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
B. DU PRACTICE
5 Min AMRAP
15 Power Snatch 75/45
30 DU
Rest 90 sec x2
Wednesday
A. Kipping Pull up/MU PRACTICE-if you do not have a strict pull up-complete 10 pull up negatives
B1. Box jump from seated positionx1x5
B2. Broad Jumpx3x5
14 min AMRAP
9 Deadlifts@heavyish
18 Box Jumps
200 m Row
Thursday
A1. Front Squatx4x3@80% x4x2@85
A2. Front Rack walking lunge 12 stepsx5
30/20 Cal AB (40/30 Row)
60 Goblet squats
100 FT Bear Crawl/hswalk
Rest=work
x2
Friday
A. 2 Position Hang Power Cleanx1x5@80%
B1. L or Tuck Sitx5-15 secondsx4-focus on position!
B2. Arch Hold with PVCx30 secx4
15 min clock:
100 Push up buy in (if push ups are really hard for you, scale down)
then AMRAP
15 T2B
15 Push Press
Saturday
Teams of 2
30 MIN AMRAP-partners switch exercises
1 Rope Climb
1 Pass of Walking lunges
10 Cals on Rower (Partner must hold a plank)
Up and Back Pass Plate pinch Carry
5 Burpee Pull ups
Sunday
EMOM 12
Minute 1: 15/12 Row Cals
Minute 2: 20/10 AB Cals
Minute 3: 200 M Run
Minute 4: Rest
Rest for 2 minutes
12 minutes
10 Burpees
10 Rocket Jumps
14 DB Snatch
Rest for 2 minutes
EMOM 12
Minute 1: 15/12 Row Cals
Minute 2: 15/10 AB Cals
Minute 3: 200 M Run
Minute 4: Rest
Monday
A. Clean and Jerkx1x2@70% x1x2@75% x1x3@80%
B. Front squatx3x2@70% x3x3@75%
6 minutes on the clock
40 Clean and Jerk 75/55
am rap push ups (if you are REALLY good at push ups, do HSPU)
rest 4 minutes
6 minutes on the clock
30 Thrusters 95/65
amrap push ups
Tuesday
A. Snatch Balancex3x3 x3x2 heavier (nothing over 70% of snatch)
B1. Close Grip BB Rowx10x3 (pause at chest)
B2. Strict Pull up-CTB if possiblex5x3
90 sec. on / 30 sec. off
x12 rounds - alternating between the 2
1= 15 wall ball + 5 pull ups (CTB if possible) + amrap AB cals
2 = 10 OHS + amrap row cals
Wednesday
A1. Legless Rope Climbx1x5
A2. OH Bar Stability Holdx30 sec.x5
A3. 5 DBalls Quick into 1 more DBALL held at chest for 30 sec.x5
15 Rounds
5 T2B (do t2B if you have them!)
5 Burpees
Thursday
A. Deadliftx3x8@75%
B. Inverted Practice on rings
C1. Abmat Sit upsx25-35x3
C2. Tuck or V upsx15x3
C3. Arch Hold with PVCx30 secx3
12 minute amrap
35 double unders (x3 singles)
6 DB dead lifts
5 box jumps 30/24
4 Bar MU (if you do not have bar MU, JUMPING CTB)