Workout for Friday, 17 December, 2021

Gym Workout

Part A:
12:00 EMOM:
Min 1) 12-15 SA KB/DB Oblique crunch (R)
Min 2) 12-15 SA KB/DB Oblique crunch (L)
Min 3) 12-15 KB upright row

Part B:
For Time: (12:00 cap)
100 Thrusters (95/65)

At Home Workout

At home workout:

Warmup:
5-7 Minute warmup

Part A:
16:00 EMOM:
Min 1) 10 SL RDL L leg
Min 2) 10 SL RDL R leg
Min 3) 10 Split Squat L leg
Min 4) 10 Split Squat R leg

Part B:
12:00 AMRAP:
8 Spiderman Push-up
8 SA Hang Clean and Push press R arm
8 SA Hang Clean and Push press L arm

Workout for Thursday, 16 December, 2021

Gym Workout

35:00 AMRAP:
Row/Bike for calories

Starting with & every 5:00 complete:
1 round:
6 Power Snatch (135/95)
12 Ring Dip / Box Dip
24 AbMat Sit-ups

*Can choose eithe bike or rower, or switch back and forth every 5:00*

At Home Workout

At home workout:

Warmup:
5-7 minute warmup

Part A:
4 Rounds:
:40 work / :20 rest:
– Dips
– Standing front raise (both hands on kb)
– Forward / Backward Bear Crawl
– Bicycle Crunch

Part B:
20-30-20-30: (15:00 cap)
Alt KB/DB Snatch
floor press (both hands on 1 object)
Russian Twist ea side

Workout for Wednesday, 15 December, 2021

Gym Workout

Part A:
10:00 EMOM:
Min 1) 8 Deadlift w/:02 Hold at top
Min 2) 15-20 Wallball Knee Tuck

Part B:
3 Rounds for total reps:
:45 work / :15 rest
– Push Jerk
– Alternating FR Forward Lunge
– Burpee over barbell

(95/65)

At Home Workout

At home workout:

Warmup:
5-7 Minute warmup

Part A:
Every 2:30 for 6 rounds:
12 SA Thruster (6 ea arm)
12 Burpee over object
12 Crunch

Part B:
3:00 AMRAP:
Jump Lunges

1:00 rest

3:00 AMRAP:
Push-up

1:00 rest:

8:00 AMRAP:
30 Shoulder taps
20 Cossack squat

Workout for Tuesday, 14 December, 2021

Gym Workout

Part A:
Every 2:00 x 6 rounds
5 Tempo Backsquat (Heavy)

Tempo = :03 paue at bottom
:03 pause halfway up

Part B:
10-20-30-20-10: (12:00 cap)
T2B/K2C
Alt SA DB Snatch

At Home Workout

At home workout:

Warmup:
5-7 Minute warmup

Part A:
20:00 EMOM:
Min 1) 7 Tempo Half Kneeling Strict Press (R arm)
Min 2) 7 Tempo SA Supine grip bent over row (R arm)
Min 3) 7 Tempo Half Kneeling strict press (L arm)
Min 4) 7 Tempo Half Kneeling strict press (L arm)
Min 5) :30 Hollow Hold

Tempo =

Part B:
For Time (13:00 cap)
70 Jumping goblet squat
70 Sit-ups
70 RKBS

you can break this up however you want.

Workout for Monday, 13 December 2021

Gym Workout

Part A:
Strength Balance Test #10

15:00 to find:
5RM Strict Press

**If you are participating in the strength balance test you need to add either your bodyweight or what percentage of your bodyweight you lifted, in the notes section.
For example: If I weight 200lbs, and my 5RM was 175lbs, then I would note either 200lbs bw or 75% bw.

Part B:
10:00 AMRAP:
50 DU / 100 SU
3 Wall Walks/30 Shoulder tap w/feet elevated
12 Deadlift w/dbl overhand grip(135/95)

At Home Workout

At home workout:

Warmup:
5-7 Minute warmup

Part A:
12:00 AMRAP:
8 SA RKBS
8 SA FR Forward Lunge
8 SA Push Press
8 Hang KB High Pull

**Do entire round on one hand, switch hands at start of next round.**

Part B:
16:00 EMOM:
Min 1) Narrow Hand Push-up
Min 2) Sit-up Stand-up / Sit-up
Min 3) Tall Kneeling Bottom-up KB Curl
Min 4) Flutter Kicks

**Get as much work done in each minute, feel free to rest whenever you need*

Workout for Friday, 10 December 2021

Gym Workout

Part A:
10:00 AMRAP:
9 Strict Pull-up / Ring Row
9 Strict Ring-Dip / Box Dip
9 Strict T2B/K2C

Part B:
For Time: (10:00 cap)
100 Skate Jumps w/wb (4′ jump)
100 Russian Twist w/wb
100 Jump Lunges

At Home Workout

Warmup:
5-7 Minutes

Part A:
10:00 AMRAP:
20 skate jumps
20 jump squats
10 hrpu

Part B:
4 Rounds for total reps:
1:00 ME KBS
1:00 ME Russian Twist
1:00 ME Alt SA High pull
1:00 ME Burpee over object
1:00 Rest

Workout for Thursday, 9 December 2021

Gym Workout

Part A:
32:00 AMRAP:
Min 1) 20 KBS (53/35)
Min 2) 20 Supine-Grip Ring Row
Min 3) 20 Single KB Push-Press (53/35)
Min 4)20 Box Jump-over

At Home Workout

Warmup:
7:00 warmip

Part A:
Tabata Push-up
1:00 rest
Tabata Hollow Hold
1:00 rest
Tabata superman hold

Part B:
17:00 AMRAP:
30 Jump lunges
15 sit-up stand-up / 20 sit-up
:30 Bear Crawl forward/backward

Workout for Wednesday, 8 December 2021

Gym Workout

Part A:
Strength Balance Test #9
One-Arm Strict Press: (6:00 to complete)
ME reps on ea arm @ 33% BW / 50% Tested weight

Part B:
12:00 AMRAP:
35 DU /70 SU
10 HSPU / HRPU
8 Front Squat (135/95)
6 Push Jerk (135/95)

At Home Workout

Warmup:
5-7 Minutes

Part A:
3 Rounds:
:40 work/:20 rest
– Weighted Plank down-up
– SA seated strict press L arm
– Weighted glute bridge
– SA seated strict press R arm
– Bottom up KB curl

Part B:
14:00 Clock:
30-20-10:
Alt SA Snatch
SA Thruster (split reps even on ea hand)

In remaining time

AMRAP Burpees

Workout for Tuesday, 7 December 2021

Gym Workout

Part A:
Every 3:00 x 5 rounds:
6 Power Clean (155/105)
12 Burpee over bar

Part B:
Every 3:00 x 5 rounds:
15/12 Cal row
12 Alt SA DB Squat Snatch

At Home Workout

Warmup:
5-7 Minutes

Part A:
35:00 EMOM:
Min 1) 14 Cossack Squat
Min 2) 14 SA Bent-over Row (7 ea)
Min 3) 14 Crunch w/pause
Min 4) 14 Push-up
Min 5) Rest