Monday, December 6th
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up
BEG – Practice Low-Ring Transitions
INT – Practice Jumping Ring Muscle-Ups
ADV – Practice Strict Ring Muscle-Ups
(No Measure)
WORKOUT
FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil’s Press (50/35)|(35/20)
DB Suitcase Lunges*
*L+R = 1-Rep
(Score is Time)
RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows
https://vimeo.com/651831298/814b6c8a73
Tuesday, December 7th
WORKOUT
4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike
-Rest 1:30 b/t Sets-
*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)
(Score is Slowest Set)
https://vimeo.com/651831208/5a69ca9e8e
Wednesday, December 8th
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
WORKOUT
5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)
(Score is Time)
https://vimeo.com/651831055/117b45ea5b
Thursday, December 9th
WORKOUT
FOR TIME
500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb
(Score is Time)
https://vimeo.com/651830902/6839fe0867
Friday, December 10th
STRENGTH
7-5-3 Sumo Deadlift*
*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.
(Score is Weight)
WORKOUT
EMOM x 18 MINUTES
MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)
MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 – Walking Rest
(Score is Total Reps)
