Monday, December 3rd - Saturday December 8th

On Saturday, December 15th, we will be hosting a charity (partner) workout for the California Fire Foundation. You can get sponsors, or donate or both. We will post more information in the coming days.

Monday

 

2 rounds

2 min DU/SU practice

8 plank push ups

5.5 Wall Balls

+

B. Front Squat 8-12 x 2-4

+

OTM x 4

1: 10-15 WB

2: 10-15 DB Power Clean

3: 10-15 WB

4: 5 Shuttle Runs*

 

*1 Shuttle Run = 25ft two-hand touch and then 25ft back, w/ two-hand touch, i.e., 250ft total of running

 

Tuesday

 

OT75s x 4

1: Max (-1) Supinated Strict Pull Ups

2: 8-10 DB Bench Press (tough)


OT75s x 4

1: 10-30s Supinated Chin over Bar Hold and then controlled negative lower

2: 8-10 KB Deadlift (tough)


OT75s x 4

1: Max (-1) Ring Rows or Inverted Barbell Row 

2: 20s SA Farmer Carry March, 20s other side

(find an angle that is challenging but can maintain quality)

 +

35s AB or row @85% effort

25s AB or row @50% effort*

x 5

 

*keep moving!

 

Wednesday

 

5 min DU/SU tech work

+

A. DB Split Squats

5R, then 5L, then 5R, 5L all in one unbroken complex x 3-4 series; resting as needed between.

(mod-tough)

+

AMRAP 20

10-15s AB or 20-30s row @90%+ (very fast, but not all out)

 

(rest 30s)

 

3 rounds for time

8 DB Hang Squat Cleans

6 Burpees

4-8 Pull Ups*

 

(rest 30)

 

100m walk @ “recovery” pace.

 

*choose number you can maintain with QUALITY for all three rounds, i.e., stop before you eke out/grind reps. Must EARN higher reps.

 

Thursday

 

00:00 – 08:00

A. 8 minutes to build to a heavy single Strict Press;

 

08:00 – 10:00

B. AMRAP Push Press w/ heavy 1 in A;

+

C.

SLAMRAP 15

6-8 @21x1 Snatch Grip Behind the Neck Strict Press in Power Jerk/Dip Squat/Full Squat Position w/ empty barbell;*

30-45s Weighted Plank

8-12 @21x1 Empty Barbell Good Morning – keep tempo + position

8-12 Toes to bar/Knee to Elbow/Knee Raises

Rest as needed

 

* let squat depth dictate difficulty, adding weight only if full depth in squat is achieved

** do not drop empty barbells!

+

500m row or 0.8/0.6 mi AB @85+%

(Rest 1)

500m row or 0.8/0.6 mi AB @85+%

 

Friday

 

5 min DU/SU tech work

+

A. Back Squat – 5, 3, 1

B. 45-50% of 1 in A. x 15-20 (1 set)

+

For time:

 

10-9-8-…3-2-1

Thruster (<=85/60)

1-2-3-…-8-9-10

Burpee over Bar

 

Saturday

 

5 rounds FT

 

350m run or row or ski

10 DB Ground to Overhead

5 Pull Ups

0.8/0.6 mi AB

10 Box Jumps

5 Pull Ups

 

(cap 40)