Monday, December 8th
Strength: 15 Minutes
3 Back Squat
2 Back Squat
1 Back Squat
3 Back Squat
2 Back Squat
1 Back Squat
Rest :90 between each set.
Workout: For Time – 12 Minute Cap
Option A:
5 Rounds
5 Hang Power Clean (155/105)
10 Dip
50 Double Under
Option B:
5 Rounds
5 Hang Power Clean (115/105)
7 Assisted Dip
50 Double Under
Option C:
5 Rounds
5 Hang Power Clean (Moderate)
7 Box Dip
50-70 Single Under
Tuesday, December 9th
Strength: 10 Minutes
3 x 8 Overhead Squat @ 62-67%
Workout: For Time – 10 Minute Cap
Option A
6 Rounds
3 Power Snatch @ 70%
6 Bar Muscle Up
Option B
6 Rounds
3 Power Snatch @ 70%
6 Jumping Bar Muscle Up
Option C
6 Rounds
3 Power Snatch (45/35)
6 Seated Ring Row
Wednesday, December 10th
Workout: For Time – 30 Minute Cap
Option RX+
9 Rounds
20/16 Calorie Row
15 Wall Ball (20/14)
5 Thruster (155/105)
Rest 1:00
Option A
9 Rounds
18/15 Calorie Row
15 Wall Ball (20/14)
5 Thruster (135/105)
Rest 1:00
Option B
9 Rounds
15/12 Calorie Row
10-15 Wall Ball (14/10)
5 Thruster (115/75)
Rest 1:00
Option C
9 Rounds
12/9 Calorie Row
10 Wall Ball (10)
5 Thruster (65/45)
Rest 1:00
Thursday, December 11th
Strength: Every Minute on the Minute for 10 Minutes
Option A:
Minute 1: 6-10 Strict Handstand Push Up + Max Floor Press (115/75)
Minute 2: Rest
Option B:
Minute 1: 6-10 Pike Push Up + Max Floor Press (95/65)
Minute 2: Rest
Option C:
Minute 1: 6-10 Dumbbell Strict Press + Max Dumbbell Floor Press
Minute 2: Rest
Workout: As Many Rounds as Possible in 12 Minutes
Option A
5 Strict Pull Up
10 Push Up
15 Abmat Sit Up
Option B
5 Assisted Strict Pull Up
10 Elevated Push Up
15 Abmat Sit Up
Option C
3 Ring Row
6 Elevated Push Up
9 Abmat Sit Up
Friday, December 12th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: Each Round for Time – 20 Minutes
Option A:
5 Rounds – 2:00 Each
2 Deadstop Deadlift @ 80%
4/4 Kettlebell Hang Snatch (53/35)
6 Ball Slam (20/15)
5 Rounds – 2:00 Each
8 Double Dumbbell Box Step Up (50/35, 24/20)
6 Box Jump
4 Double Dumbbell Snatch
Option B:
5 Rounds – 2:00 Each
2 Deadstop Deadlift @ 80%
4/4 Kettlebell Hang Snatch (35/26)
6 Ball Slam (20/15)
5 Rounds – 2:00 Each
8 Double Dumbbell Box Step Up (35/25, 24/20)
6 Box Jump
4 Double Dumbbell Snatch
Option C:
5 Rounds – 2:00 Each
2 Deadstop Deadlift @ 80%
4/4 Kettlebell Hang Snatch (26/18)
6 Ball Slam (15/10)
5 Rounds – 2:00 Each
8 Double Dumbbell Box Step Up (20/10)
6 Box Jump
4 Double Dumbbell Snatch
Saturday, December 13th
Workout: For Time – Partner – 36 Minute Cap
5 Rounds
300m Partner Run
30/24 Calorie Row
24 Toes to Bar
12 Clean and Jerk (135/95, 155/105, 185/125, 205/145, 225/155)
Alter weight, movements, reps, and distances as needed.