Monday, December 9th
Strength: 15 Minutes
6 x 5 Dead Stop Deadlift
3 Seated High Box Jump or Seated Vertical Jump after each set.
Workout: For Time – 15 Minute Cap
Option A:
5 Rounds
18 Single Arm Devil Press (50/35)
18 Reverse Back Rack Lunge (115/75)
Option B:
5 Rounds
18 Single Arm Devil Press (35/20)
18 Reverse Back Rack Lunge (95/65)
Option C:
5 Rounds
12 Single Arm Devil Press (25/15)
18 Reverse Back Rack Lunge (45/35)
GOAL: Force Development / Stamina & Post Chain
Tuesday, December 10th
Workout: As Many Reps as Possible – 15 Minute Cap
Option A:
5 Rounds – 2 Minutes Each
20/17 Calorie Row or 18/16 Calorie Ski
Max Hang Power Clean @ 65%
Rest 1:00 between rounds.
Option B:
5 Rounds – 2 Minutes Each
18/15 Calorie Row or 16/12 Calorie Ski
Max Hang Power Clean @ 65%
Rest 1:00 between rounds.
Option C:
5 Rounds – 2 Minutes Each
1:00 Max Calorie Row or Ski
Max Hang Power Clean @ 65%
Rest 1:00 between rounds.
Cashout – FIT: For Quality
3 Sets
12/12 Heel Elevated Unilateral Glute Bridge
6/6 Romanian Deadlift Airplane, Supported
Rest 1-1:30 between sets.
GOAL: Power Endurance
Wednesday, December 11th
Strength: 15 Minutes
Find a Heavy 2 Rep Back Squat
Workout: As Many Rounds as Possible in 14 Minutes
Option A:
250m Row / Ski / 500m Bike
50 Double Under
5 Wall Ball (20/14)
Increase Wall Ball by 5 reps each round.
Option B:
250m Row / Ski / 500m Bike
50 Double Under
5 Wall Ball (14/10)
Increase Wall Ball by 5 reps each round.
Option C:
250m Row / Ski / 500m Bike
50 Single Under
5 Wall Ball (12/8)
Increase Wall Ball by 5 reps each round.
GOAL: Strength / Lower Body Endurance
Thursday, December 12th
Workout: For Time – 30 Minute Cap
Option A:
5 Rounds
10 Toes to Bar
10 Strict Handstand Push Up
10 Toes to Bar
10 Clean & Jerk (115/75)
10 Toes to Bar
10 Burpee
Option B:
5 Rounds
7 Toes to Bar
5 Strict Handstand Push Up
7 Toes to Bar
10 Clean & Jerk (115/75)
7 Toes to Bar
10 Burpee
Option C:
5 Rounds
10 Abmat Sit-Up
10 Hand Elevated Push Up
10 Abmat Sit-Up
10 Clean & Jerk (45/35)
10 Abmat Sit-Up
10 Burpee / Up Down
GOAL: Pressing Endurance
Friday, December 13th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
Find a Heavy set of 3 Hang Snatch
Workout: Each Round for Time – 12 Minute Cap
Option A:
3 Rounds
5 Power Snatch @ 85%
15 Pull Up (RX+ Chest to Bar Pull Up)
20 Box Jump Over (24/20)
Rest 1:00 between rounds.
Option B:
3 Rounds
5 Power Snatch @ 75%
10 Assisted Pull Up
20 Box Jump Over (24/20)
Rest 1:00 between rounds.
Option C:
3 Rounds
5 Power Snatch
10 Ring Rows
15 Plate Hop Overs
Rest 1:00 between rounds.
GOAL: Snatch Work / Pulling Power + Endurance
Saturday, December 14th
Workout: As Many Rounds as Possible in 30 Minutes – With a Partner
Option A:
400m Partner Run
200m Farmers Carry (70/53)
400m Partner Run
40 Kettlebell Deadlift
400m Partner Run
40 Kettlebell Goblet Squat
Option B:
400m Partner Run
100m Farmers Carry (53/35)
400m Partner Run
40 Kettlebell Deadlift
400m Partner Run
40 Kettlebell Goblet Squat
Option C:
400m Partner Run
100m Farmers Carry (26/18)
400m Partner Run
40 Kettlebell Deadlift
400m Partner Run
40 Kettlebell Goblet Squat
GOAL: Team Workout
