Training Calendar

December 2017

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 
 
 
 
 
1
Friday, December 1st

Strength Cleans Every 3 minutes for 12 minutes (4 sets) 6 TNG squat cleans @65% 1RM
Conditioning AMRAP9 20 single arm DB push press (10L/R, 50/35) 20 DB lunge (10L/R) 20 DB snatch (10L/R)
Gymnastics 1. Deficit Handstand Push-ups 1. Deficit Handstand Push-ups 4 Rounds: :30 second Strict Deficit Handstand Push-ups (5″/3″) Rest :30 second  :30s Max Kipping Deficit Handstand Push-ups (5″/3″) Rest 1:30 between rounds *Repeat from last week
Strength 2. Power Snatch 2. Power Snatch 2 Rounds, resting 2:00 between rounds: On the Minute x 3: 5 Touch and Go Power Snatches (155/105) Rest 1:00 On the Minute x 3: 4 Touch and Go Power Snatches (175/115) Rest 1:00 On the Minute x 3: 3 Touch and Go Power Snatches (195/130)
Conditioning 00:00 - 10:00 3. Conditioning On the 0:00… 15-10-5: Bar Muscle-Ups Sandbag Cleans (150/100)
Midline 3 rounds 5L/R turkish sit-ups 10L/R side plank arch :30 second hold at top of hip extension on GHD
Conditioning 10:00 - ? On the 10:00… 15-10-5: Burpee Box Jump Overs (24/20) Squat Cleans (135/95)

2
Saturday, December 2nd

Endurance 1. Run Conditioning 1. Run Conditioning 5-4-3-2-1 (minutes)
Conditioning 2. Conditioning 2. Conditioning 5 Rounds: AMRAP 1:00 at each station: Wallballs (30/20) Dumbbell Snatch (70/50) Calorie Assault Bike Rest 1:00 between rounds
Conditioning Teams of 2 Row 6k/5k Partner not rowing will complete the following before switching: 9 partner deadlifts (405/315) 12 TTB 15 WB (20/14) 100m medball carry

3
Sunday, December 3rd

No workout posted

4
Monday, December 4th

Strength HBBS HBBS Every 2 minutes for 12 minutes 3 reps @80% of 3RM
Conditioning 3 rounds 15 front rack lunges (55/45) 12 thrusters 9 pull-ups 6 burpees Rest 4 minutes and then complete 3 rounds 6 burpees 9 pull-ups 12 thrusters 15 front rack lunges (55/45)
Strength 1. Snatch 1. Snatch  1 Second Pause at Knee  2×2 – 70% 2×2 – 74% 2×2 – 78% then On the Minute x 7: 1 Snatch Not to exceed 90%
Gymnastics 3. Ring Muscle-Ups 3. Ring Muscle-Ups AMRAP 1:00 Ring Muscle-Ups *Benchmark Test. Does not need to be unbroken.
Strength 2. Back Squat 2. Back Squat On the Minute x 6: 5 Back Squats – 75%
Conditioning 5. Bike Conditioning 5. Bike Conditioning 5 x 1 Mile Assault Bike Rest 2:00 between efforts
Conditioning 4. Conditioning 4. Conditioning For Time: 21 Bar Muscle-Ups 42 Thrusters (95/65) 84/63 Calorie Row
Midline 50 ring body saw https://www.youtube.com/watch?v=hxKp4vjv-2Y

