MONDAY, NOVEMBER 30th
A. Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
B. For Time:
50 Deadlifts (95/65)
35 Hang Power Cleans (95/65)
20 Bar Facing Burpees
35 Hang Power Cleans (95/65)
50 Deadlifts (95/65)
Target Time: sub 10 minutes
Time Cap: 15 minutes
Masters 45+
Scaling option 1
For Time:
36 Deadlifts (95/65)
24 Hang Power Cleans (95/65)
12 Bar Facing Burpees
24 Hang Power Cleans (95/65)
36 Deadlifts (95/65)
Scaling option 2
For Time:
50 Kettlebell Deadlifts (light)
35 Kettlebell swings (light)
20 Up Downs
35 Kettlebell swings (light)
50 Kettlebell Deadlifts (light)
B. 3 sets
12 Single arm dumbbell bench press (each side) (light/moderate weight)
5-8 Partner Hamstring Curls
TUESDAY, DECEMBER 1st
A. EMOM 10min (10 sets)
1 Snatch @80%
B. Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike
Target time each set: Sub 30 Seconds
Time cap: 1 minute
Masters 45+
Scaling option 1
Every 4:00 (5 sets)
Max Effort 15/12 Cal. Assault Bike
Scaling option 2
Every 4:00 (5 sets)
30 secs Max Cal. Assault Bike
Scaling option 3
Every 4:00 (5 sets)
Max Effort 15/12 Calorie Row
C. 3 Sets:
10 Single Arm Dumbbell Windmills (Each Side)
10 Suitcase Deadlifts (Each Side)
15 Banded Scap Squeezes
WEDNESDAY, DECEMBER 2nd
A. Shoulder Press for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
B. 10:00 AMRAP
10 Box Jumps (24/20)
10 Push Ups
10 Toes to Bar
Target number of Rounds: 6-8
Minimum number Rounds before scaling: 5
Masters 45+
Scaling option 1
10:00 Amrap
7 Box Jumps (24/20)
7 Push Ups
7 Toes to Bar
Scaling option 2
10:00 Amrap
10 Step ups (24/20)
10 Bar Push Ups
10 Knees to Elbows
C. 3 Sets:
10 Dumbbell Single Arm Sotts Press (Each Side)
20 Hip Bridges
20 Supermans
1:30 Pigeon Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)
THURSDAY, DECEMBER 3rd
For Time:
2000/1500m Row
100 Thrusters (45/35)
30 Chest to Bar or 50 Pull Ups
Target time: 16-18 minutes
Time cap: 22 minutes
Masters 45+
Scaling option 1
1500/1200m Row
75 Thrusters (35/25)
30 Jumping Chest to bar or 50 Jumping Pull Ups
Scaling option 2
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
B.
5 min cool down bike or walk
1 min foam roll lats (each side)
1 min foam roll t-spine
1 min foam roll quads (each side)
FRIDAY, DECEMBER 4th
A. AMRAP 3:00
21 GHD’s
3 Rope Climbs
Max Strict Handstand Push ups (SHPSU)
- Rest 1 minute, then repeat until 63 reps of SHSPU are completed -
-OR-
Amrap 3:00
21 Abmat Sit Ups
21 Russian KettleBell Swings (1.5/1)
Max Handstand Push Ups (HSPU)
- Rest 1 minute, then repeat until 63 reps of HSPU are completed -
Target number of Reps each set: 12-15 reps
Target Time: sub 12 Minutes
Minimum number reps each set before scaling: 10 reps
Time Cap: 18 Minutes
Masters 45+
The Scaling aim is for athletes to maintain high intensity and have at least 45 seconds of of work time for SHSPU.
Scaling option 1
AMRAP 3:00
15 GHD’s
2 Rope Climbs
Max Strict Handstand Push ups
Rest 1 minute, then repeat until 42 reps of SHSPU are completed -
Scaling option 2
AMRAP 3:00
21 GHD’s
10 Burpee Pull ups
Max Handstand Push ups
Rest 1 minute, then repeat until 63 reps of HSPU are completed -
Scaling Option 3
Amrap 3:00
21 Abmat Sit Ups
21 Russian Kettle Bell Swings (1/.5)
Max Handstand Push Ups (HSPU)
Rest 1 minute, then repeat until 63 reps of Pike Push Ups (OR 63 Strict Dumbbell Presses) are completed -
B. 4 sets
10 Pistols
10 Landmine RDL (each side) (OR Dumbbell RDL)
SATURDAY, DECEMBER 5th
2 Person Teams:
50 Bench Press (185/125)
50 Strict Pull Ups
25 Burpee Box Get Overs (48/40) (OR 50 Burpee Box Jump Overs 24/20)
50 Sandbag Cleans (150/100) (OR 50 Power Clean 185/125)
*Split reps as desired
Individual Version:
25 Bench Presses (185/125)
25 Strict Pull Ups
25 Burpee Box Get Overs (48/40) (OR 50 Burpee Box Jump Overs 24/20)
25 Sandbag Cleans (150/100)
Target Time: sub 15 minutes
Time Cap: 20 minutes
Masters 45+
Scaling Option 1:
2 Person Teams:
50 Bench Presses (155/105)
30 Strict Pull Ups
50 Burpee Box Get Overs (40/32) (OR 60 Burpee Box Jump Overs 24/20)
30 Sandbag Cleans (150/100) (OR 30 Power Cleans 185/125)
*Split reps as desired
Individual Version:
*Split reps in half
Scaling Option 2:
2 Person Teams:
50 Bench Presses (115/80)
50 Banded Strict Pull Ups
50 Burpee Step Get Overs (24/20)
50 Sandbag Cleans (100/70) (OR 50 Power Cleans 115/80)
*Split reps as desired
Individual Version:
*Split reps in half