Monday

Back Squat (see training cycle below)

For Time:
100 Thrusters 135/85#

Tuesday

Bench Press (see training cycle below)

For Time:
100 Burpee Pull Ups
OR 
100 Burpee Box Jumps 24/20"

*If you can't do a pull up do the box jump version
*Pull Up Bar must be just out of reach
*May jump in to pull up
 

Wednesday 

8 am ONLY

Thursday
10 am ONLY

Friday 

3" Defict Deadlift 1RM

5 Rounds For Time:
50 Wall Ball
25 Pull Ups

Strength Percentages for the week:

After a progressive warm up complete

5 x 75%

3 x 85%

Rep Test x 95%

*using 95% of your 1RM as the training max

Monday

Back Squat (see training cycle below)

Five rounds for time of:
15 Hang Squat Clean 135/85#
30 Push-ups

Tuesday

Bench Press (see training cycle below)

"Tabata Something Else"
8 Rounds each for total score:
Pull Ups
Push Ups
Sit Ups
Squats

*May do in any order
*Must stay in each station for all 8 rounds
*1 minute break transitioning to next station

Wednesday 

8 am ONLY

Thursday
Merry Christmas!!!!

Friday 

5 pm & 6 pm ONLY

Conventional Deadlift 3RM

*No touch and go reps

*No dropping the bar

*Must reset on each rep

15 Minute AMRAP:

15 Double Unders

15 Sit Ups

15 Supermans
 

Strength Percentages for the week:

After a progressive warm up complete

3 x 70%

3 x 80%

Rep Test x 90%

*using 95% of your 1RM as the training max

Monday

Back Squat (see training cycle below)

2 Rounds for time:
10-Front Squats 185/125#
10-Burpee Pull Ups

Tuesday

Shoulder to Overhead (see training cycle below)

20 Minute AMRAP:

10-Squat Cleans 95/65#
10-Ring Dips

Wednesday

Bench Press (see training cycle below)

"Jenny"
20 Minute AMRAP:
20-OHS 45#
20-Back Squat 45#
400 Meter Run OR 50-Double Unders 

Thursday

For Time:

75-American KBS 53/35#
200-Double Unders
75-American KBS 53/35#

Friday

Deadlift + Chains 1RM

CrossFit Open WOD 12.1
7 Minute AMRAP:
Burpees
*Burpees to 6" target above reach

Strength Percentages for the week:

After a progressive warm up complete

5 x 75%

3 x 85%

Rep Test x 95%

AMRAP x 75%

*using 92% of your 1RM as the training max