AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 2:00 for 7 sets:
3 bench press
– Use at least 60% of your best bench press.
– Increase load across sets.
STRENGTH II
Accumulate:
3:00 L-sit hold
– Use an option you can maintain at least :10 at a time.
SKILL I
EMOM 10:
Minute 1 | :30 chest-to-bar pull-ups
Minute 2 | :30 handstand hold
– Scale chest-to-bar pull-up to a movement you can perform at least 5-reps of.
STAMINA I
EMOM 12:
8 box-facing burpees (20/24 in)
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MONDAY:
SKILL WORK
Pre-workout:
Build to a heavy 3 hang power cleans
RX
For time:
40 DB lunges (15/22.5 kg)
50 alternating DB hang snatches
40 DB lunges
50 single-arm DB hang power cleans
40 DB lunges
50 lateral hops over DB
40 DB lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
40 DB lunges (10/15 kg)
50 alternating DB hang snatches
40 DB lunges
50 single-arm DB hang power cleans
40 DB lunges
50 lateral hops over DB
40 DB lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
SCORE:
TOTAL TIME
BEGINNER
For time:
30 DB lunges (5/7.5 kg)
30 alternating DB hang snatches
30 DB lunges
30 single-arm DB hang power cleans
30 DB lunges
30 lateral hops over DB
30 DB lunges
30 single-arm DB deadlift
– Use a single DB for all weighted movements.
SCORE:
TOTAL TIME
STIMULUS
– 10:00-15:00.
– Unbroken lunges every round.
– Hold the DBs in any way necessary during the lunges.
– Sets of 10+ on the hang snatches, hang cleans, and deadlifts.
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TUESDAY:
SKILL WORK
Pre-workout:
4 sets:
10 shoulder presses
RX
AMRAP 12:
15-m handstand walk
20 toes-to-bar
10 push jerks (45/70 kg)
INTERMEDIATE
AMRAP 12:
30 shoulder taps
10 toes-to-bar
10 push jerks (35/50 kg)
BEGINNER
AMRAP 12:
15-m bear crawl
10 hanging knee raises
10 push press (15/20 kg)
STIMULUS
– 4-6 rounds.
– Complete push jerks in 2 sets or less.
– Toes-to-bar in 3 sets or less.
– Spend no more than 1:00 on handstand walks.
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WEDNESDAY:
SKILL WORK
Build to a heavy 1 overhead squat
– Build to a 1-rep max OR focus on mobility / technique
RX
For time:
15 DB burpee box overs (15/22.5 kg) (20/24 in)
15 deadlifts (90/140 kg)
15 overhead squats (45/70 kg)
15 burpee CTB pull-ups
– Use two DBs for the DB burpee box overs
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
15 DB burpee box overs (10/15 kg) (20 in)
15 deadlifts (55/85 kg)
15 overhead squats (35/50kg)
15 burpee pull-ups
– Use two DBs for the DB burpee box overs
SCORE:
TOTAL TIME
BEGINNER
For time:
15 DB burpee box overs (5/7.5 kg) (12/20 in)
15 deadlifts (35/50 kg)
15 front squats (20/30 kg)
15 burpee jumping pull-ups
– Use two DBs for the DB burpee box overs
SCORE:
TOTAL TIME
STIMULUS
– 10:00-15:00.
– Advanced athletes can push to go sub 10:00.
– Heavy met-con that is relative to each athlete’s capacity.
– Complete the overhead squats in 3 sets or less.
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THURSDAY:
RX
5 x 2:00 rounds for reps:
18/25 calorie row
Max double-unders
– Rest 2:00 between sets
INTERMEDIATE
5 x 2:00 rounds for reps:
13/18 calorie row
Max double-unders
– Rest 2:00 between sets
BEGINNER
5 x 2:00 rounds for reps:
7/10 calorie row
Max single-unders
– Rest 2:00 between sets
SKILL WORK
Post-workout:
EMOM 9:
1 – 20 hollow rocks
2 – 20 sit ups
3 – 00:40 gymnastic plank
STIMULUS
– Rows in 1:30 or faster.
