Programming week of 221226
Day 1
Monday 221226
A. E:30 for 3:00
Varying core holds
Rest 3:00 then B
B. 5 sets barbells nte 115/75
1:00 3 G2OH + Max meters
1:00 rest
Rest 4:00 then C
C. 5 sets barbells nte 115/75
1:00 3 squat snatch or 3 squat clean thrusters + max bar facing burpees
1:00 rest
Day 2
Tuesday 221227
A. EMOM 12:00
- :30 DU or attempts
- :30 hollow body rocks
- :30 strict pulling
Rest 3:00 then B
B. AMRAP 15:00 80% effort
14 lateral box step overs nte 24”
7 rope k2e or hkr
7/7 db push press 50/35
Day 3
Wednesday 221228
A. 1 set every 2:00 x 5
:20 assault bike sprints 100% effort
Rest to 15:00 then B
B. 7 sets for time
12 kbs 24/16
12 burpees
:30 rest
Day 4
Thursday 221229
Olympic Lifting 5:30pm
Aerobic Intervals
A. Tabata
:20 on :10 rest x 8 for meters
Rest 2:00 repeat x 3
Each round on a different equipment
Day 5
Friday 221230
A. 1 set every 1:30 x 5
4 front rack lunges from the deck
Load appropriately no failed reps
Rest to 10:00 then B
B. AMRAP 20:00
100 DU/ 200 singles
75 ab-mat sit-ups
60 wall balls
45 pull-ups
30 BJSD nte 24/20
15 squat clean thrusters nte 135/95
Day 6
Saturday 221231
New Year’s Eve
Repeat 211231, 201231
A. Complete workload at 80-90% effort
100 calories
25 BJSD
75 calories
50 ab mat sit-ups
50 calories
75 hrpu
25 calories
100 air squats
