Monday December 12

10:00 warm up

row/run/bike @easy pace

hip/shoulder mobility

2 rounds of [:20-:30 handstand or tripod hold + 5/side 1-arm kettlebell swings]

+

Every :90 for 4 sets:

1st: 2 touch and go power cleans + 1 split jerk

2nd: :30 handstand push ups, handstand negatives, or wall walks

+

For time:

20 burpees

Then 3 rounds:

20 kettlebell swings

10 pull ups

Then:

20 burpees

+

2 rounds not for time:

:15/side plank

10 hollow to superman rolls

Tuesday December 13

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell squats + :60 double under practice]

+

A1. Back squat, 5-5-5 @20x1, :60 rest

A2. 1-arm kettlebell row (unsupported, no bench), 3x8-10/arm, :60 rest

+

AMRAP in 10:00

15 wall balls or 15 dumbbell thrusters

50 double unders or 100 single unders

200m run or row

+

2 rounds not for time:

:30-:45 sorenson hold

40m tough farmers carry

Wednesday December 14

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell press + 3 dragon flags]

+

A. Dumbbell see-saw bench press, 3x6-8, 2:00 rest

B. Strict pull ups, barbell pull ups, or ring rows, 3x8-10, :90 rest

+

For 7:00

30 shoulder to overhead, 75/115

Then in the remaining time:

3 toes to bar

3 deadlifts, 145/205

6 toes to bar

6 deadlifts

9

9

12

12....

+

Not for time:

Focused mobility of choice

Thursday December 15

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + :10/side passive hang]

+

A. Squat snatch, 10:00 technique work

+

4 sets for reps:

:30 overhead squats

:30 rest

:30 row calories

:30 rest

:30 box jumps

:30 rest

:30 wall walks

+

2 rounds not for time:

10 band pull downs

:30 leg raises

Friday December 16

A Max out Friday

+

For time with a partner, one person working at a time:

30 burpees to a plate

160m heavy farmers carry (4 times down & back)

30 pull ups, barbell pull ups, or ring rows

160m heavy farmers carry

30 sit ups

160m heavy farmers carry

Saturday December 17

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [:60 kipping or muscle up practice + 20m walking lunges]

+

A. Front rack alternating lunges, 3x8-10, 2:00 rest

B. Push press, 3-3-3, 2:00 rest

+

AMRAP in 10:00

5 dumbbell manmakers

10 box jump overs

15 row calories