Tuesday Dec 8th

Session 1

Warm up - couch stretch, twisted cross stretch, pigeon stretch, 1k Bike erg, 2 rounds of: 15 shoulder rolls + 15 Hollow rocks + spiderman stretch, then 1k Bike erg, warm up HSW, get a few GHD’s, then roll into workout…

For time:

4000m Bike

Then,

4 Rounds:

30 GHD Sit Ups

100’ Handstand Walk

Then,

4000m Bike

Session 2

Warm up - couch stretch, worlds greatest stretch (3 reps each side), 2 rounds of: 10 air squats + 5 slow high hang muscle cleans (Just the pull) + front rack stretch + 5 Front Squats (w/barbell) + ankle/calf stair stretch + 5 high hang squat cleans (Just jump and pull under)

Squat Clean + Front Squat

1,1,1,1,1

*Work up to a heavy set of this complex for the day!

3 Rounds (Every 6:00 start new round)

5-4-3-2-1

Squat Cleans (1:1)

*You do 5 reps, rest 1:1, 4 reps, rest 1:1, 3 reps, rest 1:1… etc. 225# 175#

Monday Dec 7th "A day that will live in infamy"

Session 1

Warm up - couch stretch (2 x 30 sec each side), straddle hamstring stretch (2 x 30 sec each side), lacrosse ball behind knee + flexion (30 sec each leg), 3 rounds of: 10 air squats + 20 hollow rocks + 10 shoulder rolls, then 3 x 3 warm up squats w/light weight, then work up…

Back Squats

7 x 3 reps @ 85% (+ 5-10# from last time we did 7 x 3 rep)

7 Rounds 1:1 Work:Rest

8 SandBag Cleans 150/100#

12 Strict HSPU

8 Muscle Ups

Session 2

Warm up - 1k row (easy), 20 shoulder rolls, 2 rounds of: 25 double unders + 5 burpee over rower + calf/ankle stair stretch + standing quad stretch (3 reps each side, 10 sec each stretch)

4 Rounds (New round every 5:00)

25/20 Calorie Row

100 Double Unders

25 Burpees

Low Hang Power Snatch + Power Snatch

1,1,1,1,1

*Work up to a heavy set of this complex for the day. See if you can get up to 80% of your 1RM full snatch

Thursday Dec 3rd

Session 1

Warm up - Couch stretch (60 sec each), seated quad stretch, spiderman stretch (3-4 reps each side), pigeon stretch, 2 rounds of: 15 air squats + 10 single leg touches (5 each leg) + ankle/calf stair stretch, do 3 x 4 warm up reps @ light weight, then work up…

Back Squats

8 x 4 reps @ 80% + (Add 5-10# from last time we did 8 x 4)

3 Rounds (New round every 8:00)

18/15 Calorie Row

12 Burpee Over Rower

90’ Handstand Walk (30’ Increments)

*Rest 1 minute

18/15 Calorie Row

12 Burpee Over Rower

18 Ring Pull Ups

*Rest until the 8:00 mark…

Session 2

Warm up - spiderman stretch, straddle stretch, squat hold, ankle stair stretch, 2 rounds of: 10 calorie bike erg + 10 shoulder rolls + 10 barbell power snatch + crossover symmetry activation drills (2-3 of them).

4 Rounds (1:1)

20 GHD Sit Ups

20/16 Calorie Bike Erg

20 Toes to Bar

10 Power Snatch 185/135# 

Snatch

-Build up to a heavy singe for the day today!

Wednesday December 2nd

Session 1

Warm up - twisted cross stretch, spiderman stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 10 single leg touches (each leg) + 10 air squats + 7 deadlifts (light weight), work up in weight on deadlifts to starting weight…

12 Rounds (1:1)

7 Deadlifts

14/12 Calorie Ski Erg

*Increase the weight on the deadlifts every 3 rounds

275/185 to start then move up —-> 315/365/405

Session 2

Warm up - couch stretch, spiderman stretch, ankle/calf stair stretch, 2 Rounds: 0:30 second bike + 10 shoulder rolls + 0:30 second bike + 10 air squats. Then, 10 high hang muscle snatch + 10 OHS + 5 Hang Power Snatch

Hang Power Snatches

5 x 2 reps (slowly working up each set, all sets should be fairly close together)

AMRAP 15 minutes

7 Muscle Ups

15 Overhead Squats 95/65#

50 Double Unders

*Rest 1 minute after every 2 rounds completed. 

Tuesday December 1st

Session 1

Warm up - crossover symmetry activation, 2 rounds of: 500m Bike erg + 10 kip swings + 10 barbell power cleans

3 Rounds (New round every 2:30)

21/18 Calorie Bike

15 TTB

9 Power Cleans 135/95#

*Rest until 10:00

3 Rounds (New round every 2:30)

21/18 Calorie Bike

15 TTB

6 Power Cleans 185/135#

*Rest until 20:00

3 Rounds (New round every 2:30)

21/18 Calorie Bike

15 TTB

3 Power Cleans 225/175#

PM Session

Warm up - 2 rounds of: couch stretch (30 sec each side), spiderman stretch, straddle hamstring stretch (30 sec), then 2 rounds of: 10 shoulder rolls + twisted cross stretch (3-4 reps each side) + 10 single leg touches (each leg) + 10 air squats, then warm up w/ barbell.

Low Hang Squat Clean + Squat Clean

1,1,1

*Work up to 3 challenging sets of this complex today, low hang is below the knee - Drop the bar between reps.

AMRAP 20 minutes

250m Row

20 GHD Sit Ups

*Rest 30 seconds

250m Row

20 Ring Dips

*Rest 30 seconds

Monday November 30th

Session 1

Warm up - 2 sets of: couch stretch (30 sec each), pigeon stretch, 90/90 hip stretch (5 reps each side), ankle/stair stretch, 3 sets of: 10 calorie bike erg + 15 hollow rocks + 15 air squats. 

Back Squats

7 x 5 Reps @ 75% (+5-10# from last time)

*All sets at the same weight, try and add a little bit from last time we did the 7 x 5.

5 Rounds (New round every 4:00)

25/20 Calorie Row

20 Chest to Bar Pull Ups

15 Shoulder to Overhead 135/95#

if you fall off or the round catches you just rest 90 seconds after each round!

Session 2

AMRAP 20 minutes

8 Strict HSPU

8 Devil’s Press 50/35#

80 Double unders

8 Strict HSPU

8 Devil’s Press 50/35#

20 GHD Sit Ups

Wednesday November 25th

Session 1

Warm up - crossover symmetry protocol, lacrosse ball behind knee (bent knee, 20-30 seconds x 2 reps each side), hamstring smash (on barbell in rack), twisted cross stretch (5 reps each side), 2 rounds of: 20 air squats + leg swings (10 each way) + barbell front rack stretch + 10 shoulder rolls + ankle mobility

Halting Clean Deadlift (Stop @ knee) + Clean + Front Squat

(1 + 1 + 1) x 7 sets (Working up)

*Work up in weight each set for a heavy top set for the day!

5 Rounds (New round every 4:30)

25/20 Calorie Row

15 KBS #70#53

10 Box Jumps

5 Ring Muscle Ups

Session 2

Warm up - spiderman stretch (5 reps each side), 20 single leg touches (10 each side), calf/ankle stair stretch, 20 hollow rocks, with light weight: 10 deadlifts + 5 bar facing burpees, then warm up to workout weight get 5 reps and 5 burpees and then get started…

10 Rounds (New round every 2:00)

10 Deadlifts 225/175#

10 Bar Facing Burpees

Pick a weight that is relatively light for you so you can stay unbroken.