– Advanced athletes should aim for 1:00 on the rower.
– Up to 75 double-unders for fast rowers with excellent double-unders.
– 1:1 work-to-rest ratio to allow you to sprint on the rows.
——
FRIDAY:
RANDY
BENCHMARK
RX
For time:
75 power snatch (25/35 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME
BEGINNER
For time:
75 power snatch (15/20 kg)
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
EMOM 8:
1 power snatch
– Build to a heavy single.
STIMULUS
– Complete the workout between 6:00-10:00.
– Shoot for quick touch-and-go sets of 10+.
– Rest less than :05 between sets. A deep breath or 2 and then back on the bar.
– Head down and go!
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SATURDAY:
RX
With a partner for time:
12 rounds for time, starting with 1 and adding an exercise each round:
1 partner deadlift (160/200 kg)
2 over-unders (each)
3 rope climbs (split as needed)
4 DB thrusters (15/22.5 kg) (split as needed)
5 bar muscle ups (split as needed)
6 DB power cleans (15/22.5 kg) (split as needed)
7 synchro burpees
8 DB front squats (15/22.5 kg) (split as needed)
9 synchro weighted sit ups (6/9 kg)
10 bike calories (each)
11 synchro lateral over bar jumps
12 cluster balls (each) (6/9 kg)
Perform the workout like the ‘12 Days of Christmas’ song. In round 1, perform 1 partner deadlift. In round 2 perform 2 over-unders (each) and then 1 partner deadlift. In round 3, perform 3 rope climbs (split as needed), then 2 over-unders (each), then 1 partner deadlift. Continue adding a new exercise each round.
SCORE:
TOTAL TIME
INTERMEDIATE
With a partner for time:
12 rounds for time, starting with 1 and adding an exercise each round:
1 partner deadlift (100/140 kg)
2 over-unders (each)
3 rope climbs (split as needed)
4 DB thrusters (10/15 kg) (split as needed)
5 pull-ups (split as needed)
6 DB power cleans (10/15 kg) (split as needed)
7 synchro burpees
8 DB front squats (10/15 kg) (split as needed)
9 synchro weighted sit ups (4/6 kg)
10 bike calories (each)
11 synchro lateral over bar jumps
12 cluster balls (each) (4/6 kg)
Perform the workout like the ‘12 Days of Christmas’ song. In round 1, perform 1 partner deadlift. In round 2 perform 2 over-unders (each) and then 1 partner deadlift. In round 3, perform 3 rope climbs (split as needed), then 2 over-unders (each), then 1 partner deadlift. Continue adding a new exercise each round.
SCORE:
TOTAL TIME
BEGINNER:
With a partner for time:
12 rounds for time, starting with 1 and adding an exercise each round:
1 partner deadlift (60/90 kg)
2 over-unders (each)
3 pulls to stand (each)
4 DB thrusters (5/7.5 kg) (split as needed)
5 jumping pull-ups (split as needed)
6 DB power cleans (5/7.5 kg) (split as needed)
7 synchro down ups
8 DB front squats (5/7.5 kg) (split as needed)
9 synchro sit ups
10 bike calories (split as needed)
11 synchro plate hops
12 wall balls (each) (3/4 kg)
Perform the workout like the ‘12 Days of Christmas’ song. In round 1, perform 1 partner deadlift. In round 2 perform 2 over-unders (each) and then 1 partner deadlift. In round 3, perform 3 rope climbs (split as needed), then 2 over-unders (each), then 1 partner deadlift. Continue adding a new exercise each round.
SCORE:
TOTAL TIME
STIMULUS
– 35:00-40:00
– Survive!
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SUNDAY:
MERRY CHRISTMAS EVERYBODY!
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