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

Gymnastics Deficit Strict Handstand Push-ups 1. Deficit Strict Handstand Push-ups  12 Reps Rest 1:10 10 Reps Rest 1:00 9 Reps Rest :50  8 Reps Rest :40 7 Reps Rest :30 6 Reps (4.5” / 3” Deficit)
Endurance Running 2. Running (On the 0:00…) 5 Rounds: 2:20 Light Pace :40 Seconds Fast Pace No rest between efforts. 15 Minute Run.
Conditioning Conditioning - 8 Rounds 3. Conditioning (On the 20:00…)  8 Rounds, On the 3:00 21/15 Calorie Row 100 Meter Sandbag Sprint (70/50) Score is slowest round
Conditioning Conditioning - AMRAP 4. Conditioning (On the 50:00…)  AMRAP 3:00 3 Calorie Bike, 3 Barbell-Facing Burpees 6 Calorie Bike, 6 Barbell-Facing Burpees 9 Calorie Bike, 9 Barbell-Facing Burpees Rest 3:00 AMRAP 4:00 3 Calorie Bike, 3 Barbell-Facing Burpees 6 Calorie Bike, 6 Barbell-Facing Burpees 9 Calorie Bike, 9 Barbell-Facing Burpees Rest 4:00 AMRAP 5:00 3 Calorie Bike, 3 Barbell-Facing Burpees 6 Calorie Bike, 6 Barbell-Facing Burpees 9 Calorie Bike, 9 Barbell-Facing Burpees
Strength EMOM16 1st - 5 L/R single leg RDL + reverse lunge 2nd - 12 weighted side plank rotations (left side) 3rd - 8 L/R landmine row 4th - 12 weighted side plank rotations (right side)
Conditioning AMRAP20 200m run 20 box jumps (24/20) 200m run 20 power snatches (95/65)

13
Wednesday, December 13th

Conditioning Meters Rowed Every 5 minutes for 40 minutes (8 sets) 1 minute row 50 single-unders 5 deadlifts 5 hang power cleans 5 front squats Weight starts at 145/105 and increases by 10-15lbs/5-10lbs. every interval. Score for workout is total meters rowed.
Strength 1. Barbell Cycling 1. Barbell Cycling Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 1:00 – 1 Squat Clean From the 1:00 – 1:30 – Change Weights + Rest Round 1 – 60% Round 2 – 70% Round 3 – 75% Round 4 – 80% Round 5 – 85% Rest 1:30 (7:30-9:00) On the Minute x 5 – 1 Heavy Squat Clean
Strength 2. Push Press 2. Push Press 4 Sets of 6 Reps  Same weight across
Conditioning 3. Conditioning (On the 0:00) 3. Conditioning 3 Rounds: 20 Hang Power Cleans 20 Front Squats 20 Push Press Rx – (115/80)
Midline 4. Midline 4. Midline 3 Rounds, Not for Time: 10 Glute Ham Raises 15 Romanian Deadlifts 20 Deadlifts 25 Reverse Hyperextensions Athlete’s choice on loading. Each station intended to be completed unbroken.
Cool Down 5. Recovery 5. Recovery 25 Minute Recovery Effort Athlete’s choice on bike, ski, or row.

14
Thursday, December 14th

Conditioning 5 rounds 4 minte bike for cals 2 minute rest
Conditioning 5 rounds 4 minte bike for cals 2 minute rest

15
Friday, December 15th

Gymnastics 1. Parallette Handstand Push-ups 1. Parallette Handstand Push-ups 30 Repetitions for Time Benchmark. Athlete’s choice on height. Choose a difficulty that allows for at least 7 repetitions unbroken, when fresh.
Gymnastics 2. Gymnastic Complex 2. Gymnastic Complex 7 Sets: 1 Bar Muscle-Up 2 Toes to Bar  3 Chest to Bar Pull-ups  2 Toes to Bar  1 Bar Muscle-Up Rest as little as needed between unbroken sets.
Conditioning 3. Conditioning (On the 0:00) 3. Conditioning 3 Rounds: 10 Ring Muscle-Ups 50 Zeus Rope Double Unders 10 Front Squats (225/155)
Midline 4. Midline 4. Midline 2 Sets of 50 GHD Sit-Ups Rest as needed between sets (aim for unbroken).
Strength Single arm DB Press + PP 1A) Single arm DB strict press + PP 3x5+8 (L/R)
Strength KB Cossacks Squat 1B) Hollow body rocks 3x25 2A) KB Cossacks squat 3x8L/R 2B) GHR 3x8
Conditioning 1 minute WB (20/14) 1 minute clean & jerk (50% of 1RM clean) 1 minute burpees 1 minute WB 1 minute clean & jerk Rest 3 minutes 1 minute burpees 1 minute WB 1 minute clean & jerk 1 minute burpees 1 minute WB

