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12.11.19

12/10/2019

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Strength

Front Squat

6x3 @1.3.x.1
60% 1RM Front Squat

Conditioning

For Time:

40 Box Jumps 24/20
20 Hang Power Cleans 135/95
10 Hang Squat Cleans

**11:00 Time Cap

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12.10.19

12/9/2019

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Conditioning

1 Round of:

120 Double Unders
60 Push Presses @ 50% BW
30 T2B

Then, 2 Rounds of:

60 DU's
30 Push Press
15 T2B

Then, 3 Rounds of:

40 DU's
20 Push Press
10 T2B

25:00 Time Cap

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12.09.19

12/8/2019

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Strength

9:00 to build to a heavy 2 Rep Deficit Deadlift

Conditioning

27 Cal Row
15 Deadlifts 225/155
9 Burpee Pull Ups
21 Cal Row
12 Deadlifts
6 Burpee Pull Ups
15 Cal Row
6 Deadlifts
3 Burpee Pull Ups

**RX+ 275/185; C2B
​
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12.07.19

12/6/2019

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Strength

3 Sets:

6ea BB SLRDL
:30s rest
25'ea Suitcase Carry AHAP
*1:00 rest between sets

Conditioning

W/a Partner, For Time-

Switch working partner ev. :30

80 Alt DB Snatch 50/35
40 Cal Row
60 1A DB Clean & Jerk
30 Cal Row
40 DB Sit Ups
20 Cal Row

18:00 Time Cap


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12.06.19

12/5/2019

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Strength

Front Squat

5x3 @ 3.3.x.1
55% 1RM FS

​
Conditioning

AMRAP 9

3 Muscle Ups
6 Burpee Box Jumps
9 Wallballs


Cool Down

2:00ea Couch Stretch​

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12.05.19

12/4/2019

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Strength

4 Sets:

8ea 1A DB Bench Press
:30s rest
16 Banded Pull Aparts

*1:00 rest between sets

Conditioning

4 RFR

3:00 Work/1:00 Rest:

500/400 Meter Row
Max Single DB Box Step-Ups 50/35

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12.04.19

12/3/2019

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Conditioning

AMRAP 20
10 Pull-Ups
8 DBL KB Deadlifts (70/53)
5 BB Push Press (135/95)

Cool Down

2x through; 1:00ea

Bent Knee HS Stretch R
Bent Knee HS Stretch L
Alt Deadbugs
Glute Bridge Hold

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12.3.19

12/2/2019

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Strength

E3M x 4

12 BB RDL
6 BB Bent Over Row

Conditioning

3 RFT

30 Russian KB Swings
60 DU's
15 T2B
30 DU's

**15:00 Time Cap

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12.2.19

12/1/2019

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Strength

Strict Press

5x6-8 @ 3.1.x.1
45% 1RM Strict Press

Conditioning


Death By Hang Clean & Jerk 135/95

Starting with 3 reps, EMOM add an extra rep until you can no longer complete required amount in the :60 window

**RX+ 155/115


Cool Down

3x through, :45ea

Downdog
Scorpion R
Scorpion L
Cobra


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11.30.19

11/30/2019

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Strength

3 Sets:

6ea Front Front Elevated Reverse Lunge
:30 Hollow Rock/Hold

*RX+ :30 GHD Sit Ups

Conditioning

AMRAP 20:

9 DB Push Jerks 50/35
18 Alternating Pistols
9 T2B

Scale pistols with MB Box Step Ups

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