Training Calendar
December 2018
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
Saturday, December 1st
No workout posted
2
Sunday, December 2nd
No workout posted
3
Monday, December 3rd
Strength Tempo Thrusters Every 2:30 minutes for 5 rounds 3 tempo thrusters (31X1)
Strength Power Clean + 1.1 power clean
Conditioning 3 rounds 15-12-9 WB (20/14) Hang power cleans (115/85) Burpees Rest 3 minutes between rounds
4
Tuesday, December 4th
Strength/Skill Single-arm DB tempo bench press A) Single-arm DB tempo bench press (32X1) 4x7 B) Strict TTB 4x10
Conditioning Total Calories Rowed Every minute for 13 minutes 1st - 15 lateral box jump overs (24/20) 2nd - Max calorie row in :45 seconds Rest for entire 7th minute
Accessory DB Hip Thrust A) Band pull-through 3x30 B) Single-leg DB hip thrust 3x12L/R
Endurance 3 rounds 800m run Rest 1 minute 150m sprint Rest 4 minutes Pace 800m at PR mile +3s/100m, and run 150m sprint at 85% effort.
5
Wednesday, December 5th
Strength/Skill Max Strict Pull-ups 1) Every minute for 10 minutes 1st: Max strict pull-ups + :10 second hold at top 2nd: :30 second HS hold on wall
Strength/Skill Bent-over BB Row 2A) Bent-over BB row (underhand grip) 4x8
Strength/Skill Russian Twists w/ Medball 2B) Russian twists w/ medball 4x15 (over and back is one rep) Rest 2 minutes between sets
Conditioning 2 rounds 100 DU 30 DL (185/135) 150' walking lunge (hold single KB at chest) (53/35)
6
Thursday, December 6th
Conditioning Bike/Row Bike/Row 4 rounds 1:30 ON/1:30 OFF 4 rounds 1:00 ON/1:00 OFF 4 rounds :30 seconds ON/:30 seconds OFF Each time interval should be at a hard pace, but goal is to maintain pace across all four rounds for each interval. Shorter duration efforts should be progressively faster.
Accessory Double KB Front Rack Hold A) Double KB front rack hold 4x:60 seconds B) Side plank w/ band pull 4x8L/R
Cool Down ROMWOD
7
Friday, December 7th
Strength Tempo Back Squat A) Tempo back squat (4241) 4x5 B) Single-leg split squat jump (rear foot elevated) 4x6L/R Complete reps immediately after back squats
Conditioning 5 Big Barkers (95/65) 15/12 calorie bike 4 Big Barkers (125/85) 15/12 calorie bike 3 Big Barkers (155/105) 15/12 calorie bike 2 Big Barkers (185/125) 15/12 calorie bike 1 Big Barker (215/145)
Accessory BB Z-press A) BB z-press 3x8 (hold last rep for :10 seconds B) Hollow rocks 3x25
8
Saturday, December 8th
No workout posted
9
Sunday, December 9th
No workout posted
10
Monday, December 10th
Strength 6 TNG PC Every 3 minutes for 5 Rounds 4L/R double KB front rack reverse lunge 6 UB TNG power cleans
Conditioning 100 single-arm DB thrusters (50/35) Every minute starting at 0:00, 4 devils press.
Accessory A) side plank hold with band row, 4x8L/R B) single-leg RDL, 4x8L/R
11
Tuesday, December 11th
Strength Bench Press A) Tempo bench press (41X1), 5x4 B) Hollow body rocks, 5x20
Conditioning 3 Rounds 50 russian KB swings (53/35) 30 calorie row 15 bar MU Rest 2 minutes between rounds.
Endurance Every 5 minutes for 40 minutes 4 minute run 1 minute walk
12
Wednesday, December 12th
Gymnastics 0:00 - 8:00 minutes Every 2 minutes for 8 minutes 10 tempo pullups w/ feet supported (:02 second pause at top) :20 second ring support
Conditioning Run+Burpees 10:00 - 30:00 minutes Every 4 minutes for 20 minutes 400m run 20 burpees
Conditioning DL+HC+Press 35:00 - 45:00 minutes Every minute for 10 minutes 5 deadlifts (165/115) 3 hang squat cleans 1 shoulder-to-overhead
13
Thursday, December 13th
Conditioning OPEN GYM Bike/Row 3 Rounds 5 minutes at easy pace 4 minutes at easy-moderate pace 3 minutes at moderate pace 2 minutes at moderate-hard pace 1 minute at hard pace Rest 3 minutes between rounds
Accessory OH Barbell Hold A) Overhead barbell hold 4x :40 seconds
Accessory SA Farmers Carry B) Single-arm farmers carry 4x 50 feet L/R
14
Friday, December 14th
No workout posted
15
Saturday, December 15th
No workout posted
16
Sunday, December 16th
No workout posted
17
Monday, December 17th
No workout posted
18
Tuesday, December 18th
No workout posted
19
Wednesday, December 19th
No workout posted
20
Thursday, December 20th
No workout posted
21
Friday, December 21st
No workout posted
22
Saturday, December 22nd
No workout posted
23
Sunday, December 23rd
No workout posted
24
Monday, December 24th
No workout posted
25
Tuesday, December 25th
No workout posted
26
Wednesday, December 26th
No workout posted
27
Thursday, December 27th
No workout posted
28
Friday, December 28th
No workout posted
29
Saturday, December 29th
No workout posted
30
Sunday, December 30th
No workout posted
31
Monday, December 31st
No workout posted