Week of 2018.12.10 - 2018.12.15

MONDAY

1 1/4 front squat*: 3 x 6 reps
* Full descent to bottom position, 1/4 ascent, return to bottom position, full ascent

For time:
800-meter row
80 alternating dumbbell snatches
80 walking lunge steps
800-meter row

TUESDAY

Hang squat clean: find a moderately heavy triple

2 rounds for time:
40 box jump-overs
20 handstand push-ups
10 power cleans (185 lb / 115 lb; moderate to heavy load)

WEDNESDAY

3 supersets of:
A1. Kettlebell deadlift, 15 reps
A2. Kettlebell overhead walk, 50 feet per arm

"Jackie"
1000-meter row
50 thrusters (45 lb / 35 lb)
30 pull-ups

THURSDAY

3 supersets of:
A1. Shoulder press*, maximum reps unbroken
A2. Strict pull-up, maximum reps unbroken
Rest 2 minutes between supersets
* Choose a load at which you can perform at least 8 reps, with a target of 80% bodyweight

3 rounds for time:
500-meter row
21 American-style kettlebell swings (53 lb / 35 lb)
12 burpees

FRIDAY

Alternating barbell forward lunge, 3 x 8 reps per leg

As many rounds and reps as possible in 5 minutes of:
3 wall walks
20 air squats

Rest 1 minute, then as many rounds and reps as possible in 5 minutes of:
5 dumbbell man-makers
30 double-unders

Rest 1 minute, then as many rounds and reps as possible in 5 minutes of:
15 AbMat sit-ups
15 push-ups

SATURDAY

With a partner, complete for time:
1000-meter row
50 power cleans (135 lb / 95 lb)
1000-meter row
50 power snatch (115 lb / 80 lb)
1000-meter row
50 overhead squats (95 lb / 65 lb)

Thursday 2018.12.06

Alternating barbell forward lunge, 3 x 8 reps per leg

“JT”
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups

Ring plank: 2 x maximum hold (as long as possible)

  In honor of Navy Petty Officer 1st Class Jeffrey S. Taylor, of Little Creek, VA. Taylor was killed in action when the MH-47 helicopter he was aboard crashed in the Kunar Province of Afghanistan. He was on a rescue mission, serving with SEAL Team 10. Taylor is survived by his father John, mother Carrie, and wife Erin.

In honor of Navy Petty Officer 1st Class Jeffrey S. Taylor, of Little Creek, VA. Taylor was killed in action when the MH-47 helicopter he was aboard crashed in the Kunar Province of Afghanistan. He was on a rescue mission, serving with SEAL Team 10. Taylor is survived by his father John, mother Carrie, and wife Erin.

Tuesday 2018.12.04

Deadlift: 3 x 5 reps with a 31X1 tempo* at 65% of 1-rep max
* 3-second descent, 1-second pause at the bottom, explosive ascent, 1-second rest at the top

Partner “DT”
10 rounds for time:
12 deadlifts (155 lb / 105 lb)
9 hang power cleans
6 shoulder-to-overheads
Split reps as desired

  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Week of 2018.12.03 - 2018.12.08

MONDAY

Four supersets of:
A1. Double-dumbbell shoulder press, 12 reps
A2. Double-dumbbell step-up, 12 reps per leg
A3. Strict toes-to-bar, 12 reps

"Karen"
For time:
150 wall ball shots

TUESDAY

Deadlift: 3 x 5 reps with a 31X1 tempo* at 65% of 1-rep max
* 3-second descent, 1-second pause at the bottom, explosive ascent, 1-second rest at the top

Partner “DT”
10 rounds for time:
12 deadlifts (155 lb / 105 lb)
9 hang power cleans
6 shoulder-to-overheads
Split reps as desired

WEDNESDAY

Hang squat snatch: build to a heavy single rep

For time:
20 power snatches (135 lb / 95 lb)
40 bar-facing burpees
1000-meter row

THURSDAY

Alternating barbell forward lunge, 3 x 8 reps per leg

“JT”
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups

Ring plank: 2 x maximum hold (as long as possible)

FRIDAY

3 supersets of
A1. Pendlay row, 12 reps
A2. Dumbbell marching steps, 50 feet

4 rounds for time:
25 kettlebell swings
20 box jumps
15 pull-ups

SATURDAY

Every 7 minutes for 21 minutes (3 x 7-minute rounds):
500-meter row
75 double-unders
400-meter run

Double-kettlebell overhead static hold: 3 x 1 minute

Saturday 2018.12.01

Rotating through one station every 90 seconds for 30 minutes:
Station 1 – row for calories (25 cal / 20 cal)
Station 2 – burpee box jump-over, 15 reps
Station 3 – double-unders, 75 reps
Station 4 – alternating dumbbell snatch, 20 reps
Station 5 – single-arm dumbbell overhead lunge, 10 reps per side