ANNOUNCEMENTS
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Monday, Dec 6
Workout of the Day
Warm-Up (Not Scored)
3 SETS (7:00 CAP)
250/200m Row
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
250/200m Row
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
Extended Warm-Up (Other / Text)
2 SETS FOR QUALITY
12 Alt. DB Goblet Side Lunges
12 DB Deadbugs*
*L+R = 1-Rep
-Quick Walking Rest b/t Sets-
(No Measure)
12 Alt. DB Goblet Side Lunges
12 DB Deadbugs*
*L+R = 1-Rep
-Quick Walking Rest b/t Sets-
(No Measure)
Workout (Time)
5 SETS
25 Wallballs (20/14)|(14/10)*
12/10 Cal Bike
-Rest 1:30 b/t Sets-
*Goal is to complete unbroken.
Time cap: 24 minutes
(Score is Time for each set)
25 Wallballs (20/14)|(14/10)*
12/10 Cal Bike
-Rest 1:30 b/t Sets-
*Goal is to complete unbroken.
Time cap: 24 minutes
(Score is Time for each set)
Sunday, Dec 5
Workout of the Day
Warm-Up (Not Scored)
200m Run
then...
2-3 SETS ON AN 8:00 RUNNING CLOCK…
10 KB RDLs (Slow descent)
5 Inchworms w/ Push-Up (Feet stationary)
10 KB Goblet Squats (Slow descent)
5 Push-Up to Pike + 10 Pike Shoulder Taps
then...
2-3 SETS ON AN 8:00 RUNNING CLOCK…
10 KB RDLs (Slow descent)
5 Inchworms w/ Push-Up (Feet stationary)
10 KB Goblet Squats (Slow descent)
5 Push-Up to Pike + 10 Pike Shoulder Taps
DANIEL (Time)
For time:
• 50 Pullups
• 400m Run
• 21 Thrusters (95/65)
• 800m Run
• 21 Thrusters (95/65)
• 400m Run
• 50 Pullups
• 50 Pullups
• 400m Run
• 21 Thrusters (95/65)
• 800m Run
• 21 Thrusters (95/65)
• 400m Run
• 50 Pullups
Saturday, Dec 4
Workout of the Day
Warm-Up (Not Scored)
5:00 RUNNING CLOCK (complete as much as you can!)...
1 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges
1 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats
1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats
1 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges
1 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats
1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats
Partner Workout (Rounds + Reps)
IN TEAMS OF 2, one partner working at a time...
AMRAP x 25 MINUTES
30 Front Squats (Barbell must touch ground after 3 reps)
500m Row
10 Burpees over Bar (Partners alternate)
(Score is Rounds + Reps)
AMRAP x 25 MINUTES
30 Front Squats (Barbell must touch ground after 3 reps)
500m Row
10 Burpees over Bar (Partners alternate)
(Score is Rounds + Reps)
Solo Option (Time)
AMRAP 25:
15 Front Squats (155/105)|(115/75)*
500/400m Row
10 Burpees over Bar
*Bar must touch the ground after 3 reps.
(Score is Time)
15 Front Squats (155/105)|(115/75)*
500/400m Row
10 Burpees over Bar
*Bar must touch the ground after 3 reps.
(Score is Time)
Friday, Dec 3
Workout of the Day
Warm-Up (Not Scored)
2 SETS
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist
Into…
2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*
*Round 2: Switch to Box Jumps
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist
Into…
2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*
*Round 2: Switch to Box Jumps
Barbell (Load)
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch*
*Athlete Choice for Power or Squat
(Score is Weight)
Build to a Heavy 1-Rep Snatch*
*Athlete Choice for Power or Squat
(Score is Weight)
Workout (Time)
FOR TIME
15-20-25
Power Snatch (95/65)|(65/45)
Box Jumps (24/20)
(Score is Time)
15-20-25
Power Snatch (95/65)|(65/45)
Box Jumps (24/20)
(Score is Time)
Thursday, Dec 2
Workout of the Day
Warm-Up (Not Scored)
2:00 Bike (EZ-Mod)
2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups
1:00 Bike (Mod-Hard)
2 ROUNDS
8 Alt DB Goblet Curtsy Lunge
8 Small Kip Swings
8 V-Ups
2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups
1:00 Bike (Mod-Hard)
2 ROUNDS
8 Alt DB Goblet Curtsy Lunge
8 Small Kip Swings
8 V-Ups
Workout (Calories)
AMRAP x 21 MINUTES*
Max Cal Bike or Row
*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.
(Score is Total Calories)
Max Cal Bike or Row
*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.
(Score is Total Calories)
Cool Down (Other / Text)
FOR RECOVERY
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold
(No Measure)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold
(No Measure)
Wednesday, Dec 1
Workout of the Day
Warm-Up (Not Scored)
ONE ROUND CHIPPER STYLE
30 Single Unders
10 Bent Over IYTs
10 KB Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 KB OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 KB Swings (full range)
:30 Double Under Practice
30 Single Unders
10 Bent Over IYTs
10 KB Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 KB OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 KB Swings (full range)
:30 Double Under Practice
Strength (Load)
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
Workout (Time)
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 KB Swings (70/53)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 KB Swings (70/53)
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 KB Swings (70/53)
(Score is Total Time)
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 KB Swings (70/53)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 KB Swings (70/53)
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 KB Swings (70/53)
(Score is Total Time)
Tuesday, Nov 30
Workout of the Day
Warm-Up (Not Scored)
2 SETS (10:00 CAP)
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows
Into..
2 SETS
8 PVC Overhead Squats
8 Up-Downs
8 Ring Rows
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows
Into..
2 SETS
8 PVC Overhead Squats
8 Up-Downs
8 Ring Rows
Strength (Load)
3x5-7
Tempo Overhead Squat (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
Tempo Overhead Squat (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
Workout (Time)
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(Score is Time)
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(Score is Time)
Monday, Nov 29
Workout of the Day
Warm-Up (Not Scored)
3 SETS (6:00 CAP Get as far as you can…)
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold
Extended Warm-Up (Other / Text)
"ROWLING"
ON A 10:00 RUNNING CLOCK...
5-7 attempts to Row as close as you can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every meter above or below 100m.
(No Measure)
ON A 10:00 RUNNING CLOCK...
5-7 attempts to Row as close as you can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every meter above or below 100m.
(No Measure)
DEATH ROW (Rounds + Reps)
EMOM x 20 MINUTES*
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Perfect score is 350/300. How close can you get?
(Score is Number of Cals & Burpees Completed)
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Perfect score is 350/300. How close can you get?
(Score is Number of Cals & Burpees Completed)
Finisher (Time)
FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
(Score is Time)
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
(Score is Time)
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