Programming December 10th - 16th

Monday
12 Minute AMRAP
2 Push Press s(115/75) f(75/55)
2 burpees over bar
15/12 cal row

Rest 5 minutes

12 Minute AMRAP
2 Push Jerk s(165/115) f(95/65)
2 burpees over bar
15/12 cal bike

** burpee over bar and push press/push jerk increase by 2 reps each round**

Tuesday
Power Snatch
EMOM 12  for 1 rep— building

AMRAP 10 
Open Workout 14.1
30 double unders f(15)
15 Power snatches s(75/55) f(65/45)

Wednesday
Tabata
Assault Bike Cals
Rest 1 min
Burpee to Plate
Rest 1 min
Abmat situps
Rest 1 min
Jump Lunges
Rest 1 min
Row cals
Rest 1 min

Thursday
Front Squat
Work up to a heavy 10 rep

For time:
1000m row
50 Dumbell Thrusters s(50/35) f(35/20)

Friday
3 min AMRAP
15 GHD Situps f(anchored situps)
12 Deadlifts s(155/115) f(115/75)
9 hang power clean
6 shoulder to OH
Max cal row in time remaining…

Rest 3 minutes
x 5 sets

Saturday
Teams of 3
For time:
10k row
***switch every 250m***

Sunday
Get outside and be rad!

Accessory

Gymnastics
30 seconds per side low ring side plank
10-15 Ring Rows with pause at top
15 Straight Leg Plate Situps

Strength
4 sets not for time
8 per leg alternating double KB Front Rack step up
10 per side Pallof Squats
10 Dumbell Bench Press

Aerobic
Death By Assault Bike Cals 
Minute 1: 2 Cals
Minute 2: 4 Cals
Minute 3: 6 Cals
Etc adding 2 cals to your total every minute

Once you reach a minute that you cannot get the required calories done, you will rest a minute and start over back at 2 Calories. Continue until you fail the 2nd time. 

***Score is last set you COMPLETED on the first round, and last set you completed on the second round.***


Videos:
Pallof Squat: https://youtu.be/zT7_mmntSAQ 

Straight Leg Plate Situp- https://youtu.be/pKYpcpFkUC0 

Low ring side plank- https://youtu.be/PQ3Vz8fp73k