Wednesday, December 19th

A1) Barbell Bent-Over Row:
4×8

A2) KB SL RDL:
4×8 ea

B) Every 2:00 for 14:00
5 Bar Facing Burpee
10 T2B
5 G2O

Choose a weight that is very challenging, but you think you can do for all 7 rounds.

Tuesday, December 18th

A) Push Press: (15:00 Cap)
4×3

Build to a moderate starting weight and build. These should be difficult.

B) For Time in Pairs: (18:00 Cap)
100 DU/200 SU
100 Power Clean
100 DU/200 SU
100 Front Squat

Split work evenly.
1 work/1 rest.
Must finish all the snatch before moving onto the step-overs
Use the same weight for both movements

Monday, December 17th

A) Deadlift: (15:00 Cap)
4×8
Start at 55% 1RM and build from there

B) “Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Saturday, December 15th

Buddy Days!! Bring a friend or 3 to throwdown today!

A) Back Squat:
4×5

Build in weight.

B) 15:00 AMRAP in pairs:
12 SA KB FR Forward Lunge (R arm)
12 KBS
12 SA KB FR Forward Lunge (L Arm)

Athlete 1 Works through 1 round of amrap
Athlete 2, standing, holds DB in each hand. Work can only be done if the athlete is holding the DB.

Friday, December 14th

Ugly Sweater Holiday Party tonight starting at 6:15pm!! No 6:15pm class today but all others will run as regularly scheduled. We’ve got heaps of meat ordered from Notorious PIG! Bring a side or snack to share and whatever you want to drink.
Also Friday and Saturday this week are Buddy Days this month. Invite your friends to come get after it:)

A1) Strict Pull-up:
3xME

A2) Push-up w/elevated feet:
3xME

(10:00)

B) 3 Rounds for Time:
100 Du/200 SU
15 Power Clean & Press
20 Bar Facing Burpee
15 T2B/K2C

18 minute time-cap

FOR BUDDIES:
3 Rounds for time:
50 Su
10 KB DL
10 Burpee
10 K2C/Sit-up

Thursday, December 13th

A) 3 Rounds NFT:
10 HS Weight Transfer
8-12 strict ring dips
3-5 Strict Ring Muscle Ups
10 Candlestick Roll-up

B1) 3×1 Round:
10 Parallete Shoot-Through
:30 Ring L-Sit
:90 Plank (weight if wanted)

B2) 3×1 HSW/Progression:
100ft/40 Shoulder Taps

Wednesday, December 12th

A) Deadlift:
4×7

Start at 50% 1RM for first working set and go from there.

(15:00)

B) 30-20-10:
Alt DB Snatch
Wallball
Sit-up

(15:00 Cap)

Tuesday, December 11th

A1) Seated SA DB Press:
3×6 ea arm

A2) SA Bent Over Row:
3×6 ea arm

(12:00)

B) 16:00 AMRAP w/partner:
Row for Calories

Athlete 1 Starts Rowing

Athlete 2 works through 1 round of
25 Air squat
15 Push-up
5 C2B/Pull-up

Athletes switch when the athlete finishes 1 round of movements. The intent is max calories. So move quickly to make sure no one burns out on the rower.

Monday, December 10th

A) Squat Clean: (15:00)
4×3

* :03 Pause in bottom position*

These should be done as singles
These should be a moderate weight. base it off feel. difficult, but not to hard.

B) 15:00 EMOM:
1) 10 Goblet Squat
2) 10 T2B/K2C
3) 10 Burpee to a plate

Saturday, December 8th

A) Deadlift:
3×6
Build in weight start about 50% 1RM

(12:00 Cap)

B) 18:00 AMRAP in pairs:
10 DB Thruster
10 Pull-ups/Ring Row
10 FR DB Lunge

Athletes rotate after each movement.

A1=Thruster
A2=PU
A1=Lunge
A2=Thruster
etc..