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