 RFT
8 OHS (65/45)
4 Turkish Getups (35/26)
Then
600m Run