5
Tuesday, December 5th

Strength Snatch 1) Snatch Every :90 seconds for 7 rounds 3 position snatch (hip-below knee-floor) Start at 65% and add weight as necessary. No misses.
Strength 2) 50 strict CTB w/ band Goal is to complete all 50 w /out dropping Choose band accordingly 5 minute time cap
Conditioning Every 3 minutes for 18 minutes (6 sets) 0-1: 5 hang power clean + 5 shoulder to overhead (55% of 1RM clean) 1-3: 200m run + 10 burpees
Endurance 1. Running Conditioning 1. Running Conditioning 5 Rounds: :35 Seconds Light Pace, :25 Seconds Fast Pace Rest 2:00 3 Rounds: :35 Seconds Light Pace, :25 Seconds Fast Pace Rest 1:00 1:00 Fast Pace
Gymnastics 2. Deficit Strict Handstand Push-ups 2. Deficit Strict Handstand Push-ups (4.5″/3″) 10 Reps Rest 1:00 9 Reps Rest :50 Seconds 8 Reps Rest :40 Seconds 7 Reps Rest :30 Seconds 6 Reps
Conditioning 3. Conditioning 3. Conditioning 5 Rounds: 10 Power Cleans (135/95) 10 Barbell Facing Burpees
Midline 4. Midline 4. Midline Not for Time: 3 Rounds: 1,000 Meter Ski Erg 35 GHD Sit-Ups

6
Wednesday, December 6th

Strength Front Squat 0-15 minutes EMOM12 1st: 3 FS @ 80% of 2RM (complete first rep with 3 second pause in bottom) 2nd: 120' ft. waiter+farmers carry (during carry, one arm will be overhead and the other at side. Switch arms after 60 ft.) 3rd: rest
Conditioning 15-39 minutes Every 8 minutes for 24 minutes (3 sets) 40 cal row 30 single-arm DB push press (15L/R, 50/35) 20 box jump over (30/24)
Midline 4 rounds 15 banded dead bugs :30 seconds L/R half-kneeling banded twist holds
Strength 1. Overhead Complex 1. Overhead Complex Build to a Heavy: 1 Push Press + 2 Push Jerks + 3 Split Jerks
Strength 2. Barbell Cycling 2. Barbell Cycling On the Minute x 5 6 Hang Squat Cleans + 2 Push Jerks 5 Hang Squat Cleans + 3 Push Jerks 4 Hang Squat Cleans + 4 Push Jerks 3 Hang Squat Cleans + 5 Push Jerks 2 Hang Squat Cleans + 6 Push Jerks Barbell: (185/135)
Conditioning 3. Conditioning “Johnny” 3. Conditioning “Johnny” Buy-In: 1,200 Meter Row 2 Rounds: 19 Calorie Assault Bike 87 Double Unders 7 Rope Climbs Cash Out: 1,200 Meter Row
Conditioning 4. Bike Conditioning 4. Bike Conditioning 30 Minute Recovery Effort On the 10:00, 20:00, and 30:00: 10 Glute Ham Raises + 15 Hip and Back Extensions

7
Thursday, December 7th

Conditioning Bike/Row Bike/Row 5 Rounds 3 minutes at easy pace :90 seconds at moderate pace :30 seconds at hard pace Rest/Walk :90 seconds between rounds
Conditioning Bike/Row Bike/Row 5 Rounds 3 minutes at easy pace :90 seconds at moderate pace :30 seconds at hard pace Rest/Walk :90 seconds between rounds
Cool Down ROMWOD ROMWOD

8
Friday, December 8th

Strength Squat Cleans Every 3 minutes for 12 minutes 6 touch and go squat cleans
Strength 1. 3-Position Snatch 1. 3-Position Snatch 3 Sets @ 60% 2 Sets @ 65% 1 Set @ 70% 1 Set @ 73% 1 Set @ 76% High Hang, Knee Level, Floor
Strength 2. Pausing Snatch Deadlift + Snatch Pull 2. Pausing Snatch Deadlift + Snatch Pull 5 Sets @ 90% Pause takes place at knee level, 2 seconds. First complete the pausing deadlift, then complete a snatch pull.
Conditioning 3. Conditioning (On the 0:00) 3. Conditioning (On the 0:00) 7 Rounds: 4 Bar Muscle-Ups 6 Strict Handstand Push-ups  8 Dumbbell Hang Squat Cleans (50’s/35’s)
Conditioning 4. Conditioning (On the 20:00) 4. Conditioning (On the 20:00) 3 Rounds: 12 Deadlifts (345/225) 21/15 Calorie Assault Bike 50 Zeus Rope Double Unders
Conditioning 6 rounds 15 TTB 35 DU
Midline 3 rounds :45 second tall-kneeling double KB front rack hold 15L/R side arches

