Dec 26 - Jan 1

Programming Pursuit & Performance: Dec 26th - Jan 1 + New Years Day Gym Closure

Monday:

Pursuit

A. Clean Complex – 2 Hang Clean + 1 PC, sm build. 12 Min

B1. Three point DB Row – 10 reps R/L

B2. 1A DB Hip Bridge Press – 8-10 R/L

B3. Monster Walk 10 F/ 10 B

3-5 sets RAN

+

3 Min ON / 1:00 OFF x 4

5 HPC + PP (DB or BB, whatever you feel comfortable with, keep it light work on form)

10 Up-Downs

12 Lunge step

14 Air Squat

*amrap Heavy Rope Skips in remaining time, scores is total skips

Performance

A. Clean Complex – 1 Clean from Hi Hang (pockets) + 1 Clean from knees (below kneecap) + 1 PC (floor), sm build. 12 Min

B1. Pendlay Row – 10 reps, you choose keep it light

B2. 1A DB Hip Bridge Press – 8-10 R/L

B3. Double KB FR Monster Walk – 10 F/ 10 B

3-5 sets RAN

+

3 Min On / 1:00 min OFF x 4

6 HPC

6 S2OH (50/29k)

12 Burpee Over bar

12 Lunge-step

24 Air Squat

*amrap Dubs in remaining time, score is total dubs

Tuesday:

Pursuit

A. CGBP – [3.3] x 3 sm. build each cluster.  each [.] is a 10 second re-rack and rest.

B1. Dbl DB Strict Press in split position – 6-8 R/L

B2. Kipping Practice – 3-5 bar Taps + 3-5 K2e/ T2B

B3. E/O's – 10 R / 10 L

3-5 Sets, RAN

+

14 Min AMRAP:

21 Cal Row

14/10 Perfect Push-Up

7 K2e

Performance

A. CGBP @30x1 – [2.2] x 3, sm build.  each [.] is a 10 sec re-rack and pause.

B1. BB BNP in split position – 6-8 reps, go light. Work on form

B2. Butterfly Practice – 10 Box Drill + 10 Mini-Butterfly

B3. E/O's – 10 R / 10 L

3-5 sets RAN

+

14 Min AMRAP:

21 Cal Row

14/10 Push-Up to a squeaky toy

7 C2B

Wednesday:

Pursuit

A. DL TnG– 6,6,6,6. sm build.  Each set should be challenging. Rest 2 min b/t

B1. Elevator Push-Up – 20 seconds

B2. SB Wt. Hip Thrust w/ 2 sec pause – 10 reps

B3. Banded Lat Pull-Down @3131– 10-12 reps

3-5 sets RAN

+

14 Min AMRAP:

2 Chin-Up (MOD is 5-10 sec Chin hang)

4 GL alt 1A FC HEAVY

6 Burpee Broad Jump

8 Dips, choose the variation that best suits your skill level.

12 Ab-Mat Sit-Up

Performance

A. DL – [2.2.2] x 3. sm build each [.] is a 10 second pause. Rest 2 min b/t

B1. L-Sit Hold – 15-20 sec

B2. BB Hip Thrust – 10 reps, sm build each round.

B3. Bar MU Practice – 3-5 Hip-to-Bar Kips + 1-2 Banded Bar MU

3-5 sets RAN

+

14 Min AMRAP:

2 Bar MU (MOD = 4 Strict Dip)

4 GL 1A FC HEAVY (Red/Grn)

6 DB Ren Row (35/20#)

8 GHD Sit-Up (MOD = Wt. Sit-Up)


Thursday:

Pursuit

A. BS @30x1 - 5,5,5,5.

B1. RNT DB step-up – 8 R/L, no wt. unless knee is stable going UP and DOWN.  Add DB's if you can.

B2. Chin-Up 3-5 reps, use up to 1” band assistance

B3. Candlesticks – 6-8 reps

3-5 sets RAN

+

15 Min EMOM:

Min 1: 15 KBS Russian HEAVY

Min 2: 35 Heavy Rope Skips

Min 3: 20 sec FLR + 6 Big BJSD

Performance

A. BS – [3.3] x 3 sm build each cluster.  each [.] is a re-rack and 15 sec pause.  rest 2 min

B1. HEAVY KBS – 8-10 reps

B2. Banded MU Transition Drill 3-5 reps (MOD is C2B Chin-Up on Bar or Rings, whatever is available)

B3. Candlesticks – 6-8 reps

3-5 sets RAN

+

15 Min EMOM:

Min 1: 6 FS, build each set. Start at around 40%

Min 2: 10/7 Cal AD

Min 3: 30 sec FLR on floor

Friday:  AER Day!

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

BIG loop Run

AD 20 cals

Heavy Rope Skips – 40 reps

5/3 Wall Walks

Sit Ups – 20 reps

GHD Bk Ext – 15

1 Weighted Pullup + 2 Strict Pullup + 3 T2B (squeeze DB b/t feet. Then drop, and complete rest of sequence.) (MOD = Tempo Ring Row @ 3131 X 5 reps + Hollow Rock series: 10 hollow Lifts + 10 Hollow Rocks + 10 se hollow hold.)



Saturday:
"Wittman"
7 Rounds for Time:
15 KBS (Grn/Yel)
15 PC (40/24k)
15 BJSD (24/20")

Sunday;  New Years Day: Closed, Enjoy the Holiday!