Dec 31

Warm-up: 5k run

Practice: Squat Clean

Strength: Deadlift and Shoulder Press (4 sets of 6 @ 70% max)

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Dec. 27

Row 500
15 Clean and Jerks
25 DU’s
Row 1000
10 Clean and Jerks
25 DU’s
Row 1500
5 Clean and Jerks
25 DU’s

Clean and Jerks @ 60% body weight

Dec. 20

Bench Press
Back Squat

4 sets of 6 @ 70% of max

1 set of 20 front squats, make it hurt….

Possible core cool-down depending on if I don’t get lynched for the front squats.

Dec. 18

Pistol Practice
Try to get 10 free standing pistols per side, broken up however you want.

“Helen”

3 Rounds For Time Of:
Run 400m
21 – KB Swings (1.5/1)
12 – Pull Ups

Dec. 14

Deadlift and Shoulder Press

4 sets of 6 @ 70% max

2X max plank hold

3 min Pushup test (description below)

1 min max pushups in 1 set,

1 minute rest,

1 minute max pushups in 1 set,

1 minute rest,

1 minute max pushups in 1 set.

Each max set of pushups must be done continuously, once you have to rest or fail the set is over and you rest for the remainder of that minute, then you rest for the next rest period.

Dec. 7 Pearl Harbor Anniversary

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Dec. 6

Back Squat and Bench Press
5 sets of 4 @ 75% of max

7 minutes time limit
Row 1000 m and then do AMRAP of hollow rocks with the remainder of the time.

Dec. 4

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Personal choice for front squat weight, post weight used and total time.