Monday 12.14.20
A. 18min AMRAP:
Squat Cleans(185/125)
6 Bar Facing Burpees
9 Pull-ups
12 GHD’s or 16 Sit Ups
Scaling option 1
18:00 Amrap
3 Squat Cleans
(135/95)
6 Bar Facing Burpees
9 Ring Rows
16 Sit Ups
Scaling option 2
18:00 Amrap
3 Power Cleans
(135/95)
6 Burpees
9 Ring Rows
16 Sit Ups
Scaling option 3
18:00 Amrap
3 Power Cleans
(95/65)
6 Push Ups
9 Kettlebell Swings
12 Leg Lifts
B. 3 sets
7 reps Banded 7s (each movement)
10 Dumbbell Curtsy Lunge (each)
- into -
1 min foam roll lats (each side)
1 min seal pose
Tuesday 12.15.20
A. Back Squat 1 Rep Max
5@50%
3@70%
1@80%
1
B. 4 rounds
20/15 calorie Assault Bike
20 Alternating Dumbbell Snatches (50/35)
20 Jumping Air Squats
-Rest 2 min between rounds-
Target time each set: 3-4 minutes
Time cap: 5 minutes
High Intensity and Unbroken Reps
Scaling option 1
4 rounds
15/12 calorie Assault Bike
16 Alternating Dumbbell Snatch (35/20)
15 Jumping Air Squats
-Rest 2 min between rounds-
Scaling option 2
4 rounds
1 minutes Max Calorie Assault Bike
15 Kettle Bell Swings
15 Air Squats
-Rest 2 min between rounds-
C. 3 sets
8-12 Deficit Push Ups
12 Bodyweight Rows
12 Goblet Squats
Wednesday 12.16.20
A. 2 Rounds
50/40 Calorie Row
100ft Front rack Double Dumbbell Lunge (2x50/2x35)
40 Toes to Bar
Target time: 15-16 minutes
Time cap: 18 minutes
Scaling option 1
2 Rounds
40/30 Calorie Row
100ft Front rack Dumbbell Lunge (35s/20s)
25 toes to Bar
Scaling option 2
2 Rounds
40/30 Calorie Row
30 Single Dumbbell Weighted Box Step Ups (20in)
30 Abmat Sit Ups
B. 10 min double under practice
OR
30 unbroken double unders every minute for 10 minutes
Thursday 12.16.20
A. 1 Rep Max
5@50%
3@70%
1@80%
1
.B. Partner Workout
For Time:
50 Devil’s Press (2x50/2x35)
* Partner Holds Plank (elbows)
75 Burpee Box Jump Overs (24/20)
* Partner Dead Hangs (pull up bar)
100 HSPU
* No Hold
*split all reps between partners as desired
Target time: 15-17 Minutes
Time cap: 20 minutes
Scaling option 1
Partner
For Time:
50 Devil’s Press (2x35/2x25)
Partner Holds Plank (knees/elbows)
75 Burpee Box Step Overs (24/20)
Partner farmer carry hold (35s/25s)
100 Push Ups
-split all reps between partners
Scaling option 2
Partner
For Time:
50 Dumbbell Clean (2x35/2x25)
Partner Holds Plank (knees/elbows)
75 Burpees
Partner farmer carry hold (35s/25s)
100 Dumbbell Push Press (2x35/2x25)
-split all reps between partners
C. 3 sets
20 Sit Ups
20 Alternating V-Ups
20 Russian Twist
- rest 1:00 between sets -
Friday 12.18.20
A. EMOM 7 minutes:
Power Snatch + Overhead Squat + Squat Snatch
* build to a heavy complex for the day
B. 5 rounds
300m Run
15 Power Snatch (115/80)
Target time: 14-16 minutes
Time cap: 20 minutes
C. Scaling option 1
5 rounds
200m Run
12 Power Snatch (95/65)
Scaling option 2
5 rounds
300m Run
15 Power Cleans (115/85)
Scaling option 3
5 rounds
400m Row
15 Dumbbell Cleans (50s/35s)
C.3 sets
10 Lateral Box Step Ups (light weight)
20-30 sec Top of the Ring Hold
10 Strict Chin Up
Saturday 12.19.20
A. For time
90 Wall Ball (20/14)
30 Deadlift (275/185)
15 Bar Muscle ups
Target Time: sub 10 minutes
Time Cap: 13 minutes
Scaling option 1
60 Wall Ball (20/14)
30 Deadlift (225/155)
10 Bar Muscle ups
Scaling option 2
60 Wall Ball (14/10)
30 Deadlift (135/95)
15 Pull Ups+15 Push Ups (OR 15 banded bar muscle ups)
Saturday, 12.18
A. For time
90 Wall Ball (20/14)
30 Deadlift (275/185)
15 Bar Muscle ups
Target Time: sub 10 minutes
Time Cap: 13 minutes
Scaling option 1
60 Wall Ball (20/14)
30 Deadlift (225/155)
10 Bar Muscle ups
Scaling option 2
60 Wall Ball (14/10)
30 Deadlift (135/95)
15 Pull Ups+15 Push Ups (OR 15 banded bar muscle ups)
15 Bar Muscle ups