Monday 11/30
3 Rounds:
600m (Flat Loop)
3 Rounds “Chief”
1 Round of Chief =
3 Power Cleans > Hang Cleans
6 Push-ups
9 Air Squats
Then
Core - Coaches Choice
MODs: 600m is around 4MINs so insert cardio of choice here. It running outside 2MINs out and 2MINs back. DBs and KBs can be used here too.
Tuesday 12/1
EMOM20
MIN1 :50 Max Cals
MIN2 :50 DB/KB Front Rack Hold
MIN3 :50 Lunge + Lunge + Air Squat
MIN4 :50 DB/KB Farmer Hold Teapots (alt sides each rep)
Core:
5 Rounds
:30 Slow Ring Mountain Climbers (Feet in Rings)
:30 Rest
:30 Ring Plank
:30 Rest
MODs: MIN1, insert cardio of choice here if you don’t have a machine. If no rings for core just do on floor.
Wednesday 12/2
E2MOM14
3 Thrusters
*Work to a heavy set of 3
Or
E2MOM14
5-8 Thrusters (working on form + volume so stay more conservative with weight)
Then
AMRAP10
10 Thrusters (60-70% of last set)
15 KB Swings
30 DUs > 60 SUs
MODs: DB/KBs can be used here. If you aren’t able to go overhead, you can do goblet squats.
Thursday 12/3
AMRAP20
8 Double KB/DB Clean & Press
Rest :30 seconds
8 Double KB/DB Push press
Rest :30 seconds
6 Double KB/DB Clean & Press
Rest :30 seconds
6 Double KB/DB Push Press
Rest :30 seconds
4 Double KB/DB Clean & Press
Rest :30 seconds
4 Double KB/DB Push Press
For the first movement: Clean, then strict press. If you aren’t able to strict press each rep, then drop the weight to something you can do each rep with.
Friday 12/4
EMOM8
MIN1: 6-12 Glute Bridge Seesaw Press (per side)
MIN2: 8-10 Stand Kneel Stand (BW or Weighted)
*Rest 2 Mins*
EMOM8
MIN1: 4-6 TGU Sit-ups per side
MIN2: 100m Sprint
*Rest 2 Mins*
EMOM8
MIN1: 5-10 Goblet Squats
MIN2: 5-10 Plank Drags
MODs: 100m sprint equals :15 out :15 in
Saturday 12/5
9AM @ CFCA
Sunday 12/6
Objective:
100 Front Rack Lunges
Every 5MIN (Starting at 0:00 minute mark) complete:
400M
10 Burpee Lateral Jumps
10 DB/KB Snatch
Then start accumulating reps of:
Front Rack Lunges
Then
Core - Coaches Choice
MODs: 400m is about 2MINS of cardio. If running 1MIN out and 1MIN back
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