Programming 12/28 – 1/1

Monday
A.
Front Squat
6×3

B.
AMRAP 14
300m Row
20 KB Swings (53/35)
10 Goblet Squats

Tuesday
A.
Snatch
5×3 Building Heavy

B.
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Bar Facing Burpees

Wednesday
A.
Strict or Weighted Pull-ups
5×8

B.
21-15-9
Thrusters (95/65)
Pull-ups

Thursday
A.
HSPU
5×10

B.
800m Row
Then
4 Rounds
10 Wall Balls
10 Box Jumps
10 Push-ups
1 Rope Climb
Then
800m Row

Friday
A.
Back Squat
5×5

B.
Open 17.2 (Modified)
AMRAP 12
4 Rounds
50ft Dumbbell Walking Lunges (50/35) (Front Rack)
16 T2B
8 DB Power Cleans

Programming 12/21 – 12/25

Monday
A.
Back Squat
5×4
3 second decent

B.
Open 19.1
AMRAP 15
19 Cal Row
19 Wallballs

Tuesday
A.
Squat Clean and Jerk
5×3 Building Heavy

B.
AMRAP 4
8 Burpee Box Jumps
8 Ab-Mat Situps

Rest 1 Minute

AMRAP 3
5 Thrusters (95/65)
5 Bar Facing Burpees

Rest 1 Minute

AMRAP 2
10 Box Jumps
10 Burpees

Wednesday
“12 Days of Christmas”

    For Time, adding one movement per round:
    1 Sumo Deadlift High-Pull (75/55 lb)
    2 Thrusters (75/55 lb)
    3 Push Presses (75/55 lb)
    4 Power Cleans (75/55 lb)
    5 Power Snatches (75/55 lb)
    6 Kettlebell Swings (53/35 lb)
    7 Pull-Ups
    8 Knees-to-Elbows
    9 Box Jumps (24/20 in)
    10 Double-Unders
    11 Burpees
    12 Overhead Walking Lunges (45/25 lb Plate)

Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.

Thursday
Closed

Friday
Closed – Merry Christmas!

Programming 12/14 – 12/18

Monday
A.
Back Squat
15 mins to find your 1 RM

B.
21-15-9
Back Squat (55% of 1RM)
Kettlebell Swings (American/Heavy)

Tuesday
A.
Push Press
5×4 (build to heavy)

B.
4 sets of Max reps
60 seconds of Push Press (Bar)
60 seconds of Box Jumps/ Step ups
60 seconds of rest

Wednesday
A.
Sumo Deadlifts High Pulls
5,4,3,2,1,2,3,4,5 (light to heavy, heavy to light)

B.
For Time
40 Wall ball shots
400 meter run
40 Burpees
400 meter run
40 wall ball shots

Thursday
A.
Skill Work
DU’s and Hand Stand work

B.
20 AMRAP
10 Thrusters 115/85
10 Pull-ups (Strict)
20 Lunges 115/85 (rack on back)

Friday
A.
Front Squat
4×5 (3-2-1 Tempo)

B.
12 EMOM
25m Hand stand or walk 3 Wall Walks
40 DU’s or 80 Singles
8 Front Squats 155/125

Programming 12/7 – 12/11

Monday
A.
10EMOM
KLOKOV COMPLEX
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
(Weight at 80% of Push Press PR)

B.
23 AMRAP
9 Chest to Bar
15 Power Cleans (135/95)
21 Back Squats (same weight)
400 meter run

Tuesday
A.
OH Squats
5,4,3,2,1,2,3,4,5 (light to heavy,back to light)

B.
3RFT
4 Rope Climbs
16 KB/DB Snatch Alternating (Heavy)

Wednesday
A.
1 mile timed run (try for PR)
Roll out and stretch

B.
For Time
21 DB Thrusters (Heavy and rotate arms)
400 Meter Run
18 DB Thrusters (Same)
400 Meter Run
15 DB Thrusters (Same)

Thursday
A.
Front Squats
5,4,3,2,1,2,3,4,5 (light to heavy,back to light)

B.
Barbara
5RFT
20 Pull Ups
30 Push Ups
40 Ab Mat Sit-Ups
50 Air Squats
Rest 3 mins

30 Min cap

Friday
A.
Skills work (pistols, hand stand, stand ups)
Rope work (rope climb, jump rope)

B.
20 EMOM
1 Max V-Up’s
2 Max Front Squats 95/65
3 Max Box Jumps 24/20
4 Max Wall Balls