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Maandag 5 December
Warming Up
6 min EMOM
45” machine
10 sit ups
10 push ups
Conditioning
3 x 12 min work – 2 min rest
Set 1 – On Rower 2 rounds
2 min easy pace
1 min moderate pace
2 min 1K pace
1 min recovery pace
2 min rest
Set 2 – On Ski-erg – 2 rounds
2 min easy pace
1 min moderate pace
2 min 1K pace
1 min recovery pace
2 min rest
Set 3 – On echo-bike – 2 rounds
2 min easy pace
1 min moderate pace
2 min 1K pace
1 min recovery pace
Accessory
3 RFQ
8 strict shoulder press RPE 7
45” hollow hold
15 GHD sit up
Dinsdag 6 December
Warming Up
3 RFQ
20″ ring support hold
30″ hollow hold
15 banded tricep extension
Gymnastics Work: Pull-Ups
Build to a 3 RM weighted pull up
5 min rest
Max reps strict pull ups
1.5 min rest
Max reps strict pull ups
Workout
AMRAP 10 min
4 thrusters
6 TTB
24 DU
Scaled:
4 thrusters
6 knee raises
24 single unders
*There are a lot of transitions in this workout. You can win or lose a lot on them.
Woensdag 7 December
Warming Up
6 min EMOM
8 burpees
10 PVC overhead squats
10 PVC sotts press
Weightlifting: deadlift
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 75%
1 x 5 @ 80%
Workout
10 RFT
12/8 cal echo bike
1-2-3-4-5-6-7-8-9-10 D-Ball/SB over Shoulder
35 Double Unders
TC = 12 min
*Starting at 1, add 1 SB/D-ball over shoulder every round.
Donderdag 8 December
Warming Up
2 RNDS
400 m run
10 DBL KB Shoulder to Overhead
10 Front Rack weighted squats
Weightlifting: jerk technique
2 x 2 push jerks & 1 split jerk @65% 1 RM push jerk
1 x 2 push jerks & 1 split jerk @70% 1 RM push jerk
1 x 2 push jerks & 1 split jerk @75% 1 RM push jerk
*Rest as needed between sets. Use jerk blocks or take barbell from the rack.
2 min rest
Workout
Benchmark: “Mary”
20 min AMRAP
5 HSPU
10 pistols
15 pull ups
*20 mins is a long time. Even though the moves aren’t that complex, it’s easy to lose yourself in them. Try to find a sustainable pace quickly and keep moving efficiently through the rounds.
Vrijdag 9 December
Warming Up
8 min EMOM
16 box step ups
6 burpees
10 cossack squats
Gymnastics
10 min EMOM
40-50 DU
*Aim for 10 unbroken rounds and play with rep speed if this is easy.
Workout
For time (YGIG):
100 wall balls
80 DB clean & jerks @ 1 x 22.5/15 kg
60 box step overs @ 1 x 22.5/15 kg DB
40 sit ups
20 DB devil press @ 1 x 22.5/15 kg DB
10 box facing burpee box jump overs
*Reps only count when the non-working partner is holding 2 heavy DB/KBs.
Zaterdag 10 December
Warming Up
2RFQ
400 m jog
30″ wall sit
30″ high plank hold
10 banded face pulls
Weightlifting: DB Press
5 x 8 seated DB press
*Use heaviest weight possible
*Use an incline bench or back support to ensure upright chest position.
Workout
2 RFT
12-9-6-3 reps:
Front squats @ 50/40 kg
BMU
2 min rest
Intermediate: 7-5-3-1 BMU
Beginner: 7-5-3-2-1 C2B/Pull ups
*Main focus should be to complete the gymnastics UB as much as possible.
Zondag 11 December
Warming Up
9 min EMOM
30” HS hold
10 ring rows
10 scapula pull ups
Gymnastics Strength & Accessory
3 RFR
10 strict ring dips into 30″ ring support hold
Max reps push ups
Weightlifting: Snatch
2 x 3 high hang snatch
2 x 2 high hang snatch
1 x 1 high hang snatch
*Work to a moderate complex for the day
Weightlifting: Snatch
7 x 1 snatch high pull & 1 full snatch @ 55 – 60 – 65 – 70 – 75 – ? – ? %
*Work to your heaviest complex for the day