Friday 12/14
Strength
Overhead squats
*build to a heavy set of 5*
Workout of the day
For time-
Run 800m
Then
4 Rounds of:
20 KBS
15 Box jumps
Then
Run 800m
Thursday 12/13
Strength:
Every :90 seconds for 15 minutes
strict pull-ups
Workout of the day
15 min amrap
10 Ring push ups
12 DB Hang cleans
15/12 Cal Row
Rx 40/25#
Rx 50/35#
Wednesday 12/12
Wednesday
“Flight simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*Sets must be completed unbroken in order to move to the next set.
Practice double unders for 12-15 minutes if you don’t have Double unders
Workout of the day
For time-
30-24-18-12-6
Wall balls
5-4-3-2-1
Rope climbs
Tuesday 12/11
Olympic:
1 squat clean every :30 seconds for 12 minutes
Workout of the day
4 Rounds-
Row 300/250m
12 Pistols
18 Alternating v-ups
Monday 12/10
Strength
Build to a heavy set of 2 strict press + 6 push press
Workout of the day
14 min amrap
15 Plate Ground to overhead
12 T2B
9 Burpee to plate
Rx 45/35#
Rx+ 55/45
Friday 12/7
Strength
Back rack lunges
5×10
Workout of the day
4 min amrap
1 Rope climbs
6 deadlifts
6 bar facing burpees
Rest 1 minute
4 min amrap-
1 Rope climbs
9 KBS
6 burpees
Rest 1 minute
4 min amrap-
1 Rope climbs
12 Jump Squats
6 burpees
Wednesday 12/5
Workout of the day
4 Rounds
1 min max Bike
1 min max power cleans
1 min max wall balls 20/14#
1 min max plank
1 min max rest
Accessory work
2 Rounds-
30 second lunge hold(L)
30 second lunge hold(R)
30 hollow hold
Tuesday 12/4
Strength
Strict press
7×1
Workout of the day
14 min amrap
30/25 Cal Row
20 DB snatches
10 C2B pull-ups
Rx 40/25#
Rx+ 50/35#, 5 Bar muscle ups
Monday 12/3
Strength
Front squat
7×1
Workout of the day
Every 5 minutes for 15 minutes-
Run 400m
21 thrusters
9 burpee box jump overs
*rest at the 4 minute mark even if you don’t complete the work
Rx 75/55#
Rx+ 105/75#