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R2R Blog

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

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