Thursday, Dec 7
Workout of the Day
Warm Up (Not Scored)
7 min AMRAP
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps
De-Calf Endurance (Option 1) (Time)
3 Rounds for Time:
Run 400m
Row 800m
Bike 1600m
Yellowstone (Option 2) (Time)
Rx
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
Extra Work: Mayhem Mini-Pump –Glutes and Shoulders (Other / Text)
4 Rounds

10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-
Mobility (Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
Wednesday, Dec 6
Workout of the Day
Warm Up (Not Scored)
***10 Minute Warmup***
* Work with a PVC or Empty Barbell
* Perform 3-5 reps at each movement (Snatch Grip)
Deadlift, Shrug, High Pull, Muscle Snatch, Overhead Squat
-into-
2-3 Times Through
Focus on balance and footwork
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 5x3 (Load)
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets

*Build to a Heavy Unbroken Complex across 5 working sets
Wilson (Rounds + Reps)
Rx
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats (95/65)
50 Double Unders

Intermediate
15:00 AMRAP
4-8-12-16-20…..
K2E/HKR
10 Overhead Squats (75/55)
100 Single Unders

Light
15:00 AMRAP
5-10-15-20-25…..
Hang Knee Raises
10 Dumbbell Squats (light)
50 Single Unders

Foundation
15:00 AMRAP
5-10-15-20-25…..
Leg Raises
10 Dumbbell Squats (light)
50 Jumping Jacks
Mobility (Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
Tuesday, Dec 5
Workout of the Day
Warm Up (Not Scored)
Hip Stretches (2 min)
- Laying figure 4
- Pigeon Pose
- Deep Lunges
- 90/90s
-into-
6 min AMRAP
40 second Air Bike
5 Pike Push Ups
10 Walking Lunges + Torso Twist
Custer (Time)
Rx
5 Sets:
15/12 Calorie Air Bike
12 Handstand Push Ups
50ft Dumbbell Lunge (50s/35s)
-rest 1:1-

Intermediate
5 Sets:
12/10 Calorie Air Bike
8 Handstand Push Ups (Variation)
50ft Dumbbell Lunge (35s/25s)
-rest 1:1-

Light/Foundation*
5 Sets:
10/8 Calorie Air Bike
10 Dumbbell Push Press
25ft Single Dumbbell Lunge (light)
-rest 1:1-
*Foundation Calories: 8/6
Extra Work: Skills and Drills (Other / Text)
Strict Pull-up Progression - Week 4 Day 1:

Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 3-4 unassisted pull-ups - Rest 30-seconds between sets

Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups - Rest 30-seconds between sets

Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Mobility (Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
Monday, Dec 4
Workout of the Day
Warm Up (Not Scored)
3 sets:
20 Side Steps (10 each way
5 Tempo Squats (3-sec descent)
10 PVC Pass Throughs
-into-
3 sets:
5/4 Calorie Row
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
Front Squat + Push Press + Push Jerk 1x3 (Load)
1 Front Squat + 1 Push Press + 1 Push Jerk

- Work up to a heavy complex in 10-12 minutes -
Buffalo Brew Coffee (Time)
Rx
3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12

Intermediate
3 sets (Every 5:00)
4-8-12
Calorie Row
*3x50ft Shuttle Run after each Row
*Women’s Calories: 3-7-10

Light
3 sets (Every 5:00)
3-6-9
Calorie Row
*2x50ft Shuttle Run after each Row
*Women’s Calories: 2-5-7

Foundation
3 sets (Every 5 Minutes)
2-4-6
Calorie Row
*2x50ft Shuttle Run after each Row
Mobility (Not Scored)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
Saturday, Dec 2
Workout of the Day
Warm Up (Not Scored)
***10 Minute Warmup***
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
- into -
Work up to Snatch weight

2. Workout Prep
2 sets each (1:1 with a partner)
15-second Row (workout Pace)
2 Squat Snatch
Walk this Way (Time)
Freedom (RX'd)

Teams of 2
7 Sets (each)
300/250m Row
5 Squat Snatch (135/95)
-Partner 1 completes a full round before switching with Partner 2-
Option 1: Gymnastics Skill Work (Other / Text)
Strict Pull-up: Week 3 Day 2

Advanced:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 7 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Intermediate:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Beginner:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 3 Box Assist Pull Ups
–rest 90 seconds between sets–
Option 2: Mayhem Mini-Pump – Leg Day (Other / Text)
4 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7
10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-
Mobility (Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
Friday, Dec 1
Workout of the Day
Warm Up (Not Scored)
***10 Minute Warmup***
1. Movement Prep/Activation and Increasing Heart Rate
(On Each Side)
10(Each): Leg Raises, Leg Circles (Front/Back), Leg Swings
-into-
8 min amrap:
10-second Handstand Hold
5 Deadlifts (empty bar)
5 Hang Muscle Cleans (empty bar)
5 Shoulder Press (empty bar)

3. Workout Prep
2 sets
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
Clean Deadlift + Hang Power Clean + Push Jerk 5x9 (Load)
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set
I love Rock ‘N Roll (Time)
Rx
For Time:
150 Double Unders
50 Handstand Push Ups
100 Double Unders
10 Wall Walks
50 Double Unders

Intermediate
300 Single Unders
35 Handstand Push Ups (Variation)
200 Single Unders
7 Wall Walks (Variation)
100 Single Unders

Light
For Time:
150 Single Unders
50 Dumbbell Push Press
100 Single Unders
10 Inch Worms
50 Single Unders

Foundations
For Time:
100 Plate Hops
50 Dumbbell Push Press (Light)
75 Plate Hops
5 Inch Worms
50 Plate Hops
Mobility (Not Scored)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
Thursday, Nov 30
Workout of the Day
Warm Up (Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
Tabata (20 seconds on/10 seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs

2. Workout Prep
2 sets:
5/4 Calorie Row
4 Kettlebell Swings (build in weight)
Smells like Teen Spirit (Time)
Rx
3 Rounds
30/24 Calorie Row
30 Kettlebell Swings (53/35)

Intermediate
3 Rounds
25/20 Calorie Row
30 Kettlebell Swings (35/26)

Light/Foundations
3 Rounds
20/16 Calorie Row
20 Russian Kettlebell Swings (light)
Core Work: (Load)
4 sets:

30 Heel Taps (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 1:00 beteen sets
Mobility (Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
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