16
Saturday, December 16th

Endurance 1. Run Conditioning 1. Run Conditioning 5 Rounds: 2:00 On, 1:00 Off 4 Rounds: 1:30 On, 1:30 Off 3 Rounds: 1:00 On, 2:00 Off
Skill 2. Skill Conditioning 2. Skill Conditioning EMOM x 12 Even Minutes – 50′ Handstand Walk Odd Minutes – 3 Single Arm Dumbbell Overhead Squats Athlete’s choice on weight. There are 6 rounds – choose three weights: Rounds 1 & 2 – Weight 1 Rounds 3 & 4 – Weight 2 Rounds 5 & 6 – Weight 3
Conditioning 3. Conditioning 3. Conditioning 3 Rounds, resting 3:00 Between 27/21 Calorie Assault Bike 5 Squat Snatches  4 Squat Snatches  3 Squat Snatches  2 Squat Snatches  1 Squat Snatches Round 1 – 115/80, 135/95, 155/105, 185/135, 205/145 Round 2 – 135/95, 155/105, 185/135, 205/145, 225/155 Round 3 – 155/105, 185/135, 205/145, 225/155, 245/165

17
Sunday, December 17th

No workout posted

18
Monday, December 18th

Strength Power Snatch 1) Power snatch Every minute for 5 minutes 2.2.2 @75% of 1RM power snatch
Strength Power Clean 2) Power clean Every minute for 5 minutes 1.1.1.1 @75% of 1RM power clean
Conditioning AMRAP1 As many reps as posible in 8 minutes 3-6-9 Bar facing burpee Shoulder to overhead (185/135) 100m shuttle (50m out and 50m back) after each round of shoulder to overhead
Conditioning AMRAP2 Rest 5 minutes As many reps as possible in 8 minutes 9-15-21 No jump burpees Shoulder to overhead (135/85) 100m shuttle (50m out and 50m back) after each round of shoulder to overhead
Midline 100 L-sit flutter kicks from ground support (50L/R) At each break, complete :30 seconds tall-kneeling double KB front rack hold
Strength 1. Pausing Snatch 1. Pausing Snatch  2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level followed by… On the Minute x 7: 1 Snatch Not to exceed 95%
Strength 2. Snatch Deadlift 2. Snatch Deadlift  5×2 @ 85% Pause for 5 Seconds 1″ off the ground, stand.
Strength 3. Hang Snatch High Pull 3. Hang Snatch High Pull 5×3 @ 55%
Strength 4. Back Squat 4. Back Squat On the Minute x 6: 5 Back Squats – 80%
Gymnastics 5. Ring Muscle-Ups 5. Ring Muscle-Ups 3 Sets: 25% Max Ring Muscle-Ups 15 GHD Sit-Ups 25% Max Ring Muscle-Ups 15 Burpees 25% Max Ring Muscle-Ups Rest 3:00 between sets
Conditioning 6. Conditioning 6. Conditioning For Time: 1500m Row 150 Double Unders  50 Calorie Assault Bike 150 Double Unders  1500m Row

