Monday, December 13th
WORKOUT
FOR TIME
100 Double Unders
Immediately Into…
2-4-6-8-10-12-14-16-18-20
Slam Balls (30/20)|(20/10)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Immediately Into…
100 Double Unders
(Score is TIme)
FINISHER “TABATA” 6 SETS (20 ON/:10 OFF)
MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)
MOVT 2 – Single DB Bent Over Rows
MOVT 3 – DB Flutter Kicks L+R= 1 Rep
-No Additional Rest b/t MOVT or Sets- *1 SET = MOVT 1 + MOVT 2 + MOVT 3.
(Score is Reps)
https://vimeo.com/654408883/91dd8cf428
Tuesday, December 14th
WORKOUT
AMRAP x 16 MINUTES
10 Deadlift (225/155)|(155/105)
16 Box Jumps (24/20)*
400m Run
*Must step-down each rep.
(Score is Rounds + Reps)
POST-WORKOUT STRENGTH
5-5-5
Bench Press
(Score is Weight)
https://vimeo.com/654409034/0333c47819
Wednesday, December 15th
STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Overhead Squat
*Bar Comes from the Ground or Rack.
(Score is Weight)
-No Additional Rest b/t Parts-
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Thruster
*Bar Comes from the Ground.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-
(Score is Time)
https://vimeo.com/654409139/7a9e74997a
Thursday, December 16th
EXTENDED WARM-UP
2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121)
(Athlete Choice)*
*Staggered stance and lean non-rowing arm on own thigh.
(Score is Weight)
WORKOUT
FOR QUALITY
5-10-15-10-5
Strict Pull-Ups*
10-20-30-20-10
Strict Sit-Ups**
20-40-60-40-20
Cal Row***
*Chest to Bar or Tempo (2111) Optional
**Weighted Optional
***15-30-48-30-15 Alt. Calories
(No Measure)
https://vimeo.com/654409270/91f19adff6
Friday, December 17th
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk*
*Athlete Choice for Power or Squat
(Score is Weight)
HERO WORKOUT
“DT”
5 ROUNDS FOR TIME
12 Deadlifts (155/105)
9 Hang Power Cleans
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J
