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Week of December 14th

Updated: Dec 17, 2020

(parentheses at home)


A. Hang Snatchx3x5@70% (DB or Barbell RDLx10x4)

B1. Front Squatx5x5@70% (Tempo goblet squat)

B2. Tucked Scap Pull upx3-5x5, pull to highest position possible (one arm DB Row if no pull up possiblex 8/armx5)


6 rounds

3 Hang Power Cleans@185/125* (at home, 10 reps of lighter weight)

3 Front Squats-same weight (10 light goblet squats)

10/7 AB Cals (time domain less than 1 minute)

*go heavier but unbroken through both barbell movements


A1. Power Jerk+ Jerk (2+1)x5@65-70% ( Strict Pressx5x5)

A2. HSPU negative-10 sec.x2x5 (push up negatives)

B1. Single leg V-ups x 15/leg alternatingx3

B2. Opposing limb arch raises x 15/sidex3

B3. Tuck or L Sitx10 sec.x3

B4. Side Plank bendsx10/sidex3


70/55 Cal Row BUY IN THEN

3 rounds

20 T2B/HKR (Tuck ups or 35 abmat sit ups)

40 KBS


A. Box jumps for height-3 reps, 5 sets (if nervous, broad jumps for distance)

*During this, everyone gets 3 sets of 10 Hip Extensions into :20 Sorenson Hold (10 Arch Ups into Arch Hold)


25 min AMRAP

15 Box Jump Overs (step ups or overs)

200 M run (1 minute time domain)

30 Wall Ball (light db thrusters)

30 Box Jump Overs

400 M Run (2 min time domain)

40 Wall Ball

45 Box Jump Overs

800 M Run (4 minute time domain)

50 Wall Ball

*if you make it through 50 Wall Ball, go back DOWN the progression

800 M Run

45 Box Jump Overs



A. Back Squatx5x5@70%

B. Push Pressx5x5@70%


90 Sec DU (plate taps)

90 Sec Bar Facing Burpees (regular burpees)

90 Sec Thrusters@empty bar

90 sec Rest



A. Power Cleanx3x5@70% (Deadliftx10x5@65%)


7 Deadlifts@heavy

200 M Ski (1 minute time domain)

10 Pull Ups

Rest 45 sec.



Teams of 2-each set is a 5 min AMRAP splitting reps


20 T2B

20 HPC


30/20 AB Cals

100 FT OH Walking Lunge


20 T2B

100 FT OH Walking Lunge


20 HPC

30/20 AB Cals


20 HPC

100 FT OH Walking Lunge


30/20 AB Cals

20 T2B


Row 200M FAST

Row 200M Easy

Rest 15 seconds