Dec 5-11

Monday:

Pursuit

A. FS @ 30x1 – 5,5,5. Sm build

B1. BB FR Step-Up – 5 R/L

B2. Ab Wheel K2e @3131 – 5 reps

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

3-5 sets, RAN

+

14 Min AMR:

7 K2e

7 BJSD

7 PC, moderate wt.

7 PP (same)

28 Heavy Rope Skips

Performance

A. FS @ 30x1 5,5,5. Sm build.

B1. KB FR Lunge step – 6-8 R/L

B2. Ab Wheel K2e – @3131 – 5 reps

B3. Towel/Strict Pull-Up – 6-8 reps

3-5 sets, RAN

+

14 Min AMR:

7 T2B

7 BJSD (24/20”)

7 PC (50/29k)

7 S2OH

28 Dubs



Tuesday:

Pursuit - 30 min.

A. Sn Complex – 1 PS + 2 HPS + 1 OHS - 12 min
B1. DB Butterfly Press – 6-8 reps, light perfect form.
B2. Pendlay Row – 6-8 reps

B3. Side Bridge Hold – 20 sec R/L
3-5 sets, RAN.  Add weight to the barbell as needed.

+

5 RFT:

1 TH Loop

20 Sit-Up

15 Wall Ball

10 KBS HEAVY

Performance 30 min

A. Sn Complex – 1 PS + 1 Hang Snatch + 1 Snatch balance - 12 min
B1. DB Butterfly Press – 8-10 reps, light perfect form.
B2. Pendlay Row – 6-8 reps

B3. Side Star Plank – 20 sec R/L
3-5 sets RAN, add weight to the barbell as needed.

+

5 RFT:

1 TH Loop

20 Wt. Sit-Up (20/10#)

15 Wall Ball

10 KBS (Grn/Yel)


Wednesday:

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

10 Monster Walk forwards AND BackWards - https://www.youtube.com/watch?v=rtpJ-A7A-V4

10 Burpee Broad Jump
1 Wall Walk + 6 Shoulder taps + 6 thigh Taps (HS holds for Mod – 30sec.)
20 cal Row
40 Heavy Rope Skips

WCU X 3 – You choose wt.


Thursday:
Pursuit - 30 min

A. Strict Press – 8,6,4,4. build. rest 60-90 sec

B1. 3 Bar Taps + 3 K2e + 3 T2b

B2. Hollow Complex – 10 lower body lifts + 10 upper body lifts + 10 second hold

B3. Push-Up – 8-10 , lower level of assistance from last week.

3-5 sets, RAN

+

FT:
1000/800m Row
21 DB HPC&J
500/400m Row
15 DB HPC&J
250/200m
9 DB HPC&J


Performance - 30 min.

A. Strict Press – 8,6,4,2. build. Rest 60-90 sec

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

B2. Ring Push Up – 8-10 reps

B3. Hollow Complex – 10 lower Body lifts + 10 upper body lifts + 10 sec Hold

3-5 sets, RAN

+

FT:

1000/800 m Row

21 PC & J (40/24k)

500/400 m Row

15 PC & J

250/200 m Row

9 PC & J


Friday:

Pursuit

A. DL TnG – 5,5,5. Build. rest 2 min b/t.

B1. 1L elevated glute bridge w/1 sec pause – 10 R/L

B2. 1A DB Bent Row – 10-12 reps R/L

B3.  Wave Plank - 30 sec

3-5 sets, RAN

+

15 Min AMR:
10 Parallette or matador Dip
2 GL 1A KB FR Carry
10 alt DB Snatch
2 GL Lunge step
10 Supine Row

Performance

A. DL TnG – 5 x 3, sm build, rest 2 min b/t

B1. GHD Glute Ham raise – 4-6 reps @ 30x1 (MOD is 1L elevated glute bridge 10 R/L)

B2. 1A DB Bent Row – 10-12 reps R/L

B3. 3 Banded MU Transition Drill - https://www.youtube.com/watch?v=z5uC9EsWg7c

3-5 sets, RAN

+
15 Min AMR:

10/6 Ring Dip
2 GL KB FR Carry (Grn/Yel)
10 alt DB Snatch HEAVY
2 GL Lunge step
10/6 Chin-Up


Saturday:

Pursuit and Performance

Hip & Thoracic Flow – 8-10 Min

+
Buy in: 100 Dubs

25 T2B
50 Calorie Row
75 FS (40/24k)
50 BJSD
25 C2B

Cash Out: 100 Dubs

Sunday Funday:

6 RFT:
1 BIG LOOP
6 PC @ (60/40k)
6 Hi Box Jump (28/24")
6 KBS (Red/Grn)
6 Burpee Over Bar