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.

Saturday171216

Strength
Power Clean
5 X 2 Up to 80%
1 X 1 @ 90%
1 X 1 @ 95%
1 X 1 @ 100%
2 X 1 @ Attempts above 100%

Team Workout
Complete the following for time:
400m Run
8 Power Cleans 95/65#
16 Syncro Burpees
32 Double Unders
400m Run
8 Power Cleans 115/75#
8 Front Squats 115/75#
16 Syncro Burpees
32 Double Unders
400m Run
8 Power Cleans 135/95#
8 Front Squats 135/95#
8 Shoulder to Overhead 135/95
16 Syncro Burpees
32 Double Unders
400m Run
8 Power Cleans 155/105#
8 Front Squats 155/105#
8 Shoulder to overhead 155/105#
8 Thrusters 155/105#
16 Syncro Burpees
32 Double Unders
400m Run
*Must complete the runs and Burpees together

Friday161216

Workout
4 Tabata rounds (20 sec on 10 sec off) at each station
Rest 1 minute between rounds
Split Jump
Clapping Push Up
Single Arm KB Snatch
Burpee Box Jump over
*alternate arms each round on KB snatch

Party Pump
4 Rounds of:
15 BB curls
10 Ab rollout with BB
15 Skull Crusher with BB
Max time L Hang hold/knee tuck
10 ATYW on rings

Thursday151216

Skill Work
Empty Barbell
Every :30 for 5:00
-Pwr Snatch
-OHS
-Hang Sq Snatch
Then
5×2 of “8 second snatch”
Work up every set, try to get to at least 70% of 1RM Snatch

Fitness Workout
4 Rounds of:
10 Power Snatch 115/65#
500m Row/Sled Pull*
Rest 2 min between rounds
*Alternate Rounds with Sled pull @ 50% BW (200m) and Rowing.

Then:
3 X 10 Overhead Squats @ 0-45#

Performance Workout
3 Rounds of:
5 Squat Snatch 70% Max
600m Row
Rest 2 min between rounds
Rest 5 min including last 2 min break

2 Rounds of:
10 OHS 50% Max
200m Sled Drag @ Bodyweight

Wednesday141216

Gymnastics Skill Work
Warm-up then 12 minutes of the following Skill Work (Pick 1 Option):
Option 1. Intermediate Skill Work
A. 20 sec Hollow
B. 10 Superman
C. 8 Bar taps
D. 30 flutter kicks
E. 20 sec ea. side plank

Option 2. Advanced Skill Work
A. 20 sec hollow hold
B. 20 sec handstand hold
C. 3 Ice cream makers
D. MU +Ring Dip + 5 second ring support hold + 5 second bottom of dip hold
E. 50 DU’s

Fitness Workout
5 rounds for time of:
20 Box step ups
20 Wall balls

Performance Workout
Complete the following for time:
50-40-30-20-10
Toes to bar
Wall balls

Cash Out options
A. 30 BURPEE muscle-ups for time
B. 30 Burpee pull-ups for time
C. 30 Burpees for time

Tuesday131216

Strength Work
1.a. 3 × 5 Strict Pull-up
1.b. 3 × 5 Ring Dip
2.a. 3 × 8 Bent over Row
2.b. 3 × 5 HSPU/modify/db push press
3. Work up to 70% 1RM Deadlift

Fitness Workout
5 rounds for time of:
21 Sit Ups
15 Calorie row
9 Deadlifts 50% 1RM

Performance Workout
“Diane”
21-15-9
Deadlift 225/155#
Handstand Push ups