Tuesday – 12/12/17


Coaches Choice


A1. Bench Press w/ pause; 2-4 reps x 5 sets, rest 90sec
A2. BB or ab wheel roll-outs; 6-8 slow reps x 5 sets, rest 90sec

B. Three rounds for time of:
400 Meter Run or 500m Row or 1000m bike, or 400m Ski Erg
30 Kettlebell Swings (53/35lbs)
20 Dips (ring, bar, or bench)

Monday – 12/11/17

500m row or 1000m Bike
2 sets:
Side plank x 30sec/side
Sand bag carry (heavy) x 100’
Alternating Cossack Squat x 10
Banded Pull through (heavy band) x 10
Warm-up deadlift

A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
Set 1 – 50% of possible 3-RM x 5 reps
Set 2 – 75% of possible 3-RM x 3 reps
Set 3 – 85% of possible 3-RM x 2 reps
Set 4 – 90-95% of possible 3-RM x 1 rep
Set 5 – Test 3-RM
Set 6 (optional) – Exceed Set 5 weight for 3-RM
– Rest exactly 3 minutes between lifts over 75% of your 3-RM.

B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-Ups
*If anyone throws the empty barbell down they have to redo the 50 thrusters 🙂

Saturday – 12/9/17

Complete as many repetitions as you can, as quickly as you can.

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400-meter sprints and completed all four of the movements.

Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″) – step down

A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Friday – 12/8/17

Coaches Choice

Four sets for max reps of:
2 Minutes of Assault Bike (for calories)
Rest 30 seconds
1 Minute of Strict Handstand Push-Ups or Seated DB Strict Press
1 Minute of Strict Pull-Ups
Rest 30 seconds
2 Minutes of Rowing (for calories)
Rest 3 minutes

Thursday – 12/7/17

  1. Warm-Up
    1 set:
    Butt Kicks x 50’
    High knee Pillar Skips x 50’
    Straight leg pillar Skips x 50’
    Straight leg and arm bear crawl x 50’ Forward and Backward
    Forearm Smash x 30sec
    Forearm stretch x 30 sec each side
    Banded Front Rack Stretch x 30-60sec
    1 set:
    Theraband Squat @5511 w/ KB in Goblet hold x 8
    Single Leg RDL w/ KB x 8/leg
    Empty Barbell
    2 sets:
    5-8 Clean Grip RDL
    5-8 Hang muscle Cleans
    5-8 Front squats
    5-8 strict press’s

A. Slow Pull Clean Cluster; build to a tough 1.1.1 in 8 sets.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
6 Hang Squat Cleans (135/95 lbs)
12 Box Jumps (24″/20″) – step down