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December 18 Monday

Power Clean & Jerk - Start light and go based on feel

*12 Min Cap L4: 3"/1.5" Deficit L3: HSPU L2: Ab Mat HSPU L1: Push-Up/Pike Push-up L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 L4: 20 L3: 15 L2: 10 L1: 6


December 15 Friday

L4/L3/L2: As written L1: 5x5 Form

L4/L3: As written L2: 400M L1: 300M


December 14 Thursday

Rest Day

December 13 Wednesday

L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 10 Bar Muscle-Ups L3: 20 Pull-Ups L2: 20 Banded Pull-Ups L1: 20 Ring Rows L4: 80 DUs L3: 40 DUs L2: 120 Singles L1:60 Singles


December 12 Tuesday

2 TIMES: 4 Min AMRAP 15/12 Cal Row 15 Wallballs Rest 2 MIn 4 Min AMRAP 10 Burpees 10 DB Snatch Rest 2 Minutes L4: 18/15 L3: 15/12 L2: 12/10 L1:10/8 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 12 L3: 10 L2: 8 L1: 6 or 10 box burpees L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

2 TIMES: 4 Min AMRAP 15/12 Cal Row 15 Wallballs Rest 2 MIn 4 Min AMRAP 10 Burpees 10 DB Snatch Rest 2 Minutes L4: 18/15 L3: 15/12 L2: 12/10 L1:10/8 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 12 L3: 10 L2: 8 L1: 6 or 10 box burpees L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

2 TIMES: 4 Min AMRAP 15/12 Cal Row 15 Wallballs Rest 2 MIn 4 Min AMRAP 10 Burpees 10 DB Snatch Rest 2 Minutes L4: 18/15 L3: 15/12 L2: 12/10 L1:10/8 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 12 L3: 10 L2: 8 L1: 6 or 10 box burpees L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

2 TIMES: 4 Min AMRAP 15/12 Cal Row 15 Wallballs Rest 2 MIn 4 Min AMRAP 10 Burpees 10 DB Snatch Rest 2 Minutes L4: 18/15 L3: 15/12 L2: 12/10 L1:10/8 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 12 L3: 10 L2: 8 L1: 6 or 10 box burpees L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

L4: As Written L3: As Written L2: 15 of each L1: 10 of each L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8


December 11 Monday

L4: 5 Ring Muscle-Ups L3: 10 Ring Dips L2: 10 Banded Dips L1: 10 Box Dips L4: 20/15 L3: 15/12 L2: 12/10 L1: 10/8 L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


December 10 Sunday

Rest Day

December 9 Saturday

1- Strict Pull-Ups (Try to do a number you can stick with acrossed all 6 rounds of pull-ups) 2- Light Jog INSIDE L4: Strict Muscle-Ups L3: Strict Pull-Ups L2: Negative or Banded Negatives L1: Ring Rows

8 Rounds :20 on/:10 off. Complete 8 rounds of Push-Ups then advance to Box Jumps for 8 rounds 1- Push-Ups 2- Box Jumps 3- Sit-Ups 4- Ball Slams L4: Push-Ups L3: Push-Ups L2: 20" Box Push-Ups L1: 30" Box Push-Ups L4: 24/20 L3: 24/20 L2: 20/Plates L1 Plates L4: 50/30 L3: 30/20 L2: 20/15 L1: 15/10


December 8 Friday

*13 Min Cap L4: 50 DUs L3: 30 DUs L2: 90 Singles L1: 45 Singles L4: 25/20 L3; 20/16 L2: 16/13 L1: 13/10 L4: 95/65 L3: 65/45 L2: 45/30 Hang Power Snatch L1: 45/30 Hang Power Clean


December 7 Thursday

Rest Day

December 6 Wednesday

For Max Reps 2X: 4 Min AMRAP 28/22 Cal Row 20 Wallballs Max Cal Bike Rest 4 Min Then 4 Min AMRAP 20/15 Cal Bike 20 R KBS Max Cal Row Rest 4 Min Row L4: 35/28 L3: 28/22 L2: 22/17 L1: 14/11 Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 KBS L4: 70/53 L3; 53/35 L2: 35/26 L1: 26/18 Bike L4: 25/20 L3; 20/16 L2: 16/13 L1: 13/10

For Max Reps 2X: 4 Min AMRAP 28/22 Cal Row 20 Wallballs Max Cal Bike Rest 4 Min Then 4 Min AMRAP 20/15 Cal Bike 20 R KBS Max Cal Row Rest 4 Min Row L4: 35/28 L3: 28/22 L2: 22/17 L1: 14/11 Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 KBS L4: 70/53 L3; 53/35 L2: 35/26 L1: 26/18 Bike L4: 25/20 L3; 20/16 L2: 16/13 L1: 13/10

For Max Reps 2X: 4 Min AMRAP 28/22 Cal Row 20 Wallballs Max Cal Bike Rest 4 Min Then 4 Min AMRAP 20/15 Cal Bike 20 R KBS Max Cal Row Rest 4 Min Row L4: 35/28 L3: 28/22 L2: 22/17 L1: 14/11 Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 KBS L4: 70/53 L3; 53/35 L2: 35/26 L1: 26/18 Bike L4: 25/20 L3; 20/16 L2: 16/13 L1: 13/10

For Max Reps 2X: 4 Min AMRAP 28/22 Cal Row 20 Wallballs Max Cal Bike Rest 4 Min Then 4 Min AMRAP 20/15 Cal Bike 20 R KBS Max Cal Row Rest 4 Min Row L4: 35/28 L3: 28/22 L2: 22/17 L1: 14/11 Wallballs L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 KBS L4: 70/53 L3; 53/35 L2: 35/26 L1: 26/18 Bike L4: 25/20 L3; 20/16 L2: 16/13 L1: 13/10


December 5 Tuesday

*Lateral if class size is too large L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/25 L4: 12 Bar Facing Burpees L3: 10 Bar Facing Burpees L2: 8 Bar Facing Burpees L1: 6 Bar Facing Burpees or 10 Box Burpees L4: 10 C2B L3: 10 Pull-Ups L2: 10 Banded Pull-Ups L1: 10 Ring Rows


December 4 Monday

L4: 185/125 L3: 135/95 L2: 95/65 L1: 65/45 From Hang *Can go L4 if sub 1:20 Grace

3 Rounds For Quality 3 Jefferson Curls 10 Weighted Sit-Ups (Feet Anchored) 10 Weighted Hip Extensions 100' Farmer's Walk L4: 26/18 L3: 18/10 L2: 10 L1: 5/PVC L4: 70/50 L3: 50/35 L2: 25/15 L1: Body Weight L4: 45/25 L3: 35/15 L2: Hip Extensions L1: Supermans L4: 106/70 L3: 70/53 L2: 53/35 L1: 35/26


December 3 Sunday

Rest Day

December 2 Saturday

3 Person Teams L4: 225/155 L3: 165/115 L2: 125/85 L1: 95/65 Cals L4: 50/40 L3: 40/32 L2: 32/26 L1: 26/20 L4: TTB L3 TTB L2: Knee Raises L1: Ab Mat Sit-Ups L4: 50/35 L3: 35/25 L2: 25/15, Body Weight Lunges L1: 15/10, Step-Ups