R2R Programming Overview: Week of 12/18
December 18, 2017
http://https://youtu.be/isT7diG6qQo
Monday
Back Squat (Deload Week (4×3))
Metcon (Time)
3 Rounds for time of:
500m Row or 400m Run
15 Burpees
30 Hang Power Cleans (95/65)
Metcon (No Measure)
Accessory Work:
1. 2×20 Good Mornings
2. 100 Abs of choice
Tuesday
Front Squat (4×2 @ 80%)
Load the bar to 80% of your heaviest front squat from the last three weeks.
Metcon (AMRAP – Reps)
10 Minute Max Reps:
30 Pull Ups
100 DU’s (x2 SU)
20 Chest to Bar
100 DU’s
Max Bar MU with time remaining
Scale 1: Jumping Pull Ups, Pull Ups, C2B
Scale 2: Ring Rows, Jumping Pull Ups, Pull Ups
2k Row (Time)
Max Effort 2k Row
Wednesday
OPEN WORKOUT WEDNESDAY!
2014?!?!
Thursday
0-10min – Heavy C&J
3 Min Rest
12 Min AMRAP
Wallballs
KBS
+Heavy 5 PushPress
Friday
Strength: Backsquat 4×5
Metcon:
Partner – 20 Min AMPAP
Row
Burpees
Power Cleans
Saturday
Heavy Power Cleans
3 – 8 Minute AMRAPS
