Wednesday, 7 December

WARM UP

BACK SQUAT, 6 sets on 2:30

  • Set 1: 7 Reps @ 65%
  • Set 2: 5 Reps @ 68%
  • Set 3: 3 Reps @ 70%
  • Set 4: 7 Reps @ 68%
  • Set 5: 5 Reps @ 70%
  • Set 6: 3 Reps @ 73%

“JACKHAMMER”

2 Rounds for Time, Time Cap 20 mins

  • 1000m Run
  • 50 Thrusters 45/35
  • 30 Chest-to-bar pull ups

Additional Work: (AFTER)

For Time, 10 min Time Cap

  • 60 Ground to over head w/plate 55/35
  • 30 Deficit Strict Handstand Push Ups 2″/1″
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Tuesday, 6 December

WARM UP

DEADLIFT

5 X 1 @ 83% on 3:00

“Donny” For Time

21-15-9-9-15-21

Deadlift (LvL3/2/RX 225/155, Scaled 185/115)

Burpees

Additional Work: (AFTER)

5 rounds on 3:00

  • Round 1: 100ft Handstand walk, Max calorie Row
  • Round 2: 80ft Handstand walk, Max calorie Row
  • Round 3: 60ft Handstand walk, Max calorie Row
  • Round 4: 40ft Handstand walk, Max calorie Row
  • Round 5: 20ft Handstand walk, Max calorie Row

Monday, 5 December

WARM UP

Hang Squat Snatch

6 sets on 2:30

  • Set 1: 3 Reps @ 63%
  • Set 2: 3 Reps @ 73%
  • Set 3: 2 Reps @78%
  • Set 4: 1 Rep @ 83%
  • Set 5: 1 Rep @ 86%
  • Set 6: Heavy Single Attempt

“Sager’s Wager”

5 RFT, Time Cap 20 mins

  • 60 Double Unders (90 Singles)
  • 15 Overhead Squats (LvL3 135/95, LvL2/RX 115/85, Scaled 95/65)
  • 3 Rope Climbs

Additional Work: (AFTER)

For Time, 10 min time cap, RX 115/85

  • 90 GHD Sit-Ups
  • 30ft Back Rack Walking Lunge
  • 30ft Front Rack Walking Lunge
  • 30ft Overhead Walking Lunge

Saturday, 3 December

****0730 Unstructured Lifting****

Bench Press

6 X 3/4 @ 68-78% on 2:30

Pulling

4 Sets for Quality

  • 20 Unbroken Banded Strict PullUps
  • 100 Meter Unbroken Farmers Carry, 70’s/50’s

****0900 Class****

WARM UP

“ABBATE”

For Time

1 Mile Run

21 Clean & Jerk

800 Meter Run

21 Clean & Jerk

1 Mile Run

LvL3/2/RX 155/105, Scaled 135/85, Scaledv2 115/65

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, ws killed on December 2, 2010, while conducting combat operations in Helmand Province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Friday, 2 December

WARM UP

Open Workout 13.4

AMRAP 7

3 Clean & Jerks

3 Toes to Bar

6 Clean & Jerks

6 Toes to Bar

9 Clean & Jerks

9 Toes to Bar….

*Add 3 reps Every Round, LvL3/2/RX 135/95, Scaled 115/75

Legless Double Unders

For Time, 10 Min Time Cap

4 Legless Rope Climbs

100 Double Unders

3 Legless Rope Climbs

100 Double Unders

2 Legless Rope Climbs

100 Double Unders

Thursday, 1 December

WARM UP

Tall Squat Clean

5 sets of 5 @ light weight

Pausing Jerk Balance from the Split

5 sets of 3 @ light weight, 3 second pause in the catch

Hang Squat Clean & Jerk

6 sets on 2:30

  • Set 1: 3 Reps @ 75%
  • Set 2: 2 Reps @ 78%
  • Set 3: 2 Reps @ 78%
  • Set 4: 2 Reps @ 83%
  • Set 5: 1 Rep @ 86%
  • Set 6: 1 Rep @ 86%

Wednesday, 30 November

WARM UP

Deadlift

5 X 3 @ 78% on 3:00

“Cranky Christine”

3 rounds for time

700/600 meter row

12 Deadlifts (LvL3/2 275/185, RX 225/155, Scaled 185/135, Scaledv2 155/105)

21 Burpee Box Jump Overs (24″/20″)

3 min rest

Additional Work:

  • Push Press, 6 sets on 2:30 (before)
    • Set 1: 3 reps @ 81%
    • Set 2: 10 reps @ 61%
    • Set 3: 3 Reps @ 81 %
    • Set 4: 10 Reps @ 61%
    • Set 5: 3 Reps @ 81%
    • Set 6: 10 Reps @ 61%
  • Pressing, 3 Sets on 5:00 (after)
    • 15 close grip bench press
    • 30sec ring support hold
    • 45 banded tricep push downs

Tuesday, 29 November

WARM UP

Hang Squat Snatch

6 Sets on 2:30

  • Set 1: 3 Reps @ 75%
  • Set 2: 2 Reps @ 78%
  • Set 3: 2 Reps @ 78%
  • Set 4: 2 Reps @ 83%
  • Set 5: 1 Rep @ 86%
  • Set 6: 1 Rep @ 86%

“Bloody Mary”

AMRAP 20

5 handstand push ups

10 single leg squats

15 pull ups

Every 4 mins starting at 00:00, 15 Hang power snatches 75/55

Additional Work:

  • AMRAP 8 (after)
    • 50 GHD Sit-ups
    • 20 Calorie Row
    • 50 GHD Sit-ups
    • Max calorie Row
  • Grip accessory, accumulate 5 mins of dead hang, every break complete 30 double unders (after)