Monday December 5
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10-15 light kettlebell swings + :20-:30 passive hang]
+
Every :90 for 4 sets:
1st: 1-2 power clean and split jerks w/NO press out
2nd: :30 rope climbs, strict pull ups, barbell pull ups, or ring rows
+
AMRAP in 9:00
15 kettlebell swings
12 sit ups
9 power cleans, do not exceed 95/135
7 burpees over the bar
+
2 rounds not for time:
20m/side 1-arm dumbbell overhead carry
:45 front leaning rest
Tuesday December 6
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + :30 handstand hold or nose to wall hold]
+
A1. Back squat, 6-6-6 @20x1, :60 rest
A2. Bent over dumbbell rows w/both hands, 3x5-6, :60 rest
+
3 sets:
AMRAP in 3:00
12 goblet squats
10 toes to bar
50 double unders or 100 single unders
:60 rest
Pick up where you left off in previous set
Score is total overall rounds
+
2 rounds not for time:
10 moderate band pull aparts
10 moderate band good mornings
Wednesday December 7
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1-arm dumbbell press + 3 dragon flags]
+
A. Dumbbell see-saw bench press (non-working arm stays at lockout) 3x8-10, 2:00 rest
+
For 16:00
1st: 7 tough thrusters, do not exceed 95/135
2nd: :30 tough upper pull (rope climbs, muscle ups, CTB pull ups, pull ups, etc)
3rd: 10 box jump overs
4th: 8/10 row calories
+
2 rounds not for time:
40m plate pinch carry
:30 hollow rocks
Thursday December 8
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 wall balls + 20m bear crawl]
+
A. Overhead squat, 2-2-1-1 @20x1 tempo, 2:00 rest
B. Ring dips (use assistance if needed), 3x max in :30, :90 rest
+
For time:
21-15-9
Overhead squats, 65/95
Hand-release push ups
40 double unders or 80 singles after each set
+
Not for time:
Focused mobility of choice
Friday December 9
A. Max out Friday
+
AMRAP in 10:00 with a partner, partners alternate movements:
10 alternating dumbbell snatches
15 wall balls, 14 to 9’/20 to 10’
20 row calories
Saturday December 10
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [:60 kipping or muscle up practice + 10 light dumbbell lunges]
+
A. Front rack alternating lunges, 3x 10-12, 2:30 rest, accumulate 1-3 muscle ups or wall walks
during this time
B. Push press, 4-4-4, 2:00 rest
+
12:00 clock, begin a set every 3:00
15 burpees w/2-hand touch to 6” target
15 weighted sit ups
+
Bis, tris, and abs of choice