12/19-12/24 S&C

Monday December 19

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10-15 light kettlebell swings + :20-:30 passive hang from bar]

+

Every :90 for 4 sets:

1st: 1 power clean + 1 hang power clean + 1 split jerk

2nd: :30 handstand/nose to wall hold or handstand push ups

+

AMRAP in 9:00

15 kettlebell swings

12 burpees

9 hang power cleans, 65/95

+

2 rounds not for time:

:10-:15 L-sit or L-hang

10-15 light banded good mornings

Tuesday December 20

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + :60 double under or kipping practice]

+

A1. Back squat, 4-4-4 @20x1 tempo, :60 rest

A2. 1-arm kettlebell row (unsupported), 3x6-8/side, :60 rest

+

For time:

30 wall balls, 14 to 9’/20 to 10’ or 30 dumbbell thrusters

30 toes to bar or sit ups

50 double unders or 100 single unders

20 wall balls or dumbbell thrusters

20 toes to bar or sit ups

50 double unders or 100 single unders

10 wall balls or 10 dumbbell thrusters

10 toes to bar or sit ups

50 double unders or 100 single unders

+

2 rounds not for time:

:30-:45 sorenson hold

40m plate pinch carry

Wednesday December 21

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [3 dragon flags + 10 hand-release push ups]

+

A. Push press, 5-5-5, 2:00 rest

B. Dumbbell external rotation, 3x8/side @30x0 tempo, :90 rest

+

For time:

21-15-9

Deadlifts, 125/185

Pull ups

Box jumps

+

Not for time:

Focused mobility of choice

Thursday December 22

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5/side 1-arm kettlebell overhead squats + 5 inchworms]

+

A. 1 snatch pull + 1 squat snatch, 1-1-1-1-1, begin a set every 2:00

+

AMRAP in 12:00

10 alternating lunges w/bar overhead

8 bar-facing burpees

6 front squats

2 wall walks or muscle ups

+

3 sets:

:30 hollow rocks

:30 rest

:30 flutter kicks

:30 rest

Friday December 23

A Max out Friday

+

For time with a partner, partners alternate

“Partner Fran”

Partner 1: 21 thrusters, 65/95

Partner 2: 21 thrusters

Partner 1: 21 pull ups

Partner 2: 21 pull ups

Then each partner does 15 of each movement then 9 of each

Both people are completing the entire “Fran” workout

12/12-12/17 S&C

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

12/4-12/10 S&C

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

11/28-12/3 S&C

Monday November 28

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 10 hand-release push ups]

+

A. Front squat, build to a tough single in 10:00

B. Bent over dumbbell rows w/both hands, 3x6-8, :90 rest

+

3 rounds for time:

200m run

15 goblet squats

15 box jumps

40 double unders (scaled-20) or 20 singles

+

Not for time:

Accumulate 2:00 front leaning rest on ground

Tuesday November 29

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [:20-:30 passive hang + 10-15 light kettlebell swings]

+

A. 8:00 rope climb or gymnastics practice

B. Power clean and split jerk, add weight only if split jerk is crisp with NO PRESS OUT, 7x1,

begin a set every :60

+

For 7:00

30 row calories

30 power cleans, 65/95

Max bar-facing burpees in remaining time

+

2 rounds not for time:

10-15 hip extensions or light reverse hypers

:30/side plank

Wednesday November 30

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [5/side 1-arm kettlebell overhead squats + :20-:30 handstand/tripod hold]

+

Every :90 for 4 sets:

1st: 2-3 overhead squats

2nd: 8-10 push ups, 2020 tempo

+

AMRAP in 10:00

10 toes to bar

15 dumbbell squats

200m run or 250m row

+

3 sets not for time:

8/side dumbbell external rotation, 30x0, rest as needed

Thursday December 1

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell press + :10/side passive hang]

+

A. Dumbbell see-saw bench press (non-working arm stays at lock out), 3x10-12, 2:00 rest

B. Muscle ups, strict pull ups, or wall walks, 3x max in :45, :90 rest

+

For time:

500m row

Then:

15-12-9

Deadlifts, 95/135

Pull ups

Sit ups

Then:

500m row

+

Not for time:

Focused mobility of choice

Friday December 2

A. Max out Friday

+

AMRAP in 9:00 with a partner, one person working at a time:

20 burpee box jumps

40 kettlebell swings

800m row or run

Saturday December 3

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds [:60 kipping practice or muscle up practice + 20m bear crawl]

+

A. Front rack alternating lunges, 3x12-16, 2:00 rest

B. Push press, 5-5-5, 2:00 rest

+

3 rounds for time:

400m run or 500m row

10 dumbbell step overs

15 sit ups

+

Bis, tris, and abs of choice

S&C 11/20-11/26

Monday November 21

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 goblet squats + 5 strict pull ups or ring rows]

+

Every :90 for 4 sets:

1st: 1-2 front squats, 22x1 tempo (doubles for sets 1&2, singles for sets 3&4)

2nd: 8-10 bent over dumbbell rows w/both hands

+

AMRAP in 8:00

6 heavy thrusters, don’t exceed 95/135

48 double unders (scaled- 24) or 96

8 chest to bar pull ups, pull ups, or ring rows

+

Not for time:

Accumulate :60 hollow hold

Tuesday November 22

10:00 warm up

row/run/bike@easy pace

Mobility

2 rounds of [10-15 light kettlebell swings + 10 broad jumps]

+

A. Power clean and split jerk clusters, 3x1.1.1, :10 between singles, 2:00 between sets

B. Muscle ups, rope climbs, or wall walks, 3x max in :45, :90 rest

+

3 rounds for time:

10 shoulder to overhead, 65/95

10 burpees to a 6” target

500m row

+

2 rounds not for time:

10-15 weighted hip extensions or light reverse hypers

10-15 light band pull aparts

Wednesday November 23

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [7 sotts press + 10 hand-release push ups]

+

A. Overhead squats, 3-3-2-2, 2:00 rest

B. Tempo push ups, 3x10 @2020 tempo, :90 rest

+

AMRAP in 7:00

12 alternating dumbbell lunges

12 toes to bar

12 box jumps

+

2 rounds not for time:

5 dragon flags

:20-:30 handstand or tripod hold

Thursday November 24

Thanksgiving workout

Friday November 25

Open gym 9:00-11:00

Saturday November 26

10:00 warm up

row/run/bike @easy pace

Mobility

2 rounds of [10 light dumbbell push press + :20-:30 passive hang]

+

A. 1-arm dumbbell shoulder press, 3x8-10/side, 2:00 rest

B. Kettlebell front-rack squats, 3x10, 2:00 rest

+

For time:

500m row

20 back squats, 65/95

400m row

15 back squats, 65/95

300m row

10 back squats, 65/95

200m row

5 back squats, 65/95

100m row