MONDAY, DECEMBER 9th
A.
In 15 minutes, find 1-RM Clean and Jerk
* start at 50% and build (3-2-2-1-1-1)
B.
On the 4:00 x 4 Rounds (16minutes):
30 Air Squats
20 Russian Kettlebell Swings (70/53lbs)
10 KB Facing Burpees
Goal Time: <3 minutes per interval
Scale to: by Load, then...20/12/7 reps
C.
Hamstring Stretch on Rig
TUESDAY, DECEMBER 10th
A.
Gymnastics Skill/ Strength Work:
In 12-15 minutes, work at a steady pace through these drills...
Strict Muscle-Up x 1-3 (Or Butterfly Kip circles x 10-15, or Kipping Pull-ups x 5-10)
Pistols x 10 (5 ea, Rolling, Counterweight, Box Asssistance)
L-Sit Hold x 20 seconds
Banded Rows x 10
Banded Snow Angels x 10
B.
10 min AMRAP:
30 Double Unders (90 SU)
10 Clusters (75/55lbs)
Goal Rounds: 6+
Scale to: 15 DU (45 SU), 5 Hang SCTh
C.
Smash Quads with Partner/ FR Quads/ Couch Stretch
WEDNESDAY, DECEMBER 11th
A.
200m Run
15 D-Ball Over Shoulder (150lb/100lb)
300m Run
12 D-Ball Over Shoulder (150lb/100lb)
400m Run
9 D-Ball Over Shoulder (150lb/100lb)
Goal Time:
Scale to: 200m Run stays, 10-7-5 reps
B.
5 Rounds for Load:
Bench Press x 2
Single Arm DB Bent Over Row @30X0 x 5 ea side
3 rounds:
10 GHD Sit-ups into :10 Supine Hold
10 Hollow Body rocks
20 Supermans
THURSDAY, DECEMBER 12th
A.
For Time:
75/60 Cal Row
50 Handstand Push-ups
50/35 Cal Assault Bike
50 Push Press (115lb/75lb)
30/20 Cal Ski
Scale to: 50/40 Row Cals, 30 hspu, 40/30 Bike Cals, 30 PP, same ski cals
Goal Time: < 20 minutes
B.
3-5 Rounds at Steady Effort:
50’ Sled Drag (Mod Load)
2 Laps Farmers Carry (One LAP R arm only, One LAP L arm only)
30 Banded Pull-Aparts, pulse pace
FRIDAY, DECEMBER 13th
A.
In 15 minutes, complete 5 sets of...
Paused Back Squat X 3
* Tempo @ 33X2
* finish around 70-75% of 1RM Back Squat
B.
Alternating complete rounds with partner, complete as many rounds and reps as possible in 20 minutes...
9 Chest to Bar Pull-Ups
12 Hang Power Cleans (135/95)
9 Ring Dips
21 Deadlifts (135/95)
Goal Time: <2.5 minutes per set
Scale to: by Load first, then...5, 7, 5, 15 reps
C.
3 rounds for quality:
15 AbMat Sit-ups w/ Plate (25/15lbs)
15 Russian Twists w/ Plate (25/15lbs)
Pigeon Pose as active rest
SATURDAY, DECEMBER 14th
NAUGHTY or NICE FAITH RX'D WOD during 8am Class
For Time:
15-12-9
Power Snatch (95/65)
30 Double Unders
Thrusters (95/65)
30 Double Unders
Scaled:
15-12-9
Power Snatch (75/55)
30 Double Unders (60 Singles)
Thrusters (75/55)
30 Double Unders (60 Singles)
ELF (Kids 14 and Under):
4 Rounds for Time:
10 Kettle Bell Swings
20 Single Unders
10 Plate Jumps (15#)
20 Single Unders
*Plate jumps are like box jumps to a plate