Week of 12/8/24
Monday https://www.youtube.com/live/3hVLbFkO2u4?si=zOzpKqINvK9a8vuu
Warm Up
Strength
20’ Cap
AMRAP Strength
(~5 rounds)
Back Squat (1st set go for 1’ and record reps) *heavy for 15-20 Reps on loading
Farmers carry (load body weight + out/back x 2 - then 10 paces out/10 paces back right into 1 lap farmers carry
Training
11’ Cap
Buy In- 400 meters
BB Thruster (heavy for 15-20) & Burpee
21-15-9 X Reps
Cash Out - 400 Meters
Warm up
Strength ~25’
Round 1
30” Max Rep Flr Chest Press = X
30” Rest
30” Max Rep TRX Pull Up = X
30” Rest
30” Max Rep Double KB Deadlift = X
30” Rest
1’ Rest
Round 2
30” Flr Chest Press = X
30” 5 Push Up HR Strict
30” TRX Pull Up = X
30” 2 Pull Up
30” Double KB Deadlift = X
30” 5 Box Jump
1’ Rest
Round 3
30” Flr Chest Press = X
30” 7 Push Up HR Strict
30” TRX Pull Up = X
30” 4 Pull Up
30” Double KB Deadlift = X
30” 7 Box Jump
1’ Rest
Round 4
30” Flr Chest Press = X
30” 9 Push Up HR Strict
30” TRX Pull Up = X
30” 6 Pull Up
30” Double KB Deadlift = X
30” 9 Box Jump
1’ Rest
Round 5
30” Flr Chest Press = X
30” 11 Push Up HR Strict
30” TRX Pull Up = X
30” 8 Pull Up
30” Double KB Deadlift = X
30” 11 Box Jump
1’ Rest
Training ~15’
Round 1
30” Max Rep KB Swing = X
30” Rest
30” Max Rep KB SDLHP = X
30” Rest
1’ Rest
Round 2
30” KB Swing = X
30” 2/3 Cal from reset screen
30” Max Rep KB SDLHP = X
30” 2/3 Cal from reset screen
1’ Rest
Round 3
30” KB Swing = X
30” 4/5 Cal from reset screen
30” Max Rep KB SDLHP = X
30” 4/5 Cal from reset screen
1’ Rest
Round 4
30” KB Swing = X
30” 5/6 Cal from reset screen
30” Max Rep KB SDLHP = X
30” 5/6 Cal from reset screen
1’ Rest
Round 5 (?)
30” KB Swing = X
30” 6/7 Cal from reset screen
30” Max Rep KB SDLHP = X
30” 6/7 Cal from reset screen
1’ Rest
Warm Up 10’
1’ Moderate
Mobility/Prep
1’ Fast
Mobility/Prep
1’ aggressive fast record Cal = X (95% max)
Auxiliary Strength
10’ AMRAP
10/s KB RDL
10/s Loaded Glute Bridge
20/side Loaded Side Plank Dip
20” Tempo Band Tri pull down
Training 21’
EMOM Alt 5 rounds + 1 Cal Effort
Start w/ highest Cal from warm up X
5 Pull Up
10 HR Push Up
15 Wall Ball
20 Empty BB Push Press
*each round
-2 Cal
+5 on all activities
Last round as follows:
X-10 Cal
20 Pull up
25 HR Push Up
30 Wall Ball
35 Empty BB Push Press (go over a minute if you have to)
X-12 Cal
Warm Up
7 Rounds (Max 1’ Rest after each round) ~12’
Front squat x 10
Then;
5 Rounds (goal = 75 teasers) ~10’
Work every 2’
DB Step Up 10/s (DB’s must be more than half your body weight)
In remaining time Max Rep teasers
Then;
Cardio 10’
30”:30” x 10 (set up a leader board for anyone who goes over 100/80 Cal)
Friday https://www.youtube.com/live/nCobwhmtNYU?si=m1jY3C1bVIZnp3-1
Warm Up
3 Rounds Each (Every 2’ Alternating
W/ A Partner
P1 complete 25/18 Cal A. Bike
P2 Complete
2 Sets of
5 Pull Up
10 Push Up
15 Squat
Rest 2’
3 Rounds Each (Every 2’ Alternating)
W/ A Partner
P1 Complete 25/18 Calorie Row
P2 Complete
1 Set
10 Burpee
10 Box Jumps
5 Burpee
5 Box Jumps
Rest 2’
1 Round Each (Break this work up however you like)
W/ A Partner
Together complete: Broken up anyway you want.
100 Wall Ball each
50 BF Sit Ups each
Run .75 mile each
Warm Up
EMOM 12 minutes W/ a partner
Chest Press x 6 Heavy
Burpee x 18
*scale this as needed
Rest 2’
EMOM 12 minutes W/ a partner
Double KB Squat x 12
Box Jump x 15
Rest 2’
EMOM 12 minutes W/ a partner
Run .12 (200 meters)
Row 15/12 Calories