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

Strength Back Squat A) Tempo Back Squat (4241) 4x5 (target top set heavier than last week) B) Banded Hip Thrust 4x20 (shoulders elevated, band across lap)
Conditioning 6 Rounds 10 lateral burpees over barbell 10 toes to bar Rest 1 minute between rounds
Accessory A) Tall-kneeling Torso Twist (hold medball at chest) 3x8L/R (over and back is one rep) B) Band Pull-aparts 3x20

15
Saturday, December 15th

Conditioning Teams of 2 2 Rounds 50 wallballs (20/14) 40 pullups 30 power cleans (185/135) 50 wallballs 40 pullups 30 shoulder to overhead (185/135)

16
Sunday, December 16th

No workout posted

17
Monday, December 17th

Strength Power Clean EMOM18 0-1 minute 4L/R tempo long-stance DB lunge (40X1) Assume slightly longer than normal lunge stance and perform all reps on each side without moving feet. Hold DB in each hand. 1-3 minutes 6/4/2 touch and go power clean Treat the power clean as two waves of 6, 4, and 2 touch and go reps. First and fourth interval complete 6 power cleans, second and fifth complete 4, and third and sixth interval complete 2. Increase weight as reps decrease, and shoot for slightly higher weights in second wave.
Conditioning Calories Rowed Every 5 minutes for 20 minutes 0-2 minutes 10 deadlift (225/155) + 200' shuttle (50' down and back twice) + max calorie row in remaining time 2-5 minutes Rest Score is total calories rowed
Accessory KB hollow hold (hold in arms outstretched in normal hollow position) + feet up and over (from seated position on ground place KB leg's length away and alternate raising both legs with toes pointed and knees locked out up and over KB) 4x:20 seconds + 10 (over and back is one rep)

18
Tuesday, December 18th

Strength Bench Press A) Bench Press 4x4
Strength Weighted Pull-ups B) Tempo Weighted Pull-ups (51x1) 4x3
Strength Bent-over Wide-grip Row C) Bent-over Wide-grip Row 4x7
Conditioning Every minute for 20 minutes Even: 35 DU + max thrusters (45/35) Odd: Rest Score is total thruster reps completed. 
Accessory A) Nordic Curls 3x8   B) Alternating Hanging Single-leg Raise 3x8L/R (hold top of each rep for :01 second)

19
Wednesday, December 19th

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 (each leg, alternating) 8 TTB 9 WB (20/14) 10 CTB 11 HSPU 12 front squats (no rack, 225/150)

20
Thursday, December 20th

Conditioning Bike/Row Bike/Row 5 rounds 3 minutes (moderate) 2 minutes (moderate-hard) 1 minute (hard) Rest 2 minutess between rounds. Use same pacing from last week.
Accessory Double KB Overhead Carry A) Double KB Overhead Carry 3x150' B) Shoulder Taps 3x15L/R
Cool Down ROMWOD

21
Friday, December 21st

Strength/Skill Front Squat 4 rounds :20 second double KB front rack wall-sit hold 12 barbell front squats 3 broad jumps Complete each round with minimal rest between movements. Rest 3 minutes between rounds.
Conditioning 5 pull-ups 5 pull-ups + 5 TTB 5 pull-ups + 5 TTB + 5 CTB 5 pull-ups + 5 TTB + 5 CTB + 50 air squats 5 pull-ups + 5 TTB + 5 CTB + 50 air squats + 15 bar muscle-ups 5 pull-ups + 5 TTB + 5 CTB + 50 air squats 5 pull-ups + 5 TTB + 5 CTB 5 pull-ups + 5 TTB 5 pull-ups
Accessory Single-leg Romanian Deadlift A) Single-leg Romanian Deadlift 4x7L/R
Accessory Half-kneeling Single-arm KB Press B) Half-kneeling Single-arm KB Press 4x7L/R

22
Saturday, December 22nd

Conditioning Teams of 2 6 Rounds (3 each) 15 calorie row 15 burpees over the erg 15 deadlifts (185/135) 6 Rounds (3 each) 12 calorie row 12 burpees over the erg 12 deadlifts (225/155) 6 Rounds (3 each) 9 calorie row 9 burpees over the erg 9 deadlifts (275/185)

23
Sunday, December 23rd

No workout posted

24
Monday, December 24th

Conditioning 10-20-30-40 Calorie row Devils press (50/35)

25
Tuesday, December 25th

Accessory CLOSED FOR CHRISTMAS

26
Wednesday, December 26th

Strength Power Clean + Push Press Every 3 minutes for 15 minutes Reverse Lunge (BB in back rack, front foot elevated) 8L/R  Power Clean + Push Press 1.1.1.1+4
Conditioning AMRAP18 15 WB (20/14) 12 pull-ups 9 squat clean (95/65)
Accessory A) Half-kneeling Pallof Press + Twist 3x8L/R (one rep is press + twist) B) Single-arm Upright Row 3x10L/R

27
Thursday, December 27th

Conditioning Bike/Row 6 rounds 3 minutes @hard pace 3 minutes rest
Accessory A) Zercher Hold 4x:40 seconds B) Single-arm Carry 4x50' L/R C) Single-arm FLR 4x:20 seconds L/R
Cool Down ROMWOD

28
Friday, December 28th

Strength Deadlift 1) Deadlift 3x6 Same weight across all working sets, goal is to push weight but maintain bar speed. Rest 2 minutes between sets.
Strength Bench Press 2) Bench Press 3x8 Same weight across all working sets, goal is to push weight but maintain bar spreed. Rest 2 minutes between sets.
Strength Banded Hip Thrusts ‚Äč3) Banded Hip Thrusts (band across lap, shoulders on bench) 1x100 (complete reps as fast as possible)
Conditioning 5 lateral burpees 5 power snatch (135/85) + 5 lateral burpees 5 OHS + 5 power snatch + 5 lateral burpees 10 ring MU + 5 OHS + 5 power snatch + 5 lateral burpees 100 DU + 10 ring MU + 5 OHS + 5 power snatch + 5 lateral burpees 10 ring MU + 5 OHS + 5 power snatch + 5 lateral burpees 5 OHS + 5 power snatch + 5 lateral burpees 5 power snatch (135/85) + 5 lateral burpees 5 lateral burpees
Accessory A) D-ball Curtsy Lunge 3x10L/R B) Half-kneeling Single-arm DB Press 3x10L/R (hold KB in front rack w/ other arm)

29
Saturday, December 29th

Conditioning Teams of 2 20 power cleans (255/165) 50 single-arm DB shoulder-to-overhead (70/53) 30 power cleans (205/135) 50 single-arm DB shoulder-to-overhead (70/53) 40 power cleans (155/105) 50 single-arm DB shoulder-to-overhead (70/53)

30
Sunday, December 30th

No workout posted

31
Monday, December 31st

Conditioning 2) 1) EMOM10 1st: 15 bar facing burpees 2nd: Rest 2) Every 6 minutes for 24 minutes 500m row 9-6-3 Power cleans (135/95) Front squats Rest as needed between parts 1 and 2

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