December 1-December 23

Updated: Dec 21, 2021

Wednesday

A1. Back Squatx4x5@85%

A2. Weighted pull upx3x5


5 rounds

15 box jump overs

8 pull ups

16 DB Lunges


Thursday

A. Front Squatx5x2@80% x4x3@85%

B1. Double KB front rack lungex6/legx3

B2. Box jump for heightx3x3 controlled, dont fall!!


3 min amrap

3 Devil Press

6 push ups

9 air squats

Rest 1 minx5


Friday

A. Deadliftx3x4@85%

B. Benchx8x3+CG Benchx5x3...feel (if you have a shoulder issue, landmine pressx5/sidex4)

EMOM 28

Minute 1=:30 sec-1:00 of KBS

Minute 2=:30 sec-1:00 of Box Jump Overs

Minute 3=:30 sec-1:00 of Sled Push

Minute 4=Rest

So set one is :30, then :35, :40,:45,:50,:55, final minute 1:00



Saturday

1000m Run

100 T2B

80 Wall Ball

60 Power Cleans@135/95

40 Pull Ups

200M Farmers Carry


Sunday

70-60-50-40-30-20-10

Bike Cals

Row Cals

If you have demons, add ski cals


Monday

A. TNG Power Clean 2 reps@75% every 30 secondsx6 sets

B1. Good Morningx8x3@30% of BS

B2. Single Leg RDLx8/sidex3

B3. Arch Hold with PVCx30 Secx3

1000 M row

35 KBS-heavier than normal

20 C&J-heavier singles!


Tuesday

A1. Back Squat x5@75%,x5x3@80%,x3@83%,x5@80%

A2. Strict Tempo Pull upx1x6

7 min AMRAP

15/10 Cal AB

15 T2B

Rest 3 min

7 Min AMRAP

50 DU

15 Pull Ups

Rest 3 Min

7 min AMRAP

400 M Run

2 Rope Climbs- 1 Legless if possible

Wednesday

A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2

With a partner:

4 minutes on clock-alternating 150 M Row Sprints/partner holds a DBALL at chest (or KB Rack)

Rest 4 minutes

4 minutes on clock-alternating 150 M Row Sprints/partner hangs from bar

Rest 4 minutes

4 minutes on clock-alternating 150 M Row Sprints/Partner holds Handstand

Thursday

A. Snatch Balance+2 OHSx8-off feel (Deadliftx5x5@65%)

B. 8 HSPU Negatives-EMOM (if you don't have push ups....push up negatives)

80 Burpees

60 ALT DB Snatch

40 Box Jump Overs

20 Squat Snatch

Friday

A. Front Squat x5@75%,x4x2@80%,x3x2@85%

B. Tabata bottom to bottom squats

+

15 min amrap

80 ft Farmers Carry

10 Hang Power Cleans

80 ft db lunge

Each round, men decrease weight by 20/women by 10...increase reps by 5

suggested weights: 135,115,95,75,55/85,75,65,55,45

Saturday

Teams of 2

2K Row

INTO

7 rounds

7 Deadlifts

7 Ring Dips

INTO

100 AB Cals

INTO

7 Rounds

7 STO

7 Pull ups


Sunday

With a partner-switch complete rounds

Row 500M , Run 400 or Bike 30/20 Cals

15 burpees

15 KBS

x6 EACH-12 total rounds

AFTER ROUND 6, REST 3 minutes


Monday

A1. Back squatx5x2@80% x4x3@85%

A2. Rope Climb-legless if possiblex2x5

3 rounds

10 Bar-Facing Burpees

15 Thrusters (95/65 lbs)

20 Pull-Ups

Tuesday

A1. Power Snatchx3x4@80%

A2. Scap Y,T,W with #2.5 or #5 plates x10 each wayx4

A3. Wall Handstand holdx30 secondsx4-stomach to wall&back to wall-practice both