Monday
Strength
Build to a heavy 1 rep Clean & Jerk
Cali-Bear
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 100/70 70/47.5
*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
Tuesday
Skill
ON A 12:00 RUNNING CLOCK...
Practice Bar/ Ring Muscle-Ups*
See below for options/ focuses...
Option 1 (Advanced):
2 Ring Kip Swings
+
2 Muscle-Ups
OR...
Option 2 (Intermediate):
2 Bar Kip Swings
+
1 Bar Muscle-Up
OR...
Option 3 (Beginner):
3 Low Ring Transitions
+
5 Kip Swings
+
2-3 Kipping Pull-Ups
Workout
6 SETS
Muscle-Ups (Athlete Choice)*
15 Box Jump Overs (24/20)
100m Run
-Rest 1:00 b/t Sets-
*Athlete Can Choose...
5 Bar Muscle-Ups
or
3 Ring Muscle-Ups
Wednesday
Strength
Front Squat
5-5-5
Partner Workout
2RFT
25 Toes To Bar
50 Hang Power Cleans 70/47.5 52.5/35
75 Box Jumps (24/20)
100/75 Cal Ski
*Partition as Needed and Complete in Any Order to Complete All the Work.
Weightlifting
In 20 minutes
Build to a heavy 1 rep Snatch
In 20 minutes
Build to a heavy 1 rep Front Squat
Thursday
Workout
FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10*
Cal Bike
30-25-20-15-10
Sit-Ups
*Alt. Cals: 40-30-25-15-8.
Finisher
3 SETS
16 Alt. DB Hammer Curls
16 Alt. DB Strict Press
Max Banded Tricep Pull-Downs
Hero
Saved By The Barbell
3 rounds for max reps of:
•1 minute of burpees
•1 minute of wall-ball shots (20/14)
•1 minute of deadlifts (115/75)
•1 minute of med-ball sit-ups (20/14)
•1 minute of hang power cleans (115/75)
Rest 1 minute
Friday
Son Of A Nutcracker
AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings
*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on...
Partner Finisher
IN TEAMS OF 2 OR 3...
AMRAP x 12 MINUTES
Max Meters Row*
*Alternate Partners as needed to complete the most meters in the time period.
Max Out Friday 17:30 onwards!
Saturday -Christmas Eve
12 Days Of Xmas
FOR TIME*
Day 1 - 100m Run
Day 2 - Power Clean 80/47.5 60/35
Day 3 - Burpees to a Plate
Day 4 - DB Push Press 22.5/15 15/10
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH 20/15 15/10
Day 8 - Wall Balls (20/14)|(14/10)
Day 9 - Deadlifts
Day 10 - Walking Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups
*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
Sunday - Christmas Day
Rest & recover!