MONDAY, DECEMBER 6th
A. Front Squat 8 x 2 @ 85% every 2 minutes
B. For Time, with partner...
3000/2400m Bike Erg (OR 1500/1200m Run)
*Partner Holds Handstand
-into-
50 Clean and Jerks (155/105) (split as needed)
-into-
1500/1200m Ski Erg or Row
*Partner Front Holds Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105)
Target time: 20-22 minutes
Time cap: 30 minutes
Scaling option 1 (Masters 45+)
2500/2000m Bike Erg
(Partner Holds Handstand)
into
50 Clean and Jerks (135/95) (split as needed)
into
1200/1000m Ski Erg or Row
(Partner Front Holds Sandbag Bear Hug (100/70) or Barbell Front Rack Hold (95/65))
Scaling Option 2 (Beginner)
2000/1600m Bike Erg
(Partner Holds Dumbbells Farmer Carry Style)
into
50 Power Cleans (light) (split as needed)
into
1000/800m Ski Erg or Row
(Partner Front Holds Barbell Front Rack Hold (light))
TUESDAY, DECEMBER 7th
B. 3 Sets for Reps:
AMRAP 3 Minutes
9 Double Dumbbell Power Cleans (50s/35s)
3 Wall Walks
-Rest 1:30 B/T Sets-
Scaling Option 1/Masters RX:
AMRAP 3 Minutes
9 Double Dumbbell Power Cleans (40s/25s)
3 Wall Walks
-Rest 1:30 B/T Sets-
Scaling Option 2
AMRAP 3 Minutes
9 Double Dumbbell Power Cleans (20/10s)
3 Half Wall Walks (6 Walking Planks)
-Rest 1:30 B/T Sets-
B. 3 Sets for Quality:
12 Weighted GHD Sit-ups
12 Single Leg Front Rack Side Box Step Up (ea side)
2 minute Max Double Unders
WEDNESDAY, DECEMBER 8th
A. Shoulder Press 8 x 2 @ 85@, every 2 minutes
B. For time:
75 Toes to bar
*Every 2 Minute on the Minute
12/9 Echo Bike Cals (including 0:00)
-rest until 12:00-
75 Wall Ball (30/20)
*Every 2 Minute on the Minute
12/9 Echo Bike Cals (including 0:00)
Target time: 6-8 minutes
Time cap: 10 minutes
Scaling option 1 (Masters 45+)
For time:
60 Toes to bar
(Every 2 Minute on the Minute
10/8 Echo Bike Cals)
rest until 12:00
75 Wall Ball (20/14)
(Every 2 Minute on the Minute
10/8 Echo Bike Cals)
* Scaling Option 2 (Beginner)
For time:
75 Hanging Knee Raises or Sit Ups
(Every 2 Minute on the Minute
8/6 Echo Bike Cals)
rest until 12:00
75 Wall Ball Thruster (light)
(Every 2 Minute on the Minute
8/6 Echo bike Cals)
THURSDAY, DECEMBER 9th
A. On a 30min clock, complete the following...
5 rounds
500/400m Row
30 Burpees
*Max Cals on Machine of Choice in remainder of time
Target Time: completing 5 rounds in ~ 20 minutes, having ~ 10 minutes to ride for cals
Scaling Option 1:
4-5 Rounds
400/300m Row
20 Burpees
B. 3 Sets for Quality:
40sec Hollow Hold
20 V-ups
20 Anchored Feet Situps
Rest 1- 2 minutes btw sets
FRIDAY, DECEMBER 10th
A 8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups
-rest 1:00 min after part A-
2:00 min Max Reps
Bar Muscle Ups
Target number of Reps each set:
Part A: 4+ Rounds (268 Reps +)
Part B: 15 reps +
Minimum number reps before scaling:
Part A: 3 Rounds (201 Reps)
Part B: 10 reps
Scaling option 1 (Masters 45+)
A. 8:00 Amrap
48 Double Unders
10 Deadlifts (155/105)
4 Strict Handstand Push-Ups
rest 1:00 min after part A
2:00 min Max Reps
Bar Muscle Ups or Burpee Chest to Bar
* Scaling Option 2 (Beginner)
A. 8:00 Amrap
50 Single Unders
10 Kettlebell Sumo Deadlifts
5 Dumbbell Push Press
rest 1:00 min after part A
2:00 min Max Reps
Burpee Pull Ups
SATURDAY, DECEMBER 11th
A. For TIme:
20-16-12-8-4
Box Jump Overs (24”/20”)
5-4-3-2-1
Rope Climbs
*50’ Dumbbell Front Rack Walking Lunge after each round (2x50/35s)
Target Time: 11-12 minutes
Time Cap: 16 minutes
Scaling option to finish near the target score:
16-12-8-4
Box Jump Overs (24”/20”)
4-3-2-1
Rope Climbs
*50’ Dumbbell Front Rack Walking Lunge after each round (2x35/20)
OR Partner Workout, for Time:
80 Chest to bar Pull Ups
20 Synchro bar facing burpees
40 Squat Cleans (165/110)
20 Synchro bar facing burpees
20 Squat Cleans (205/135)
20 Synchro bar facing burpees
40 Ring Muscle Ups
EXTRA GYMNASTICS WORK:
TOES TO BAR
10min EMOM, completing set every 2min of...
20 Quick Knee Raises + 5 Strict Knees to Elbows with 3 second descent
HANDSTAND PUSH-UPS
10min EMOM, completing set every 2min of...
20 Shoulder Taps on Wall + 5 Negative Kipping HS Pushups with 3 second descent