Dec 12-18

Monday:
Pursuit

A. Power Snatch 3,3,3,3,3. Rest 60-90 sec.
B1. DB Seated Arnold Press – 6-8 reps
B2. Pendlay Row – 6-8 reps

B3. Side Bridge Hold - 25 sec R/L
  3-5 sets, rest as needed

+

9 RFT:

3 DB Snatch R/L HEAVY

6 Up-Downs

9 Goblet Squat, challenge yourself

 

Performance

A. Power Snatch – 1,1,1,1. x 3 rest 2 min b/t.  Warm up to 70%, then sm build.
B1. DB Arnold Press 8-10 reps
B2. Pendlay Row – 6-8 reps

B3. Bridge Ups - 5 reps
 3-5 sets, rest as needed

+

9 RFT:

3 HPS (40/24k)

6 OHS same

9 Burpee Over Bar


 

Tuesday:

45-50 minutes: Doesn’t matter where you start

5R/5L TGU – moderate wt.

10 BIG BJSD

1 Th Loop Run

20 Cal AD

30 sec Plank March

8-10 Alt. Single Leg Split Jump Wall Ball Toss

8-10 Strict T2B practice – (MOD =Hanging leg Raise Hold, or Scap Pullups)


 

Wednesday

Pursuit

A. FS @ 30x1 – 5,4,3,2,1. build

B1. 1L KB DL HEAVY – 5 R/L

B2. Ab Wheel Pike @3131 – 5 reps

B3. Strict Pull-Up – 3-5 reps. Use up to 1” band assistance

3-5 sets, RAN

+

14 Min EMOM:

15/12 Cal Row

20 KBS (Russian)

*if you fall behind on the Row, cut one calorie until you can get all the work done in 45 sec.
 

Performance

A. FS @ 30x1 1,1,1. sm build. Last single should be tough. Start at 85%

B1. 1L KB DL HEAVY – 5 R/L

B2. Ab Wheel Pike – @3131 – 5 reps

B3. Strict Pull-Up – 6-8 reps

3-5 sets, RAN

+

14 Min EMOM:

20/15 Cal Row

20 KBS (Grn/Yel)

*if you fall behind on the row, cut one calorie until you can get all the work done in 45 sec.


 

Thursday:

Pursuit

A. DL – 2,2,2. Build. Last double should be tough. rest 2 min b/t.

B1. SB Elevated Glute Bridge w 2 sec pause - 10 reps

B2. Three Point DB Row – 6-8 reps R/L HEAVY

B3. Dips - 10 reps, choose the variation that best fits your skill level.

3-5 sets, RAN

+

15 Min AMR:

4 GL alt 1A DB OH Carry

8 Perfect Push-Ups

12 D-Ball Slam

16 Ab-Mat Sit-Ups

 

Performance

A. DL TnG –2,2,2. warm up to 80%, then sm build, rest 2 min b/t.

B1. GHD Glute Ham Raise @30x1 – 5 reps (MOD is 10 GHD Back Ext)

B2. Three Point DB Row – 6-8 reps R/L HEAVY

B3. Banded MU transition drill 3-5 reps

3-5 sets, RAN

+

12 Min AMR:

4 GL Waiters Carry (alt every 2 gym lengths)

8 HR Push-Up

2 MU (MOD is 3 C2B + 3 Ring Dip)

16 Wt. Sit-Ups (35/20#)


 

Friday:

Pursuit

A. Strict Press – 4,4,2,2. Sm build. rest 60-90 sec

B1. 3 Bar Taps + 3 Hanging Knee Raise + 3 T2B

B2. 30 Sec Hollow Hold + 30 sec Superman Hold

B3. Hip Skooch – 10 forward / 10 backward

3-5 sets, RAN

+

4 FT:
250/200m Row
9 Ring Row
6 PC, you choose
6 Thruster, same
6 DL, same

 

Performance

A. Strict Press – Build to a tough single in 12 min. Doesn't have to be 1RM.

B1. Butterfly Practice – 10-15 Box Drills + 3-5 Mini-Butterfly; if you have Butterfly, try C2B Butterfly 3-5 reps

B2. Hip Skooch 10 Forward / 10 Backward

B3. 30 Sec Hollow Hold + 30 Sec Superman Hold

3-5 sets, RAN

+
4 FT:
250/200m Row
9/6 Pull-Up
6 PC (50/29k)
6 Thruster, same
6 DL, same

 

Saturday:

Pursuit and Performance

Hip & Thoracic Flow – 8-10 Min

+

4 RFT:
4 GL Plate OH Lunge Step (20/15k)
20 BJSD
20 Wall Ball
10/7 HSPU
 

 

Sunday Funday:
FT:
Buy in: 1000m Row
then right into:
10 RFT:
7 Burpee
3 Thruster (40/24k)
Cash Out:  2 BIG Loop Run