MONDAY, DECEMBER 3rd
A.
"Kelen Helly"
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly
Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups
B.
Complete 2 sets, not for time:
Find 10 RM Single Arm DB Shoulder Press (R/L)
10 Single Leg DB Deadlifts
Banded Glute Walks x 30 steps each direction
*on 2nd set of DB SP, complete 7 reps of Max Effort from Set 1
TUESDAY, DECEMBER 4th
A.
In 15 minutes, find a 3-RM Overhead Squat for today
* focus on slow and controlled tempo down
B.
Complete as many rounds and reps as possible in 12 minutes:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row
WEDNESDAY, DECEMBER 5th
A.
Complete 1000m Row for Time
B.
For Time, Complete 21-15-9 reps:
Bench Press (50-60% 1-RM)
Slam Ball (50/30lbs)
Ab Mat Sit-ups x Double Reps (42/30/18)
THURSDAY, DECEMBER 6th
A. In 15 minutes, complete 5 sets of 3 Deadlifts at 70-80%
*focus on perfect form, do not drop last rep from top, complete lift with descent of barbell
B.
Complete 5 Rounds for Reps:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest
FRIDAY, DECEMBER 7th
Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Thrusters (75/55)
100/70 Calorie Bike
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Thrusters (95/65)
100/70 Calorie Bike
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Thrusters (115/75)
SATURDAY, DECEMBER 8th
A.
On the 3:00 x 6 Rounds:
400m Run OR 400m Row OR 25/15 Cal Bike
3 Power Cleans (135/95)
3 Squat Cleans (135/95lbs)