Monday December 5

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10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10-15 light kettlebell swings + :20-:30 passive hang]

+

Every :90 for 4 sets:

1st: 1-2 power clean and split jerks w/NO press out

2nd: :30 rope climbs, strict pull ups, barbell pull ups, or ring rows

+

AMRAP in 9:00

15 kettlebell swings

12 sit ups

9 power cleans, do not exceed 95/135

7 burpees over the bar

+

2 rounds not for time:

20m/side 1-arm dumbbell overhead carry

:45 front leaning rest

Tuesday December 6

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + :30 handstand hold or nose to wall hold]

+

A1. Back squat, 6-6-6 @20x1, :60 rest

A2. Bent over dumbbell rows w/both hands, 3x5-6, :60 rest

+

3 sets:

AMRAP in 3:00

12 goblet squats

10 toes to bar

50 double unders or 100 single unders

:60 rest

Pick up where you left off in previous set

Score is total overall rounds

+

2 rounds not for time:

10 moderate band pull aparts

10 moderate band good mornings

Wednesday December 7

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5/side 1-arm dumbbell press + 3 dragon flags]

+

A. Dumbbell see-saw bench press (non-working arm stays at lockout) 3x8-10, 2:00 rest

+

For 16:00

1st: 7 tough thrusters, do not exceed 95/135

2nd: :30 tough upper pull (rope climbs, muscle ups, CTB pull ups, pull ups, etc)

3rd: 10 box jump overs

4th: 8/10 row calories

+

2 rounds not for time:

40m plate pinch carry

:30 hollow rocks

Thursday December 8

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 wall balls + 20m bear crawl]

+

A. Overhead squat, 2-2-1-1 @20x1 tempo, 2:00 rest

B. Ring dips (use assistance if needed), 3x max in :30, :90 rest

+

For time:

21-15-9

Overhead squats, 65/95

Hand-release push ups

40 double unders or 80 singles after each set

+

Not for time:

Focused mobility of choice

Friday December 9

A. Max out Friday

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AMRAP in 10:00 with a partner, partners alternate movements:

10 alternating dumbbell snatches

15 wall balls, 14 to 9’/20 to 10’

20 row calories

Saturday December 10

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [:60 kipping or muscle up practice + 10 light dumbbell lunges]

+

A. Front rack alternating lunges, 3x 10-12, 2:30 rest, accumulate 1-3 muscle ups or wall walks

during this time

B. Push press, 4-4-4, 2:00 rest

+

12:00 clock, begin a set every 3:00

15 burpees w/2-hand touch to 6” target

15 weighted sit ups

+

Bis, tris, and abs of choice