19
Tuesday, December 19th

Strength HBBS 1) HBBS Every 2 minutes for 10 minutes (5 sets) 10 reps @65% of 3RM 2A) Sliding leg curl 4x12 2B) Half-kneeling Pallof press 4x12
Conditioning 3 rounds 21 cal row 15 CTB 9 strict HSPU
Gymnastics 1. Deficit Strict HSPU (4.5″/3″) 1. Deficit Strict HSPU (4.5″/3″) 12 Reps, Rest 1:10 11 Reps, Rest 1:00 10 Reps, Rest :50 9 Reps, Rest :40 8 Reps, Rest :30 7 Reps
Conditioning 2. Conditioning 2. Conditioning For Time: 20 Power Snatches (135/95) 20 Burpee Box Jump Overs (24/20) 20 Overhead Squats (135/95) 20 Burpee Box Jump Overs (24/20) 20 Squat Snatches (135/95)
Conditioning 3. Conditioning 3. Conditioning On the Minute x 16 Odd Minutes – 200 Meter Run Even Minutes – 5 D-Ball Cleans (150/100)
Midline 4. Midline 4. Midline 3 Sets, Not For Time: 10 Glute Ham Raises 20 Weighted Sit-Ups 10 Hip and Back Extensions 20 Empty Barbell Good Mornings

20
Wednesday, December 20th

Conditioning 12 Days of Christmas “12 Days of Christmas” 1 clean & jerk (225/150) 2 MU 3 box jumps (36/30) 4 hang snatch (full, 115/75) 5 bar facing burpees 6 push press (115/75) 7 pistols (alternating) 8 TTB 9 WB (20/14) 10 CTB 11 HSPU 12 front squats (no rack, 225/150)
Conditioning 1. Walking Lunge 1. Walking Lunge For Time: 50′ Front Rack Walking Lunge (205/145) 100′ Handstand Walk 100′ Back Rack Walking Lunge (205/145) 100′ Handstand Walk 50′ Front Rack Walking Lunge (205/145)
Conditioning 2. Conditioning 2. Conditioning 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (185/135)
Conditioning 3. Conditioning 3. Conditioning AMRAP 8: Ski Erg Calories On the Minute – 6 Deadlifts (275/185)

21
Thursday, December 21st

Conditioning 5 Rounds Row/Bike :60 seconds @ hard pace 1 minute @ recovery pace :45 seconds @ hard pace 1 minute @ recovery pace :30 seconds @ hard pace 1 minute @ recovery pace :15 seconds @ hard pace 1 minute @ recovery pace Rest 3 minutes between rounds
Conditioning 5 Rounds Row/Bike :60 seconds @ hard pace 1 minute @ recovery pace :45 seconds @ hard pace 1 minute @ recovery pace :30 seconds @ hard pace 1 minute @ recovery pace :15 seconds @ hard pace 1 minute @ recovery pace Rest 3 minutes between rounds

22
Friday, December 22nd

Conditioning 1. Barbell Conditioning 1. Barbell Conditioning For Time: 10 Power Clean and Jerks + 5 Squat Snatches (185/135) 8 Power Clean and Jerks + 4 Squat Snatches (205/145) 6 Power Clean and Jerks + 3 Squat Snatches (225/155) 4 Power Clean and Jerks + 2 Squat Snatches (245/165) 2 Power Clean and Jerks + 1 Squat Snatch (265/175)
Conditioning 2. Conditioning 2. Conditioning 15-12-9 Thrusters (165/110) Bar Muscle-Ups
Conditioning 3. Odd-Object 3. Odd-Object For Time: 75 Dumbbell Box Step-Ups (50’s/35’s to 24/20)
Conditioning 4. Row Conditioning 4. Row Conditioning 9 Rounds:  1:40 on / :20 off
Strength Deadlifts 1) Deadlifts 4x8
Strength Push press 2) Push press 4x8
Conditioning 75 burpees Every minute, starting at 00:00, 10 pull-ups
Midline 3 rounds 20 banded deadbugs (10L/R) :40 seconds L/R side planks

23
Saturday, December 23rd

Conditioning 1. “Wreckbag Mile” 1. “Odd Object Mile” 8 Rounds: 10 Dball/Sandbag Cleans 200 Meter Dball/Sandbag Run Wreckbag – 100/70

