Sunday Rundown | Dec. 4 - Dec. 10

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December 10, 2023
Sunday Rundown | Dec. 4 - Dec. 10

MONTHLY FOCUS

SPORT RETESTS

OPEN 12.5

AMRAP 7:

3-6-9-12… etc.

Thrusters (65/100 lb)

Chest-to-bar pull-ups

SKILL WORK

Post-workout:
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.

231205

HEAVY DAY

For load:

3-3-3-3-3-3-3:

Overhead squat

SKILL WORK

Post-workout:
3 sets for load:
10 snatch-grip bent over rows

231206

For time:50-40-30-20-10:

Burpees–

Run 400 meters after each set of burpees.

231207

For time:

30 KB step-ups (53/70 lb) (20 in)

30 toes-to-bars

22/30-calorie row

30 strict handstand push-ups

22/30-calorie row

30 toes-to-bars

30 KB step-ups

– Hold the KB on the shoulder.

231208

For time:

2 power cleans (105/155 lb)

50 double-unders

4 power cleans

50 double-unders

6 power cleans

50 double-unders

8 power cleans

50 double-unders

10 power cleans

SKILL WORK

Pre-workout
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.

231209

5 rounds for reps:

1:00 bike for calories

– Rest :30.1:00

double-DB push presses (35/50 lb)

– Rest :30.

SKILL WORK

Post-workout:
3 sets for reps:
5-15 GHD hip extensions
– Rest 1:00-2:00 between sets.

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