12/19-12/24 S&C
Monday December 19
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + :20-:30 passive hang from bar]
+
Every :90 for 4 sets:
1st: 1 power clean + 1 hang power clean + 1 split jerk
2nd: :30 handstand/nose to wall hold or handstand push ups
+
AMRAP in 9:00
15 kettlebell swings
12 burpees
9 hang power cleans, 65/95
+
2 rounds not for time:
:10-:15 L-sit or L-hang
10-15 light banded good mornings
Tuesday December 20
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :60 double under or kipping practice]
+
A1. Back squat, 4-4-4 @20x1 tempo, :60 rest
A2. 1-arm kettlebell row (unsupported), 3x6-8/side, :60 rest
+
For time:
30 wall balls, 14 to 9’/20 to 10’ or 30 dumbbell thrusters
30 toes to bar or sit ups
50 double unders or 100 single unders
20 wall balls or dumbbell thrusters
20 toes to bar or sit ups
50 double unders or 100 single unders
10 wall balls or 10 dumbbell thrusters
10 toes to bar or sit ups
50 double unders or 100 single unders
+
2 rounds not for time:
:30-:45 sorenson hold
40m plate pinch carry
Wednesday December 21
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [3 dragon flags + 10 hand-release push ups]
+
A. Push press, 5-5-5, 2:00 rest
B. Dumbbell external rotation, 3x8/side @30x0 tempo, :90 rest
+
For time:
21-15-9
Deadlifts, 125/185
Pull ups
Box jumps
+
Not for time:
Focused mobility of choice
Thursday December 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm kettlebell overhead squats + 5 inchworms]
+
A. 1 snatch pull + 1 squat snatch, 1-1-1-1-1, begin a set every 2:00
+
AMRAP in 12:00
10 alternating lunges w/bar overhead
8 bar-facing burpees
6 front squats
2 wall walks or muscle ups
+
3 sets:
:30 hollow rocks
:30 rest
:30 flutter kicks
:30 rest
Friday December 23
A Max out Friday
+
For time with a partner, partners alternate
“Partner Fran”
Partner 1: 21 thrusters, 65/95
Partner 2: 21 thrusters
Partner 1: 21 pull ups
Partner 2: 21 pull ups
Then each partner does 15 of each movement then 9 of each
Both people are completing the entire “Fran” workout
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