Thursday December 16th
Session 1
Warm up - Couch stretch (1 min each side), pigeon stretch, ankle/calf stair stretch, 2 rounds of: 10 air squats w/pause @ bottom + 10 shoulder rolls + 10 cossack squats (5 each side), then 2-3 warm up sets of 4 for back squat, then work up…
Back Squat
8 x 4 reps @ 80% (+5-10# if you are able from last time)
4 Rounds (New round every 6:00)
24 Wall Ball 20/14#
12 Burpee Box Jump Overs
16 Wall Ball 20/14#
8 Burpee Box Jump Overs
4 L-Sit Rope Climbs
You can also do this with 2 minutes set rest after each round if you are getting less than a minute going every 6.
Session 2
Warm up - 2 rounds of: 250m Row + 10 shoulder rolls + lat/pec stretch + 3-4 Kip to Dip (MU minus the dip)
For time:
500m Row
21 Strict HSPU
7 Muscle Ups
500m Row
15 Strict HSPU
7 Muscle Ups
500m Row
9 Strict HSPU
7 Muscle Ups
*Just a quick gymnastics workout to finish today
Wednesday Dec 15th
Session 1
Warm up - Crossover symmetry protocol, 2 rounds of: 10 shoulder rolls + twisted cross stretch (2-3 reps each side) + 10 bench + 10 kip swings + 25’ HSW, then warm up bench to workout weight, and get a few kipping pull up/CTB between each set.
4 Rounds (1:1)
25/20 Calorie Ski Erg
100’ Handstand Walk
Rest until 20:00
4 Rounds (1:1)
10 Bench 185/135
15 CTB Pull Ups
Rest Until 35:00
4 Rounds (1:1)
10 Bar Muscle Ups
15 Shoulder to Overhead 135/95#
*Go 1:1 or alternate rounds with a partner!
Session 2
Warm up - 2 sets (30 sec each stretch): couch stretch, pigeon stretch, cossack squat stretch (3 reps each side), 15 air squats, twisted cross (3-4 reps each side), then warm up deadlifts.
Deadlift
6 x 4 reps @ 75-80%
“Michael”
3 Rounds for time
800m Run
50 GHD Sit Ups
50 Hip Extensions
Tuesday December 14th
Session 1
Warm up - Crossover symmetry, 2 rounds of: 10 shoulder rolls + front rack stretch + 5 strict press w/barbell + 10 air squats w/pause @ parallel + hamstring smash (w/bar in bench rack) + spiderman stretch.
Strict Press + Split Jerk (Off blocks)
(2 + 1) x 5 sets (Working up each set)
*Essentially you are working up to a heavy double press, but then doing a split jerk after each set.
Split Jerk (Off blocks)
5 x 2 reps (Working weight here, not working up)
*Do at least the last 3 sets at the same weight here working on technique and footwork and timing.
4 Rounds
.75 Mile Bike Erg
25 Burpees
Rest 1 minute
.75 Mile Bike Erg
50 Hand over hand Sled Pull @BW
Rest 3 minutes
Session 2
Warm up - 2 rounds of: couch stretch (30 sec each) + pigeon stretch (30 sec each) + squat hold (20-30 sec) + barbell front rack stretch + 10 barbell power cleans w/pause @ top to stretch front rack
EMOM x 10 minutes
5 Power Cleans @ 225/175
*These should all be touch and go.
Power Cleans
8 x 2 reps @ 83%
*All sets at the same weight, drop the bar between reps.
Monday December 13th
Session 1
Warm up - crossover symmetry activation, Couch stretch (1 min each side), elevated pigeon stretch, ankle/calf stretch, 2 rounds of: 10 air squats (w/pause @ bottom) + 10 shoulder rolls + cossack squat stretch (3 reps each side)
Back Squats
7 x 5 reps @ 75% (+5-10# from last time)
*All sets at the same weight.
AMRAP 20 minutes
15/12 Calorie Row
10 Strict HSPU
5 Single Arm DB Snatch 50/35# (Alternating, 5 each arm)
*REST 1 minute after every 3 rounds you complete
Session 2
Warm up - crossover symmetry, couch stretch, pigeon stretch, twisted cross stretch, 2 rounds of: 10 shoulder rolls + 10 PVC OHS 2 rounds of: 5 Barbell OHS + 25 Du’s, then warm up to workout weight…
Every 3:00 x 6 rounds
75 Double Unders
15 Toes to Bar
7 Squat Snatch 185/205/225 125/145/165
*Do 3 rounds at one weight, then increase weight for the next 2 rounds, then increase weight again for the last round.
Saturday December 12th
Crossover symmetry, 2 rounds of: 10 shoulder rolls + 10 push ups on bench + 5 strict Chin Ups
Bench
-Work up to a heavy double for the day
-Drop weight and do 3 x 5 reps @ 70-75%
-Do 5 Strict pull ups after each set
AMRAP 40
Min 1: AMRAP 4 Deficit HSPU + 8 Air Squat
Min 2: AMRAP 4 Thrusters + 8 TTB #100#65 (DB or BB total weight)
Min 3: AMRAP 4 C2B + 8 Box Jumps
Min 4: AMRAP 4 Push Ups + 8 KBS #70#53
Min 5: Rest
Thursday December 10th
Session 1
Warm up - crossover symmetry, couch stretch, elevated pigeon stretch, hamstring straddle stretch, calf/ankle stair stretch, 2 rounds of: 15 air squats + 10 shoulder rolls + hamstring smash, 2 rounds of: 10 hollow rocks + twisted cross stretch
Back Squats
6 x 6 reps @ 70% + (5-10# from last time we did 6 x 6)
*All sets at the same weight.
15/12 Calorie Ski Erg
12-12-10-10-8-8
Deadlifts 225/175#
TTB + Bar Muscle Ups (so one TTB then one Mu not 12 ttb and 12 MUs)
*Rest 1 minute after rounds 1, 3, and 5 and rest 2 minutes after rounds 2 and 4.
Session 2
warm up - crossover symmetry, 2 Rounds of: 10 shoulder rolls + 25 double unders + twisted cross stretch + 25’ HSW
5 Rounds (New round every 4:00)
100’ Handstand Walk
100 Double Unders
15 Burpee Box Jumps 24/20”
Wednesday Dec 9th
Session 1
Warm up - crossover symmetry activation, 2 rounds of: barbell front rack stretch + 10 single arm DB strict press (each arm) + 10 shoulder rolls + spiderman stretch/pigeon stretch
Strict Press + Split Jerk (From blocks)
-Work up to a heavy single for the day!
Split Jerk (Go from Jerk Blocks)
-Work up to a heavy single for the day!
AMRAP 20 minutes
Hand Over hand Sled Drag (body weight on the sled)
10 DB Snatch 100/80#
100 Double Unders
*Rest 1:00 after each round
Session 2
Warm up - 500m Row, 500m Ski erg
Rounds until you cannot complete the reps…
2:00 ON/1:00 OFF
9,12,15,18,21,24,27,30…
Ski Erg Calories
Row Calories
*2:00 to complete each round, with 1:00 rest between.
Cash out
3 Rounds
10 Hip Extensions + 20 seconds Hold @ top of last rep
10 Single Leg Deadlifts (Each leg)