24
Sunday, December 24th

No workout posted

25
Monday, December 25th

No workout posted

26
Tuesday, December 26th

Conditioning 10 rounds 15 cal bike 10 TTB 5 clean and jerk (165/105)
Gymnastics 1. Handstand Pushups 1. Handstand Pushups For Time: 15 Strict Deficit Handstand Push-ups (4.5/3) 18 Strict Deficit Handstand Push-ups (3/1.5) 21 Strict Handstand Push-ups 24 Kipping Handstand Push-ups
Strength 2. Pause Front Squat + Front Squat 2. Pause Front Squat + Front Squat Build to a Heavy Complex
Conditioning 3. Conditioning 3. Conditioning 21-15-9: Kettlebell Swings (70/53) Front Squats (155/105) Calorie Assault Bike Rest 5:00 21-15-9: Kettlebell Swings (70/53) Front Squat (135/95) Calorie Assault Bike
Endurance 4. Running 4. Running 3 Rounds: :30 on / :30 off 1:00 on / 1:00 off 1:30 on / 1:30 off

27
Wednesday, December 27th

Conditioning AMRAP 15 1. Conditioning (On the 0:00) AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wall Balls (20/14) 30 Double Unders
Conditioning AMRAP 10 2. Conditioning (On the 25:00) AMRAP 10: 12 Toes to Bar  9 Calorie Assault Bike 6 D-Ball Cleans (150/100)
Conditioning 3 Rounds for Time 3. Conditioning (On the 45:00) 3 Rounds for Time: 12 Deadlifts (205/145) 9 Hang Power Cleans (205/145) 6 Push Jerks (205/145)
Midline 4. Midline 4. Midline Not for Time: 30-20-10: Med-ball GHD Sit-Ups Hip and Back Extensions
Strength HBBS 1) HBBS Every :90 seconds for 5 rounds 8 reps
Strength Bulgarian Split Squat 2A) Bulgarian split squat w/ rear foot elevated 3x8L/R
Strength Single arm OH carry ​2B) Single arm OH carry 3x75ft.L/R
Conditioning 100 thrusters (55/45) Every minute starting at 00:00, 5 ring dips

28
Thursday, December 28th

Conditioning 5 rounds 1 minute hard row 2 minute easy bike Rest 5 minutes, then 5 rounds :40 seconds hard bike 1:20 easy row
Conditioning 5 rounds 1 minute hard row 2 minute easy bike Rest 5 minutes, then 5 rounds :40 seconds hard bike 1:20 easy row

29
Friday, December 29th

Strength 1. Clean and Jerk 1. Clean and Jerk On the Minute x 12: Odd Minutes – 5 Bar Muscle-Ups Even Minutes – 1 Power Clean + 3 Front Squats + 1 Split Jerk
Strength 2. Front Squat 2. Front Squat 3x7
Conditioning 3. Conditioning 3. Conditioning 5 Rounds: 15 Barbell-Facing Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (155/105)
Conditioning 4. Conditioning 4. Conditioning On the 3:00 x 8 Rounds  15/12 Calorie Ski Erg 15/12 Calorie Row 15/12 Calorie Bike
Strength Deadlift 1) Deadlift Every minute for 6 minutes 6 reps
Strength 2) Every minute for 10 minutes 1st: Max effort push-ups in :20 seconds 2nd: Max effort pull-ups in :30 seconds
Conditioning As many reps as possible in 3 minutes 20 DU 10 Russian KBS (70/53) Rest 1 minute As many reps as possible in 3 minutes 40 DU 15 Russian KBS Rest 1 minute As many reps as possible in 3 minutes 60 DU 20 Russian KBS

30
Saturday, December 30th

Endurance 1. Run Conditioning 1. Run Conditioning 6:00 On / 2:00 Off 4:00 On / 2:00 Off 2:00 On / 2:00 Off 4:00 On / 2:00 Off 6:00 On / 2:00 Off
Conditioning 2. Conditioning 2. Conditioning On the Minute x 14: Odd – 50′ Handstand Walk Even – 5 Touch and Go Squat Snatches Athletes build in loading
Conditioning 3. Conditioning 3. Conditioning 3 Rounds: 6 Rope Climbs 9 Deficit Handstand Push-ups (4.5/3) 12 Dumbbell Snatches (100/80)
Conditioning Teams of 2 21-18-15-12-9-6-3 Hang squat cleans (135/95) Bike 30 cals between each set (15 cal each) 3-6-9-12-15-18-21 Synchronized bar facing burpees Row 300m between each set (150m each) After set of 3 hang squat cleans, team will move directly into set of 3 synchronized bar facing burpees. Similarly, workout is completed after set of 21 bar facing burpees

31
Sunday, December 31st

No workout posted

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