Monday, December 1st
Gymnastics: 9 Minutes
6 Rounds
:30 Max Rep Burpee Bar Muscle Up or Burpee Pull Up
1:00 Rest
Workout: For Time – 11 Minute Cap
Option A
30-20-10: Toes to Bar
10-20-30: Wall Ball (20/14)
Option B
30-20-10: Swinging Leg Raise / Knees to Elbow
10-20-30: Wall Ball (14/10)
Option
25-15-10: Knee Tuck
10-15-25: Wall Ball (10/8)
Tuesday, December 2nd
Strength: 12 Minutes
4 x 3 Front Squat @ 75-85%
Workout: For Time – 16 Minute Cap
Option A
20 Rounds
3 Power Clean (135/95)
5 Push Up
7 Air Squat
1:00 Rest after Round 8 and 15
Option B
20 Rounds
3 Power Clean (115/75)
5 Knee Push Up
7 Air Squat
1:00 Rest after Round 8 and 15
Option C
20 Rounds
3 Power Clean (65/45)
5 Elevated Push Up
7 Air Squat
1:00 Rest after Round 7 and 11
Wednesday, December 3rd
Strength: 10 Minutes
5 Rounds – 2:00 Each
1 Snatch @ 65-75%
1 Low Hang Snatch @ 65-75%
1 Above Knee Hang Snatch @ 65-75%
Workout: Every Minute on the Minute for 15 Minutes
Option A
Minute 1: 20/15 Machine Calorie
Minute 2: 4 Power Snatch + Max Box Jump (24/20)
Minute 3: Rest
Option B
Minute 1: 16/12 Machine Calorie
Minute 2: 4 Power Snatch + Max Box Jump (24/20)
Minute 3: Rest
Option C
Minute 1: Max Machine Calories in :45
Minute 2: 4 Power Snatch + Max Box Step Up
Minute 3: Rest
Thursday, December 4th
Workout: As Many Rounds as Possible in 12 Minutes
Option RX+
6 Thruster (155/105)
12 Chest to Bar Pull Up
60 Double Under
Option A
6 Thruster (135/95)
12 Pull Up
60 Double Under
Option B
6 Thruster (115/75)
6 Band Assisted Strict Pull Up
40-60 Double Under
Option C
6 Thruster (65/45)
6 Ring Row
60-80 Double Under
Cashout:
21 V Up or Tuck Up
20 Goblet Reverse Lunge
15 V Up or Tuck Up
20 Goblet Reverse Lunge
9 V Up or Tuck Up
20 Goblet Reverse Lunge
Friday, December 5th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible – 26 Minutes
Option A
As Many Rounds as Possible in 12 Minutes
12 Sit Up
8 Deficit Handstand Push Up
250m/200m Row
Rest 2:00
As Many Rounds as Possible in 12 Minutes
8 Knee to Elbow
12 Pistol
250m/200m Row
Option B
As Many Rounds as Possible in 12 Minutes
12 Sit Up
8 Pike Push Up
250m/200m Row
Rest 2:00
As Many Rounds as Possible in 12 Minutes
8 Knee to Elbow
12 Pistol to Box
250m/200m Row
Option C
As Many Rounds as Possible in 12 Minutes
12 Sit Up
8 Seated Dumbbell Press
250m/200m Row
Rest 2:00
As Many Rounds as Possible in 12 Minutes
8 Knee to Elbow
12 Goblet Lunge
250m/200m Row
Saturday, December 6th
Workout: For Time – Partner – 40 Minute Cap
Option A:
80/65 Assault Bike Calories
80 Deadlift (135/95)
80 Barbell Burpees
80/65 Assault Bike Calories
80 Hang Cleans
80 Shoulder to Overhead
80/65 Assault Bike Calories
Option B:
80/65 Assault Bike Calories
80 Deadlift (95/65)
80 Barbell Burpees
80/65 Assault Bike Calories
80 Hang Cleans
80 Shoulder to Overhead
80/65 Assault Bike Calories
Option B:
70/55 Assault Bike Calories
70 Deadlift (75/55)
70 Barbell Burpees
70/55 Assault Bike Calories
70 Hang Cleans
70 Shoulder to Overhead
70/55 Assault Bike Calories