December 2 - 9

Monday 3.12.18


Split Jerk
Advanced: Establish a 1RM

Beginners: 5x3 (3-3-3-3-3)

Rest ~2-3min b/w sets


WOD

200m run
1 rep Bear Complex
200m run
2 reps Bear Complex
200m run
3 reps Bear Complex
200m run
4 reps Bear Complex
etc.
AMRAP in 11min


Prescribed weight is 52.5/35kg or about 50-60% of the heaviest Split Jerk!
The goal is to reach The Real Bear - 7 reps.


Tuesday 4.12.18


Filthy Fifty
50 Box Jumps 24/20"
50 Jumping Pull-ups
50 KB Swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 20/15kg
50 Back Extensions
50 WB shots 9/6kg
50 Burpees
50 DU

Time cap: 30min


Wednesday 5.12.18


Speed Deadlift
10x2 @ 60-70% of 1RM


WOD
Find a spare time
E4MOM for 20min (x5)
X cal row
X Push-ups
X Alt. DB Snatches 22.5/15kg


Active Recovery: X = 16/13
"I am fine, mate": X = 25/20


Thursday 6.12.18
Ring Muscle-up practice


WOD
3G Quality Request
5 Muscle-ups*
20 Alt. Pistol Squats
20 Ab mat Sit-ups
5 RFT
Time cap: 15min


* Ring or Bar MU
Scaling options:
- Bar MU with a light band
- Bar MU from a box
- Low Ring MU Transitions
- 5 Dips + 5 Ring Rows


Friday 7.12.18


Clean & Jerk
Every 90s for 6min (x4)
2 reps of Power Clean + Push Jerk at 65-75%
Rest 2min (adjust weight)
Every 45s for 6min (x8)
1 rep of Power Clean + Push Jerk at 75-85%


WOD
2:30 ON 1:30 OFF


Station 1
400/300m Run
in the remaining time:
MAX reps G2OH 40/25kg


Station 2
400/300m Run
in the remaining time:
MAX reps Thrusters 40/25kg

2 rounds (1-2-1-2)! (16min)


Saturday 8.12.18


In teams of two, partition as desired:
1000m row OR 800m run
75 Rainbow WB Shots 9/6kg
50 Power Snatches 45/30kg
25 Burpees over the bar
3RFT
Time cap: 39min