Holiday Months Challenge
Press In Clean/Sots Press 3 Rep Max
Monday
8-12-16 In 18:00
Plank Kettlebell Drag Throughs (1/2 reps each direction)
Glute Bridges w/ Dodgeball Between Knees
Front Squats (@85%, 75%, 65% 3-Rep Max)
For Time: 800 Meter Run
30 Wallballs
(attempt a height and ball weight to strive for as unbroken as possible!)
Tuesday
3x3 Tall Snatches - increase # but stay light
3x3 Snatch Balances - keep increasing # but stay moderate
3x3 Hang Snatches *Put the bar down between EACH hang snatch.
Increase # every set AS LONG AS YOU'RE STILL DROPPING INTO A FULL SQUAT
TRY TO BEAT LAST WEEK'S WEIGHT!
10:00 Alternating EMOM:
5 Single Arm Dumbbell Snatches/arm
10 Toe Taps with Dumbbell*
*legs against wall for mobility assistance
Wednesday
For 3 Scores - 3 X 2:00 AMRAP+2:00 Rest:
5 Push Press at 85% Shoulder Press Max
10 Air Squats
15 Tucked Hollow Rocks
5 Sets of 1 Clean+3 Squat Pulses+2 Jerks
-start around 50% max clean & increase # each round
TRY TO BEAT LAST WEEK'S WEIGHT!
Thursday *Martial Arts Class at 6:30pm!*
15 Rounds:
1 Rope Climb as efficient as possible
50' Sled Pull
Handstand Walk at YOUR level!
Friday
9-15-21 For Time:
Romanian Deadlifts @55% 1 Rep Max Deadlift
Handstand Pushups-do strict as long as possible before kipping per set
Saturday
9am Workout ONLY Today
EMOM of 4 Reps Each As Long As Possible:
Thrusters (no heavier than 75/55#)
Pullups/Ring Rows
Burpees
10:30am Competitor's Prep - Cancelled For Today
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