Monday December 12
10:00 warm up
row/run/bike @easy pace
hip/shoulder mobility
2 rounds of [:20-:30 handstand or tripod hold + 5/side 1-arm kettlebell swings]
+
Every :90 for 4 sets:
1st: 2 touch and go power cleans + 1 split jerk
2nd: :30 handstand push ups, handstand negatives, or wall walks
+
For time:
20 burpees
Then 3 rounds:
20 kettlebell swings
10 pull ups
Then:
20 burpees
+
2 rounds not for time:
:15/side plank
10 hollow to superman rolls
Tuesday December 13
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell squats + :60 double under practice]
+
A1. Back squat, 5-5-5 @20x1, :60 rest
A2. 1-arm kettlebell row (unsupported, no bench), 3x8-10/arm, :60 rest
+
AMRAP in 10:00
15 wall balls or 15 dumbbell thrusters
50 double unders or 100 single unders
200m run or row
+
2 rounds not for time:
:30-:45 sorenson hold
40m tough farmers carry
Wednesday December 14
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 light dumbbell press + 3 dragon flags]
+
A. Dumbbell see-saw bench press, 3x6-8, 2:00 rest
B. Strict pull ups, barbell pull ups, or ring rows, 3x8-10, :90 rest
+
For 7:00
30 shoulder to overhead, 75/115
Then in the remaining time:
3 toes to bar
3 deadlifts, 145/205
6 toes to bar
6 deadlifts
9
9
12
12....
+
Not for time:
Focused mobility of choice
Thursday December 15
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :10/side passive hang]
+
A. Squat snatch, 10:00 technique work
+
4 sets for reps:
:30 overhead squats
:30 rest
:30 row calories
:30 rest
:30 box jumps
:30 rest
:30 wall walks
+
2 rounds not for time:
10 band pull downs
:30 leg raises
Friday December 16
A Max out Friday
+
For time with a partner, one person working at a time:
30 burpees to a plate
160m heavy farmers carry (4 times down & back)
30 pull ups, barbell pull ups, or ring rows
160m heavy farmers carry
30 sit ups
160m heavy farmers carry
Saturday December 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping or muscle up practice + 20m walking lunges]
+
A. Front rack alternating lunges, 3x8-10, 2:00 rest
B. Push press, 3-3-3, 2:00 rest
+
AMRAP in 10:00
5 dumbbell manmakers
10 box jump overs
15 row calories