Thursday 1/5

Skill: Front Rack Lunge 95-65/45- 15lbs (taken from the rack)

EMOM for 12 min

Min 1: 6 lunges on the right

Min 2: 6 lunges on the left

WOD: AMRAP 10 min

REST DAY

A) Strength: Back Squat; 5 sets of 3 @ 75% of 1rm +10# (same as week 3)

B) Metcon: 3 rounds for time
15 Box jumps (24/20)
15 Overhead Squats (95/65)
15 pull ups

Score: Back Squat wgt/ time

Wednesday 1/4

Skill: Strict Press EMOM

3 reps at 65%-75% of 1 rm

WOD: For time

42-30- 18

Wall Balls

Push ups

Rest 2 min

21-15- 9

DB Thrusters

Burpees

A) Front Squat; 5 sets of 3 @ 75% plus 10# (same as week 3)

B) CF Metcon

C) For time: 750m row (target: sub 3min)

A) Strength: Deadlift; in 20min build up to a heavy set of 3.

B) Wod: Diane

21-15-9 Deadlift (225/155)

HSPU (sub db push press (unbroken set of 21)

Score: DL weight / Diane Time

Tuesday 1/3

Skill: Deadlift – Find Heavy triplet in 20 minutes

WOD:

Diane-ish

21-15- 9

Deadlift 135/95

DB S20 35-40/25- 20

Score: Deadlift wgt/time

A) Snatch: E2mom x 12 min (6rds); 3 reps @ 70 to 75% of 1rm

The focus on these is moving quickly. Turn over fast, and pull yourself under the bar.

B) CF Metcon

A) CF Metcon

B) Take about 10 minutes of practice and record you longest unbroken hs

walk in feet.

Metcon: Teams 2

8 min amrap

15m/12f AB cal

Teammate does max burpees (score burpees) Switch every 15/12 cal

Rest 3 min

8 min amrap

20m/16f row cal