MONDAY, DECEMBER 10th
A.
In 15 minutes, find a 1-RM Split Jerk for today
*taken from the rack
B.
As many rounds as possible in 4 minutes:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row/Bike in Time Remaining
Rest 2 Minutes
TUESDAY, DECEMBER 11th
A.
In 15 minutes, find a heavy 3-RM Back Squat for today
B.
4 Rounds for Time:
400 Meter Run
40 Air Squats
20 GHD Sit-ups
WEDNESDAY, DECEMBER 12th
A.
For 12 minutes, work to complete 2-3 Sets of the following Gymnastics skills:
Butterfly or Kipping Box Drill x 8-10 reps
V-Ups with PVC pipe x 8-10 reps
L-Sit x 30 seconds
B.
Every 3 minutes for 24 minutes:
Interval 1- Row 500m
"Interval 2 - 15 Pull-ups + 12 Toes to Bar + 9 Box Jumps (30/24"")"
* Goal is to work for 2min or less; rest for 1min or more
THURSDAY, DECEMBER 13th
A.
For 15 minutes, work to complete 2-3 Sets of the following Gymnastics skills:
Rope Climbs x 1-3 (J-hook practice)
Wall Facing Handstand Hold 15-30 sec + 1-3 Strict Handstand Push-ups (Use Pike Position Hold + Pike Pushups as needed)
Hollow Body to Superman Arch Rolls x 6-8 reps
B.
As many rounds as possible in 9 minutes:
3 Cal Bike, 3 Wall Ball, 3 Kettlebell Swings (20/14lbs, 53/35lbs)
6 Cal Bike, 6 Wall Ball, 6 Kettlebell Swings (20/14lbs, 53/35lbs)
9 Cal Bike, 9 Wall Ball, 9 Kettlebell Swings ( (20/14lbs, 53/35lbs)
...
Continue to add (3) Repetitions Per Round
FRIDAY, DECEMBER 14th
A. In 15 minutes find a heavy 1-RM Squat Clean Thruster
B.
For Time, with a partner:
50 Lateral Partner Plank Burpees
50 Power Cleans (135/95)
40 Lateral Partner Plank Burpees
40 Hang Squat Cleans (135/95)
30 Lateral Partner Plank Burpees
30 Thrusters (135/95)
*share reps as desired
SATURDAY, DECEMBER 15th
A.
Every 90 seconds, for 30 minutes (4 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200m Run
Station 4 – 20 Single-Arm DB Snatches (55/35 lbs – 10 each side)
Station 5 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)