9
Saturday, December 9th

Skill 1. Rope Climbs 1. Rope Climbs 5 Legless Rope Climbs 2:00 Rest 4 Legless Rope Climbs 1:30 Rest 3 Legless Rope Climbs 1:00 Rest 2 Legless Rope Climbs :30 Seconds Rest 1 Legless Rope Climb
Conditioning 0:00 – 10:00 Max Clean and Jerks 2. Conditioning With a Running Clock: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest
Conditioning 13:00 – 20:00 Max Power Snatch 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest
Conditioning 23:00 – 27:00 Max Thrusters 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)
Conditioning Total Reps
Strength 3. Weightlifting 3. Weightlifting 3 Giant Sets: 10 Close Grip Barbell Bench Press 15 Barbell Bent Over Rows 20 Dumbbell Floor Presses 25 Med-Ball GHD Sit-Ups Athlete chooses weight, but all sets are meant to be unbroken. Rest as needed in between.
Conditioning Teams of 2 2 rounds 40 OH lunge (70/53) 40 deadlifts (185/135) 40 OH lunge 60 pull-ups 40 OH lunge 80 cal bike

10
Sunday, December 10th

No workout posted

11
Monday, December 11th

Strength Pausing Snatch 1. Pausing Snatch  2×2 @ 72% 2×2 @ 76% 2×2 @ 80% One second at knee level then…
Strength Snatch On the Minute x 7: 1 Snatch Not to exceed 93%
Strength Snatch Deadlift 2. Snatch Deadlift  5×2 @ 85% 5 Seconds to move from floor to knee-level. Stand, drop the bar, and reset for the second repetition.
Strength Back Squat 3. Back Squat On the Minute x 6: 5 Back Squats – 78%
Gymnastics Ring Muscle-Ups 4. Ring Muscle-Ups For Time: 4 Sets of 30% of Max Unbroken Reps 50/35 Calorie Row 3 Sets of 30% of Max Unbroken Reps Rest as little as needed to ensure each set is completed unbroken. Set does not count if there is a break.
Conditioning Conditioning 5. Conditioning 3 Rounds: 20 Dumbbell Snatches (80/55) 20 Box Jump Overs (30/24) 20 Toes to Bar 20/15 Calorie Assault Bike
Strength HBBS 1) HBBS Every 2 minutes for 10 minutes 4 reps @65% of 3RM
Strength Half-kneeling landmine press 2A) Half-kneeling landmine press 3x8L/R 2B) L-sit from ground support 3x:30 seconds
Conditioning AMRAP6 15 WB (20/14) 12 burpees 9 TTB Rest 4 minutes and repeat

12
Tuesday, December 12th

No workout posted

13
Wednesday, December 13th

No workout posted

14
Thursday, December 14th

No workout posted

15
Friday, December 15th

No workout posted

16
Saturday, December 16th

No workout posted

17
Sunday, December 17th

No workout posted

18
Monday, December 18th

No workout posted

19
Tuesday, December 19th

No workout posted

20
Wednesday, December 20th

No workout posted

21
Thursday, December 21st

No workout posted

22
Friday, December 22nd

No workout posted

23
Saturday, December 23rd

No workout posted

24
Sunday, December 24th

No workout posted

25
Monday, December 25th

No workout posted

26
Tuesday, December 26th

No workout posted

27
Wednesday, December 27th

No workout posted

28
Thursday, December 28th

No workout posted

29
Friday, December 29th

No workout posted

30
Saturday, December 30th

No workout posted

31
Sunday, December 31st

No workout posted

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