New Year’s Eve Workout
“In Bed by 9”
In Teams of two, complete the following for time:
10 Rounds for time of:
17 Squat Cleans 155/105#
17 Pull Ups
17 Burpees
100m Run together
Friday301216
Strength
1.
Split Jerk
7 X 1 @ 70%
*No Misses
2.
Military Press
3 X 5 @ 70%
3.
Seated DB Single Arm OH Press
3 X 8-10 reps; rest 60sec between arms
Workout
5 Rounds of:
200m OH Med-ball Run
5 Weighted Strict Pull Ups
10 Heavy Dumbbell Snatch
30 Seconds Max reps Burpees
2 minutes Rest
*Need 2 scores: total amount of burpees and total time minus the last rest.
Thursday291216
Strength
1.a. 3 X 5 Wall Squat
1.b. 3 X 8 Single Leg Hip Bridges
1.c. 3 X 12 Banded Hamstring Curls
2.
Build up to heavy Back Squat to box 16-18”
3.
4 X 4 Back Squat @ heavy weight
Workout
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts @ Bodyweight
21 Box jumps 24/20”
Wednesday281216
Fitness Core Workout
10 Minute AMRAP:
5 Hollow Rock
5 Bar Tap (kip swing)
10m Bear Crawl (hold KB in each hand, drag feet)
10 Calorie Sprint Row
Performance Core Workout
10 Minute AMRAP
5 Hollow Rock
*3 Bar Tap
*3 TTB
*1 Bar Muscle Up
10m Bear Crawl
(hold KB in each hand, drag feet)
10 Calorie Sprint Row
*try to link together
Fitness Workout
15 minute EMOM
Minute 1: 10 Push Ups
Minute 2: 6 Step Ups each Leg
Minute 3: 20m Crab Walk
Rest 2 minutes
Then
3 Rounds for time of:
15 Kettlebell Swings
100 Single Unders
Performance Workout
15 minute EMOM
Minute 1: 5 Muscle Ups
Minute 2: 6 Step Up Jump Each Leg
Minute 3: 6 Double Clap Push ups
Rest 2 minutes
Then
200 Double Unders for time
Tuesday271216
CORE Work
3 Rounds of:
10 Strict toes to bar
20 Band resistance sit-ups
1 Minute plank
1 Minute rest between rounds
Fitness Workout
In teams of two, complete the following for time:
1km Row
50 Pull Ups
50 Push Press 95/65#
30 Synchronized Lunges
50 Push Press
50 Pull Ups
1km Row
*Hold medball overhead on lunges
*Work is split between partners except on lunges
Performance Workout
In teams of two, complete the following for time:
20 Barbell Walking Lunges 135/95#
50 C2B Pull Ups
50 Overhead Squats 135/95#
2km Row
50 Overhead Squats 135/95#
50 C2B Pull Ups
20 Barbell Walking Lunges 135/95#
*Front rack hold on lunges, two people per bar sharing the load.
*Work is split between partners except on lunges.
Monday261216
Strength
8×3 Deadlift @ 80% of 1RM
Rest exactly 2 minutes between sets.
*beginners do 3×5 each leg KB SLDL, then start light and add weight each set
**advanced work up to 80% of 1RM, then do all 8 sets at that weight
Fitness Workout
5 Rounds for time of:
7 Power Snatch 75/55#
14 Sit Ups
21 Double Unders
Performance Workout
4 minute AMRAP:
15 Power Snatch 75/55#
30 Double Unders
2 minutes rest
4 minute AMRAP:
15 Power Snatch 75/55#
30 Double Unders
Boxing Day Challenge
EMOM for as long as possible:
Odd: 12 Wall Balls 20/14#
Even: 12 Burpees
Friday231216
Strength
1.
Tempo Back Squat
6 X 3
3 second pause (pause in the bottom position) Back Squat triple up to 80% of best back squat triple this should be done in 6 sets.
2.
Front Rack Lunges
3 X 10
Working up to 60% of best front squat triple
3.
Single Arm DB Row
3 X 8
As heavy as possible without failure
Workout
4 Rounds of:
8 Power Clean + Jerk 205/135#
400m Run
5 BMU/10 Pull ups
2 minutes Rest
Thursday221216
Gymnastics Skills
Chipper – go through all of the following exercises once. Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval.
1) Hold 15:30:6 Ring support
2) 3×20 arch-hollow swings on bar
3) Hold 15:30:6 L hang bar
4) 3×5-10 Kipping CTB pull ups
* scale with standard kipping pull ups
** focus on the lat/ lever pull down before you pull in and staying hollow as you pull
5) Hold 30:30: 4 Wall handstand
6) 3×10-15 Bottom of the dip swings
7) Hold 60:60:2 Supine Hollow
8) 3×5-10 high amplitude ring swings with hollow body pull to chest
* focus on staying hollow as you pull and trying to maintain smooth swings. Practice false and standard grip)
9) Hold 15:30:6 Parallette tuck support
10) 3×15-20 Tuck to handstand weight transfer 1/4
* focus on control
Workout
1000m Row
30 DB Thrusters
800m Run
30 KB Swings
Wednesday211216
Strength
1.
5 x 3 pos. snatch w/ empty BB
2.
5 x 3 pos. snatch @ 95/55#
3.
6 minute EMOM
@ 50% 1RM
1 Snatch DL +
1 Hang squat snatch +
1 TAG Power snatch
4.
6 minute EMOM
@ 60% 1RM
1 8 Second Snatch + 1 Snatch balance
Fitness Workout
100 Wall balls for time
*Every minute in the minute stop and do 4 burpees.
Performance Workout
30 Snatches for time @ 70% of 1RM
*Every minute on the minute stop and do 5 burpees.
Tuesday201216
Strength
1.a. 4 X 3 Weighted Supinated Pull Ups
1.b. 4 X 5 Weighted Dips
2.a. 4 X 10 Supine BB Row
2.b. 4 X 5 SA DB Press (each arm)
Fitness Workout
Part A
Complete as many reps as possible in 5 minutes of:
Burpee Box Jump overs 24/20”
3 minutes rest
Part B
Complete as many reps as possible in 5 minutes of:
Squat clean + Jerk 95/65#
3 minutes rest
Part C
Complete as many reps as possible in 5 minutes of:
Bar Muscle Up transitions from the box or Jumping Pull Ups
Performance Workout
Part A
Complete as many reps as possible in 5 minutes of:
Burpee Box Jump overs 24/20”
-No touching box-
3 minutes rest
Part B
Complete as many reps as possible in 5 minutes of:
Squat clean + Jerk 165/115#
3 minutes rest
Part C
Complete as many reps as possible in 5 minutes of:
Bar Muscle Ups
Monday191216
Strength
*New Strength Cycle: DEADLIFT*
1.
3×3 Power Clean
Increase weight each set.
2.
3×5 Deadlift at 70% of 1RM. (4 second lower each rep)
3.
3×5 Glute Ham raise with Partner
Fitness Workout
5 Rounds for time of:
30 Air Squats
20m Sled pull (light)
15 Push ups
20m Sled pull (light)
Cash Out:
250m Row Flat out!!
Performance Workout
3 Rounds for time of:
20 Pistol squats
20m Handstand walk
10 Deficit Handstand push ups
20m Handstand walk
Cash Out:
500m Row Flat out!!
**Scale HSPU to regular HSPU or to ring dips, scale pistols to goblet squats or pistols to a box.