Friday 12/09/160

E

New Strength Cycle!: 7 x 1 Squat Clean – Day 1 of 15 (same weight across, approximately 60-70% of max)

Super Set: 7 x 3 strict handstand push-up – or progression

Metabolic Conditioning:
For time
40 lateral burpees over bar (or rower)
800m Row

Optional ‘Cash Out’: 5 toes to bar 200m run, 4 rounds

Thursday 12/08/160

D

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean with a 3 sec pause at the knee.

Metabolic Conditioning:
For Time
15 – 12 – 9 – 6 – 3
‘Heavy’ Power cleans (155/105)
Dumbbell Thruster (45/25)

Optional ‘Cash Out’: 50 ft suitcase carry, 15 kb swings, 5 min

Wednesday 12/07/160

C

Skill Practice Warm Up: Spend 8 minutes practicing rope climb progressions, including legless (if you are ready). Focus on using both left and right foot for legged rope climbs and the style that lets you avoid rope burn!

Strength: 6 x 2 Front Box Squat – 14 of 15 (same weight across, approximately 80% of max Front Squat)

Super Set: 6 x 4 weighted strict pull up – or progression

Metabolic Conditioning:
7 minute AMRAP
20′ out 20′ back overhead plate lunge (45/25)
8 bumper plate burpees (same)
30 double unders

Optional ‘Cash Out’: 4 min max cal row or Assault bike

Tuesday 12/06/160

B

Skill Practice Warm Up: Burgener Warm up then 6MIN EMOM 4 power snatch (50-60% 1RM)

Metabolic Conditioning:
15 minute AMRAP
Rolling Start: Do up to 2 rounds in 5 min, then max rounds until min 15
8 power snatches (95/65)
8 toes-to-bar
16 box jump (24/20)
Bumper plate farmer carry around building (45/25)

Monday 12/05/160

A

Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings).

Strength: 7 x 1 Front Box Squat – 13 of 15 (same weight across, approximately 75% of max Front Squat)

Super Set: 7 x 3 weighted strict pull up – or progression

Metabolic Conditioning: “10 minute Cindy“
10 minute AMRAP (as many rounds as possible)
5 pull-ups
10 push-ups
15 air squats

Optional ‘Cash Out’: 15 wall ball, 30 double unders, 3 rounds

Saturday 12/03/160

F

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.

Metabolic Conditioning: “Indians and Cowboys”
25 minute AMRAP (as many rounds as possible) – Teams of 3
With a partner, split the work up any way you desire, one person working at a time (except on double unders / bear crawl).
10 shoulder press (135/85)
120 double unders (total for team, everyone working at the same time)
20 power snatches (same)
120 double unders (total for team, everyone working at the same time)
30 Front squats (same)
120 double unders (total for team, everyone working at the same time)
40′ bear crawl (everyone)

Optional ‘Cash Out’: 20′ suitcase lunge steps, 6 bootlegger burpees, 3 rounds

Friday 12/02/160

E

Skill Practice Warm Up: 6min EMOM 4 thrusters at 50-60%.

Metabolic Conditioning:
For time – 3 Rounds
12 Thrusters (115/75)
21 Kettlebell Swings (53/35)
400m Run

Thursday 12/01/160

D

Strength: 5×3 Front Box Squat – (same weight across, approximately 65-75% of max Front Squat)

Super Set: 5×5 weighted strict pull up – or progression

Metabolic Conditioning:
For Time
15 ‘high’ box jumps (30/24)
10 squat snatches (135/85)
15 clean and jerks (same)

Optional ‘Cash Out’: 1 minute of wall ball, 1 minute of single arm db hang power snatch, 3 rounds

Wednesday 11/30/160

C

Skill Practice Warm Up: Spend 10 minutes working handstand, handstand walking, and HSPU progressions. Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you can do deficit, do them!

Metabolic Conditioning:
For time
1000m Row
Then 4 rounds
10 kipping pull ups (10/10*/5 with a band)
40′ walking lunge
15 toes-to-bar
15 burpees

Tuesday 11/29/160

B

Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.

Strength: 1-1-1-1-1-1-1 Squat Clean (increasing weight with each set)

Metabolic Conditioning:
For time – 5 rounds
8 squat clean thrusters (115/75)
4 reps of 20′ out 20′ back shuttle run

Optional ‘Cash Out’: 30s hang on the pull up bar, 25 cal row, max rounds in 5 minutes