12/12-12/17 S&C
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
12/4-12/10 S&C
Monday December 5
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
+
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
11/28-12/3 S&C
Monday November 28
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 hand-release push ups]
+
A. Front squat, build to a tough single in 10:00
B. Bent over dumbbell rows w/both hands, 3x6-8, :90 rest
+
3 rounds for time:
200m run
15 goblet squats
15 box jumps
40 double unders (scaled-20) or 20 singles
+
Not for time:
Accumulate 2:00 front leaning rest on ground
Tuesday November 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:20-:30 passive hang + 10-15 light kettlebell swings]
+
A. 8:00 rope climb or gymnastics practice
B. Power clean and split jerk, add weight only if split jerk is crisp with NO PRESS OUT, 7x1,
begin a set every :60
+
For 7:00
30 row calories
30 power cleans, 65/95
Max bar-facing burpees in remaining time
+
2 rounds not for time:
10-15 hip extensions or light reverse hypers
:30/side plank
Wednesday November 30
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm kettlebell overhead squats + :20-:30 handstand/tripod hold]
+
Every :90 for 4 sets:
1st: 2-3 overhead squats
2nd: 8-10 push ups, 2020 tempo
+
AMRAP in 10:00
10 toes to bar
15 dumbbell squats
200m run or 250m row
+
3 sets not for time:
8/side dumbbell external rotation, 30x0, rest as needed
Thursday December 1
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell press + :10/side passive hang]
+
A. Dumbbell see-saw bench press (non-working arm stays at lock out), 3x10-12, 2:00 rest
B. Muscle ups, strict pull ups, or wall walks, 3x max in :45, :90 rest
+
For time:
500m row
Then:
15-12-9
Deadlifts, 95/135
Pull ups
Sit ups
Then:
500m row
+
Not for time:
Focused mobility of choice
Friday December 2
A. Max out Friday
+
AMRAP in 9:00 with a partner, one person working at a time:
20 burpee box jumps
40 kettlebell swings
800m row or run
Saturday December 3
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [:60 kipping practice or muscle up practice + 20m bear crawl]
+
A. Front rack alternating lunges, 3x12-16, 2:00 rest
B. Push press, 5-5-5, 2:00 rest
+
3 rounds for time:
400m run or 500m row
10 dumbbell step overs
15 sit ups
+
Bis, tris, and abs of choice
S&C 11/20-11/26
Monday November 21
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 5 strict pull ups or ring rows]
+
Every :90 for 4 sets:
1st: 1-2 front squats, 22x1 tempo (doubles for sets 1&2, singles for sets 3&4)
2nd: 8-10 bent over dumbbell rows w/both hands
+
AMRAP in 8:00
6 heavy thrusters, don’t exceed 95/135
48 double unders (scaled- 24) or 96
8 chest to bar pull ups, pull ups, or ring rows
+
Not for time:
Accumulate :60 hollow hold
Tuesday November 22
10:00 warm up
row/run/bike@easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 10 broad jumps]
+
A. Power clean and split jerk clusters, 3x1.1.1, :10 between singles, 2:00 between sets
B. Muscle ups, rope climbs, or wall walks, 3x max in :45, :90 rest
+
3 rounds for time:
10 shoulder to overhead, 65/95
10 burpees to a 6” target
500m row
+
2 rounds not for time:
10-15 weighted hip extensions or light reverse hypers
10-15 light band pull aparts
Wednesday November 23
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [7 sotts press + 10 hand-release push ups]
+
A. Overhead squats, 3-3-2-2, 2:00 rest
B. Tempo push ups, 3x10 @2020 tempo, :90 rest
+
AMRAP in 7:00
12 alternating dumbbell lunges
12 toes to bar
12 box jumps
+
2 rounds not for time:
5 dragon flags
:20-:30 handstand or tripod hold
Thursday November 24
Thanksgiving workout
Friday November 25
Open gym 9:00-11:00
Saturday November 26
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell push press + :20-:30 passive hang]
+
A. 1-arm dumbbell shoulder press, 3x8-10/side, 2:00 rest
B. Kettlebell front-rack squats, 3x10, 2:00 rest
+
For time:
500m row
20 back squats, 65/95
400m row
15 back squats, 65/95
300m row
10 back squats, 65/95
200m row
5 back squats, 65/95
100m row
S&C 11/7-11/11
Monday November 7
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 2-3 wall walks]
+
Every :90 for 4 sets:
1st: 3-4 front squats, 20x1 tempo
2nd: 20m/side 1-arm dumbbell overhead carry, tough
+
AMRAP in 9:00
3 squat cleans, tough, you pick the weight
200m run or 250m row
9 pull ups, barbell pull ups, or ring rows
+
Not for time:
Accumulate :90/side plank
Tuesday November 8
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + 5 dragon flags]
+
A. 8:00 gymnastics skill work (pull ups, toes to bar, muscle ups, handstand push ups, etc)
B. Split jerk w/:02 pause in dip, 2-2-2-2, 2:00 rest
+
3 rounds for time:
15 deadlifts, 95/135
15 bar-facing burpees
+
2 rounds not for time:
10-15 hip extensions or light reverse hypers
10-15 light band pull-downs
Wednesday November 9
10:00 warm up
Mobility
2 rounds of [8 overhead squats w/empty bar + 5 inchworms]
+
A. Overhead squat, 5-5-4-4, 2:00 rest
B. Ring dips (use assistance if needed), 3x max in :30, :60 rest
+
For time:
10 power snatches, 65/95
10 box jumps
10 burpees
8 power snatches
8 box jumps
8 burpees
6 power snatches
6 box jumps
6 burpees
4 power snatches
4 box jumps
4 burpees
2 power snatches
2 box jumps
2 burpees
+
2 rounds not for time:
40m plate pinch carry
40m alternating walking lunges, unweighted
Thursday November 10
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 broad jumps + 10 bird dogs]
+
A. Power clean cluster w/:02 pause in catch, 3x1.1.1, :10 between singles, 2:00 between sets
+
AMRAP in 6:00
15 kettlebell swings
21 row calories
+
3:00 rest
+
AMRAP in 6:00
40 double unders (scaled- 20) or 80 single unders
3 wall walks
Friday November 11
A. Max out Friday
+
8 rounds for time with a partner, partners alternate rounds:
15 wall balls, 20 to 10’/14 to 9’
15 weighted sit ups
200m run
Saturday November 12
OFF for powerlifting meet