- Sun, Dec 4th
- Metcon
Every Min (10 minutes)
9/7 Cal Bike
-Rest 3:00-
Every Min (10 minutes)
10 Burpee Box Jump Overs (20)
- Metcon
- Mon. Dec 5th
- “Scott VanderSHOOT and Ben Freaking Davidson”
6 sets (1 set every 2:30)
12 x 25′ Shuttle Run
15 GHD sit ups or 15 medball ab mat sit ups
-Rest 5 Min-
6 sets (1 set every 2:30)
60 double unders
20 push ups
- “Scott VanderSHOOT and Ben Freaking Davidson”
- Tues. Dec 6th
- Front Squat + Push Press + Push Jerk 1×4
2 Front Squats + 1 Push Press + 1 Push Jerk
Work up to heavy in 10-12 min - “Hunsucker & Malone”
4 Rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Shoulder to Overhead (95/65)
- Front Squat + Push Press + Push Jerk 1×4
- Wed. Dec 7th
- Snatch Deadlift + Power Snatch 5×5
3 Snatch Deadlift + 2 Power Snatch x 5 sets
Work up to a comfortable heavy - “Jake LockHURT”
1000/850m row
75 Wallballs (20/14)
25 Burpee Pull-ups
- Snatch Deadlift + Power Snatch 5×5
- Thurs. Dec 8th
- “Ro Bro”
6 sets (every 3:00)
10 Toes 2 Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
- “Ro Bro”
- Fri. Dec 9th
- Thruster 1×1
Work up to a heavy single - “Body by Brian”
Thrusters (75/55) 21-18-15-12-9
Cal Echo Bike 18-15-12-9-7
(14-12-10-8-6 women)
- Thruster 1×1
- Sat Dec 10th – Special Workout
- There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
Bring a friend, spouse, neighbor, or family.
Join the fun and come celebrate…
- There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
- Sun 27th
- BikeErg: Lactate Threshold
2 rds, 3x(2 min at RPE7, 3 min at RPE7.5 - Metcon
Teams of 2, 3 rds
15 Synchro Box Jump Overs (24/20)
30 Power Snatch (135/95)
- BikeErg: Lactate Threshold
- Mon 28th
- 3 Snatch Push Press + 1 Overhead Squat
- “Huli Huli Chicken”
4 sets (new set every 5 min)
16/13 Cal Echo Bike
20 Wallballs (20/14)
50′ Overhead Plate Walking Lunges (45/25)
- Tues 29th
- Power Clean + Hang Power Clean + Push Jerk x 2 x 4 set – Work up to heavy, unbroken
- “Hawiian Shaved Ice”
7 min AMRAP
3 Power Cleans (185/125)
5 Box Jumps (30/24)
- Wed 30th
- “Acai Bowls”
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
50′ shuttle runs (25’=1 rep) - Accessory Work
Every Min for 10 Min
3-5 Strict Pull Ups
(Optional: 1 sec pause at top, 2-3 sec negative)
- “Acai Bowls”
- Thurs 1st
- Snatch 10×1: Preform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets ( 1 each minute)
- “Malasadas (Open 12.1)
7:00 AMRAP
Max Burpees to Bar (6″ target)
- Fri 2nd
- “Haupai Pie”
2 Sets:
50 Ab Mat Sit Ups
50 Toes to Bar
-rest 5 min between sets- - Accessory
3 Sets:
50′ Sled Push (heavy) or 50′ Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)
- “Haupai Pie”
- Sat 3rd
- “Poke Bowls”
Teams of 2
50-40-30-20-10
Calorie Ski (or Row)
Strict Handstand Push Ups
Bench Press (135/95)
Individual:
25-20-15-10-5
- “Poke Bowls”
Sally
4 sets:
75 Double Unders
15 Burpee Deadlift (2×50/35)
75 Double Unders
-rest 1:1 between sets-
(KG conv: DB 22.5/15)
Shoulder Press 1×4
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.
Barbell Bash
- 50 Deadlifts (135/95)
- 40 Shoulder to Overhead (135/95)
- 30 Front Squats (135/95)
- 20 Power Cleans (135/95)
- 10 Thrusters (135/95)
- (KG conv: 61/43)
Back Squat:
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.
Doc Hudson
Teams of 2
5 rounds
300ft Double Kettlebell Front Rack carry (53/35)
30 Toes to Bar
Split Reps However
“Focus. Speed. I am speed.”
15 min AMRAP
10/8 Cal Echo Bike
5-10-15-20-25…
Kettle Bell Swings (53/35)
Push Ups
Accessory
3 Sets
14 Barbell Front Rack Step Ups (7left/7right)
**Quality, not load!**
2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
TOW MATER
Freedom (RX’d)
For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)
*Women’s cals: 24-20-16-12-8
- See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
LIGHTENING MCQUEEN
3 Sets For Time
2 Rounds
50′ Front Rack Walking Lunge
50 Double Unders
5 Wall Walks
50 Double Unders
(Rest 1:1)
Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike Erg or Assault Bike
Partner 2:
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
Partner 3: Rest
Individual Option:
5 sets
Buy-in: 25/20 Calorie Bike Erg (Or 20/15 Calorie Assault Bike)
2 Rounds
30 Double Unders
10 Dumbbell Hang Power Cleans (50s/35s)
10 Dumbbell Front Squats (50s/35s)
-Rest 2:00 between sets-
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)
(KG Conv: 43/29)
Partner
5000m Run Relay
Individual Option:
10x200m Run
-Rest 1:00 between sets-
3 Position Clean (high hang, Above the knee, Floor)
5×1
Push Jerk 3×1
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups
At 6:00
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups
At 12:00
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups
Cap at 18:00
Strength:
1 RM Snatch
10 rounds
10 Dumbbell Shoulder to Overhead (50×2/35×2)
10 Toes to Bar
4 sets:
3 rounds
12/10 Calorie Row
10 Burpee Box Jump Overs (24/20)
-rest 1:1 between sets-
Partner Workout:
425/350 Calorie Bike
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups
Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
-Rest 5 min-
1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike
5 Sets
30/24 Calorie Row
20 V-ups
10 Burpee over rower
Rest 3:00 between sets
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-
Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)
Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
Vette City CrossFit 