Tuesday December 29th

Session 1

Warm up - crossover symmetry, squat hold (1-2 min), couch stretch, 2 rounds of: 300m Row + 10 kip swings + 10 shoulder rolls + 10 hang muscle cleans (barbell) + 5 HSPU

AMRAP 20

15 Toes to Bar

10 HSPU (2-3.5” Deficit)

5 Hang Power Cleans 185/135#

*Rest 1 minute after each 2 rounds completed.

Session 2

Warm up - 1-2 minute easy ski erg, Couch stretch (1-2 min), pigeon stretch, 2 rounds of: 10 step back lunges (5 each leg) + 10 shoulder rolls + 20 sec HS Hold + 5-10 sec hold in OH split position (barbell)

Jerk Dip + Split Jerk

1,1,1,1,1

*Work up in weight each set, not a max just up to something heavy. 

7 Rounds (1:1)

15/12 Calorie Ski Erg

3 Clean and Jerk @ 75%

*Should be moderately heavy singles here for the clean and jerks.

Clean Deadlifts (Stop @ mid thigh) - 2” deficit if you struggle off the floor

7 x 3 reps heavy

*You should work on using all legs off the floor, pushing with the legs until the bar gets to mid thigh. Your torso angle from the floor shouldn’t change your goal should be to keep the shoulders in front of the bar the whole pull. Do each rep from a dead stop. 

Monday December 28th

Warm Up: Crossover symmetry, 20 shoulder rolls, 2 min squat hold, couch stretch (1 min each), 5 minutes foam roll quads, hips, calves, upper back, pigeon stretch, 2 rounds of: 10 air squats + ankle/calf stair stretch.

Session 1

Back Squat : 5-5-5-5-5 - 70% of 1rm with 25% band tension. Work on speed and quality movement

3 rounds for time

Bike Erg, 1000 m

100 Air Squats

15 Muscle Ups

5 rounds:

15 V-ups

15 Strict Bar Dips

Session 2:

Squat hold (1-2 min), 500m Row Easy, 2 rounds of: 10 shoulder rolls + 10 air squats + couch stretch (30 sec each side) + calf/ankle mobility, then, 2 rounds of: 5 Slow high pull (from pockets) + 5 muscle snatch (from pockets) + 5 snatch

Snatch 7x3

Use the same weight for each set. Rest as needed between sets. 70-75%+ 1RM Snatch

Snatch Deadlift 3-3-3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

5 rounds for time of:

Row, 250 m

25 Push-ups

Rest 30 secs

Row, 250 m

50 Double Unders

Rest 1 min

Saturday December 26th

Warm up - crossover symmetry, straddle hamstring stretch, pigeon stretch, 2 rounds of: 10 single leg deadlift (5 each leg) + 10 shoulder rolls + 10 single arm DB press (5 each arm) + 5 Strict Pull Ups, then warm up movements for workout…

For time:

60 DB Thrusters #50#35

30 CTB Pull Ups

Snatch

-Heavy Single for the day

-5 x 3 reps @ 80-85% of heavy single for the day. Recover fully between sets. 

Back Squat

-Build Up to a moderately heavy single for the day

-Drop to 80-85% and hit one set of max reps (looking for 4+ reps)

Thursday December 23rd

Warm up - couch stretch, elevated pigeon stretch, leg swings (10 each way), calf/ankle stair stretch, 300m Jog + 15 calorie row + 15 calorie bike erg, spiderman stretch, twisted cross stretch (3-5 reps each side)

Incline Bench Press 10x10 (Moderate weight) with a 2020 tempo

Bar Dips 4x8 (BW)

Every 4:00 complete

300m Run/Ski

10 Calorie Row

10 Calorie Bike

*Every round completed, add 5/4 calories to the machines! Go until you cannot complete the work in the 4:00 window allotted. You can alternate the 300 m between implements if you wish.

Wednesday December 22nd

Session 1

Warm up - crossover symmetry, elevated pigeon stretch, couch stretch, calf/ankle stair stretch, 2 rounds of: 10 shoulder rolls + 10 barbell deadlifts + 10 kip swings, then 2 rounds of 50’ light sled walk/push + 8 deadlifts 135/95 + 3-4 Kip to dip (MU minus the dip), then work up to barbell weight and sled weight…

5 Rounds (New round every 4:00)

100’ Sled Push (+180/135#)

9-12-15-18-21 Deadlifts 175-225 lbs

100 M Air Runner Sprint

Session 2

5 Rounds: 2 Min Rest After Each Round

4 Clusters

100’ Handstand Walk

4 Clusters

100 Double Unders

*Clusters 2 TTB 1 Pull Up 1 Muscle Up

Tuesday December 22nd

6 Sets Ascending

3 Strict Press (Take bar from the floor)

3 Strict Weighed Chin Ups (Underhand grip)

*Work up in weight every 2 sets.

Then 20 Min AMRAP

15/12 Calorie Bike Erg

10 Strict HSPU

5 Power Cleans (115-185 depending on how you feel)

*REST 1 Minute after every 3 ROUNDS.

Session 2

Cleans 8x2 (4xworking up then 4x @80%

Clean Deadlifts (pause at mid Thigh)

8 x 2 reps @ 80% (same weight you finished at for the last 4 sets above)

*You should work on using all legs off the floor, pushing with the legs until the bar gets to mid thigh. Your torso angle from the floor shouldn’t change your goal should be to keep the shoulders in front of the bar the whole pull.

Work rest 1:1

2 Rounds for time

50 Calorie Ski Erg (10 Cal at a time)

50 Push Ups (10-15 push ups a time)

50 Toes to Bar (10 at a time)

50 Push Ups (10-15 at a time)

Monday December 20th

Session 1

Warm up - Crossover symmetry, 5 minutes foam roll quads, hips, calves, upper back, spiderman stretch, pigeon stretch, 2 rounds of: 10 air squats + ankle/calf stair stretch. 

Back Squats 

7 x 3 reps @ 85% (+5-10# if you are able)

4 Rounds 

100 Double Unders

15 Atlas Stone Ground to Chest #115#75

30 GHD Sit Ups

*Rest 1 minute after each round. 

Session 2

Warm up -  crossover symmetry, foam roll quads/hips/upper back, pigeon stretch, ankle/calf stair stretch, 2 rounds of: 10 air squats + 3 Slow high pulls + 3 Hang Muscle Snatch (slow) + 3 slow snatch deadlifts (working positions), 2 rounds of: 10 shoulder rolls + 5 Overhead Squats (barbell)

Snatch

8 x 2 reps @ 80%

*All 8 sets I did at the same weight. 90 Sec to 2 min Rest

Snatch Deadlifts

8 x 2 reps @ 100-110%

*For these, never bring your shoulders back behind the bar (so never stand all the way up). Just working on the pull from the floor to as high as you can get the bar (around mid thigh) while staying over the bar with the shoulder. 

5 Rounds (New round every 3:00

32/26 Calorie Row

10-12-14-16-18 

Bar Facing Burpees