Monday, December 2nd
Strength: 20 Minutes
Find a 1 RM Snatch
1 Snatch @ 60%
1 Snatch @ 65%
1 Snatch @ 70%
1 Snatch @ 75%
1 Snatch @ 80%
1 Snatch @ 85%
1 Snatch @ 88%
1 Snatch @ 92%
1 Snatch @ 96%
1 Snatch @ 98%
1 Snatch @ 101% +
Workout: For Time – 10 Minute Cap
Option A:
4 Rounds
15 Shoulder to Overhead (95/65)
15 Burpee Over Bar
Option B:
4 Rounds
15 Shoulder to Overhead (75/55)
15 Burpee Over Bar
Option C:
4 Rounds
15 Shoulder to Overhead (45/35)
8 Burpee Step Over Bar
GOAL: Test / Stamina
Tuesday, December 3rd
Workout: For Reps – 30 Minute Cap
Option A:
3 Rounds
2:00 – Max Cal Machine
:30 – Rest
2:00 – Max Bar Muscle Up
:30 – Rest
2:00 – Max Cal Machine
:30 – Rest
2:00 – Max Power Clean (115/75)
Option B:
3 Rounds
2:00 – Max Cal Machine
:30 – Rest
2:00 – Max Chest to Bar Pull Up
:30 – Rest
2:00 – Max Cal Machine
:30 – Rest
2:00 – Max Power Clean (95/65)
Option C:
3 Rounds
2:00 – Max Cal Machine
:30 – Rest
2:00 – Max Strict Pull Up
:30 – Rest
2:00 – Max Cal Machine
:30 – Rest
2:00 – Max Power Clean (75/55)
GOAL: Power Endurance
Wednesday, December 4th
Strength: 18 Minutes
Find a 1 RM Clean and Jerk
1 Clean and Jerk @ 60%
1 Clean and Jerk @ 65%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 85%
1 Clean and Jerk @ 90%
1 Clean and Jerk @ 94%
1 Clean and Jerk @ 98%
1 Clean and Jerk @ 101% +
Workout: As Many Rounds as Possible in 12 Minutes
Option A:
8 Box Jump (30/24)
8 Double Dumbbell Hang Clean (50/35)
8 Double Dumbbell Squat (50/35)
Option B:
8 Box Jump (24/20)
8 Double Dumbbell Hang Clean (35/20)
8 Double Dumbbell Squat (35/20)
Option C:
8 Box Jump (20/16)
8 Double Dumbbell Hang Clean (25/15)
8 Double Dumbbell Squat (25/15)
GOAL: Test / Hip Power Endurance
Thursday, December 5th
Workout: For Time – 30 Minute Cap
Option A:
2500/2250m Row / 2000m Run
50 Pull Up
40 Deadlift (225/155)
30 Dip
20 Deadlift (275/205)
10 Wall Walk
Option B:
2500/2250m Row / 2000m Run
50 Jumping Pull Up
40 Deadlift (185/135)
30 Jumping Dip
20 Deadlift (225/155)
10 Half Wall Walk
Option C:
1750/1500m Row / 1000m Run
50 Ring Row
40 Deadlift (95/65)
30 Box Dip
20 Deadlift (115/75)
10 Inchworm Push Up
GOAL: Heavy Metcon
Friday, December 6th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 15 Minutes
5 x 3 Front Squat @ 85-88%
Workout: For Time – 15 Minute Cap
Option A:
5 Rounds
30 Double Under
8 Kettlebell Overhead Walking Lunge (Left – 53/35)
30 Double Under
8 Kettlebell Overhead Walking Lunge (Right – 53/35)
Option B:
5 Rounds
30 Double Under
8 Kettlebell Overhead Walking Lunge (Left – 44/26)
30 Double Under
8 Kettlebell Overhead Walking Lunge (Right – 44/26)
Option C:
4 Rounds
30 Single Under
8 Kettlebell Overhead Walking Lunge (Left – 26/18)
30 Single Under
8 Kettlebell Overhead Walking Lunge (Right – 26/18)
GOAL: Squat Maintenance / Lower Body Endurance
Saturday, December 7th
There will be no class to accomodate the Winter Swolstice.
