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:

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


B) 30-20-10:
Alt DB Snatch

(15:00 Cap)

Tuesday, December 11th

A1) Seated SA DB Press:
3×6 ea arm

A2) SA Bent Over Row:
3×6 ea arm


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)

* :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:
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.


Friday, December 7th

A) Strict Press: (12:00)
Find 1RM

B) Push Press: (10:00)
Find 1RM

C) 8:00 AMRAP:
5 Burpee Box Jump Over
10 Wallballs
15 Sit-ups

Thursday, December 6th

A1) Strict Ring Pull-up:

A2) Strict HSPU:


B) 15:00 AMRAP at moderate pace
5 Wall Walks
12 Ring Support Swings
5 MU Weight transfer from box

C) Hanging L-Sit:

Wednesday, December 5th

A1) Floor Press:

A2) SA Bent Over Row:
3×6 ea arm

Both have small pause at the top of the movment.

(12:00 Cap)

B) 5 Rounds for Time: (15:00 Cap)
12 Deadlift
9 Hang Power Clean
6 Push Jerk


(15:00 Cap)

Tuesday, December 4th

A) Front Squat: (18:00)
Find 1RM Front squat

B) 3 Rounds For Time: (10:00 Cap)
15 Box Jumps
10 Power Snatch
50 Du/100 SU

Monday, December 3rd

A1) Pullup:

A2) Push-up:

(10:00 Cap)

B) 6:00 AMRAP:
1K Row
ME DB Cleans

**Rest 3:00**

6:00 AMRAP:
25 KBS
15 T2B