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

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