Phoenix Week

Enjoy this week!

Saturday 12/21

12 Days 2019

1 Bear Complex (115/75)
2 Muscle-ups
3 Sandbag (150/100)
4 OHS (115/75)
5 Burpees
6 Lunges (115/75) (3/3)
7 Pull-ups
8 Devils Press (35s/20s)
9 TTB
10 GI Janes
11 Hang Squat Cleans (115/75)
12(00)m Run (btm of Blvd) (OR row/bike)

Workout goes just like the song.

Do 1 Bear Complex. 2 Muscle-ups, 1 bear complex. 3,2,1 ....
You are done when you go 12,11,10...1.

12/16-12/20

1) Every 90s x 10
Snatch + Hang Snatch (drop) Snatch + Hang Snatch

2) Every 1:15 x 12
Power Clean + Front Squat + Jerk

3) Snatch DL 6 x 4 @ 120%

4) Clean Hi Pulls 8 x 2 @ 100%

5) Front Squat 10 x 2 Heavy

6) 10 rounds
1 minute to complete
15/10 Cal Bike + 4 Muscle-ups
1 min rest

7) 8 rounds
4 Sandbag Cleans (150/100)
20 GHDSU
12 Burpee Box Jump Overs (24/20)
rest 1 minute

8) 50 rounds
2 Strict C2B
2 Strict HSPU
1 Clean (75%)

Saturday 12/14

1) "JT" ish Not for time
21-15-9
Strict HSPU
Strict Ring Dips
Bench Press (body weight)

2) With a partner:
100 Squat Cleans
Start at 115/75
every 10 reps add 15/10lbs

3) 16 Min AMRAP
24GHDSU
8 DB Burpee Box Step-Overs (35s/20s)
2 Rope Climbs

12/9-12/13

1) TnG Clean and Jerk doubles x 6-8

2) 2 Power Snatch + 2 OHS x 6-8

3) 2 Hang Power Cleans + 3 Jerks x 6-8

4) Deadlift 2 x 5, 2 x 4, 2 x 3, 4 x 2

5) Back Squat 10 x 2 heavy

6) 16 min EMOM:

even: 20/14 Cal bike

Odd: 1 pegboard or 1 legless + 1 RC

7) 6 Rounds 

2:30 minute window

18/15 Cal Row

15 Burpees over rower

-Max rep snatches remaining time

Round 1: 80%, Round 2: 75%, Round 3: 70%, Round 4: 65%, Round 5: 60%, Round 6: 55%

1:30 rest between rounds 

8) 5 Rounds:

2 minutes for:

20 GHDSU

-Directly into 10-15 TTB unbroken 

1 minute for max rep sandbag over the shoulder (150/100)

1 minute rest 

12/2-12/6

1) TnG Snatch doubles x 6-8

2) 2 Cleans + 1 Jerk x 6-8

3) Power Clean + 3 Jerks x 6-8

4) Snatch DL 5 x 4

Clean DL 5 x 4

Deadlift 5 x 4

5) OHS 10 x 3 Heavy

6) Strict Cindy with a Vest 

7) 5 Rounds 

12/7 Cal Bike

10 DB Clean and Jerks (50s/35s)

15/12 Cal Row

rest 1:30 minute between efforts 

8) 5 Rounds 

20 GHDSU

5 Sandbag over the shoulder (150/100)

160ft farmers carry (80s/55s)