Wednesday- Oly Int + IGT + AnLE 2 x 3
A. Power Clean + Hang Squat Clean, build to a tough complex in 12 min
+
2 rounds @ 80-85%
Row 500m
12 Strict HSPU’s
50 Double Unders
12 CTB Pull-Ups
+
3 sets @ 97%, rest 8 min b/w sets
30 sec AMRAP Power Clean to OH, 135#
30 sec AMRAP Box Jumps, 24”
30 sec AMRAP Burpees over Bar, lateral
30 sec AMRAP Cals on Bike

A. 

Tuesday

Tuesday- Squat Low Vol + MAP 3/3
A. Front Squat, build to a tough triple, not 3RM
+
3 min @ 90%
45 Double Unders
2 Muscle Ups
Rest 3 min
3 min @ 90%
3 Squat Cleans, 155#
3 HSPU’s, 3” deficit
3 Box Jumps, 30”
Rest 3 min
3 min @ 90%
Run 150m
7 Toes to Bar
Rest 3 min
3 min @ 90%
Row 10 Cals
10 Shoulder to OH, 155#
Rest 3 min
3 min @ 90%
5 Burpee Box Jumps, 24”
10 Deadlifts, 155#
Rest 3 min
3 min @ 90%
45 Double Unders
2 Muscle Ups



A. 315#

3+35DUs
4+3HSPU
2+run
2+1 S2O 
3+4B
3+41DUs

Monday

Monday- 12-15 min Tester + Oly Density + Run Easy
12 min AMRAP
75 Snatches, 75#
75 Wallball, 20#
75 Cal Row
+
Power Snatch, 3/min for 10 min @ 50-60%, keep smooth and fast
+
15 min Easy run

60 cal row

Power snatch - 135# - 165#

Run - Done 

Sunday

Sunday- Gym Warm Up + Z1 recovery work
3 sets not for time:
1 Pegboard Ascent
20-30 sec Hold at bottom of Ring Dip
20-30 sec Hold Ring Support Hold w/ good external rotation at top
10 Box jumps, 24” practice rebounding efficiency
+
30 min @ easy pace
Row 60 Cals
50’ Hand over Hand Sled Drag, moderate load
Bike 20 Cals
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#


2 rounds on 30min AMRAP 

Done. 

Saturday

Saturday- Squat Int/Press/Pull Vol + LE
A1. Back Squat, 4 x 3 reps, rest 60 sec **first set @ 75% and build off feel, not 3RM
A2. HSPU’s, 4 x 12-15 reps @ 3” deficit, rest 60 sec
A3. CTB Pull-Ups, 4 x 7.7.7.7, rest 10 sec + 2 min
+
60 sec Row @ 97%, rest 6 min x 3 sets

A1. 395#

A2. 15reps on all

A3. Done 

Row - done 

Friday

Friday- Sn Int + Cl&J Int + 12-15 min Tester + MAP 1
A. Squat Snatch Cluster, 3 x 1.1.1, rest 10-15 sec + 2 min (all above 80%)
B. Squat Clean & Jerk, quick double NOT TnG, no more than 85%
+
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.
+
Row 40 sec @ 2k pace, rest 20 sec x 10


A. 225 on all
B. 285#

16.2 - 6 @ 225# but I changed my own weight. 

Row - Done

Wednesday

Wednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3
A. Hang Squat Snatch + Power Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%
B. Hang Squat Clean + Power Clean + Jerk, tough complex in 4 sets
C1. CTB Pull-Ups, 3 x 22 Unbroken, rest 60 sec
C2. Kipping HSPU’s @ 3” deficit, 3 x 17-20 unbroken, rest as needed to keep unbroken **note rest times
+
45 sec AMRAP, rest 5:15 x 4
Set 1 & 3
100’ Sled Push
50’ Hand over Hand Sled Pull heavy but consistent pull (if you don’t have rope for sled to pull then do 1 Rope Climb w/ legs)
Bike for Cals in remaining time
Set 2 & 4
7 Squat Snatch, 115#
7 Burpees over Erg
Bike for Cals in remaining time


A. 225/225/235f Went a little aggressive today and missed the 235# p.snatch

B. 225/245/275/295f 

C1. Done 22 on all.
C2. Done 17 on all. This was tough. 
rest - 2:00 and 2:30

AMRAP - Done. 

Sled push - 135#
Sled pull - 115#

Monitor on bike decided not to work so don't know what cals were 

Tuesday

Tuesday- MAP 3/3
3 min @ 90%
25 Double Unders
2 Muscle Ups
Rest 3 min
3 min @ 90%
5 Thrusters, 115#
5 CTB Pull-Ups
Rest 3 min
3 min @ 90%
5 Hang Power Snatch, 115#
5 Toes to Bar
Rest 3 min
3 min @ 90%
10 Russian KB Swings, 70#
10 HSPU’s
Rest 3 min
3 min @ 90%
Row 10 Cals
7 Burpees over Erg
Rest 8 min
REPEAT ALL


4/4+15DUs
4+3C2B/5rds
4+1snatch/4+1snatch
2+1HSPU/2+5HSPU
2+1Burpee/3rds

Monday

Monday- Squat/Pull/Push CP + Cyclical MAP 1/1
30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 3
A2. Wtd Pull-Up Cluster, 5 x 5.5, 15 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 6
+
Bike 1 min (60-65RPM across)
Rest 30 sec
Row 1 min (1:55-1:48 across)
Rest 30 sec
X 12
**each piece should increase in speed, don’t end with a sprint though, just end with faster pace

A1. 385#

A2. 18# on all

A3. 115#

Bike/Row - Done 

Sunday

Sunday- Gym Warm Up + Z1 recovery work
3 sets not for time:
2 Legless Rope Climbs
12 Ring Dips
10 Burpees to 8” target
+
40 min @ easy pace
Row 60 Cals
Run 400m
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#

Warm up - Done 


2 rds + 400m run 

Felt good to do this 

Saturday- Barbell Cycling + AnLP1 + Z1 recovery
A. Hang Clean & Power Jerk, 3 x 12 TnG, start @ 115 and build off feel, rest as needed
+
20 sec Max Effort Sled Push, heavy but sprint, rest 3:10 x 4 sets **add 10# to last week
Rest 5-6 min
25 sec Max Effort Bike Sprint, rest 3:05
+
10 min Bike @ easy pace cool down (important)



A. 115/135/155

Sprints done. The sled isnt that bad but my god the bike hurts so good! lol 

10min cool down done

Friday

W3
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
12-15 Kipping HSPU’s
45 Double Unders
+
A. Snatch Cluster, 3 x 5.5, rest 30 sec + 2 min
+
12 min EMOM
1st- 6 Steps Front Rack Lunges + 4 Front Squats, 205#
2nd- 12-14 CTB Pull-Ups **note reps completed
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 40 Cals
25 Wallballs, 20#
5 Muscle Ups
9 Power Snatch, 95#
9 Bar-Facing Burpees
Rest 3 min b/w sets


Warm up done

A. 175/175/185

EMOM - Rested a min before finishing the last set but finished. 
14/14/14/14/12/12

6:22/6:17/6:25

Wednesday

Wednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3
A. Power Snatch + Squat Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%
B. Power Clean & Jerk, build to 5RM TnG, no pause at shoulder on way up or on way down
C1. CTB Pull-Ups, 3 x 20 Unbroken, rest 60 sec
C2. Kipping HSPU’s @ 3” deficit, 3 x 15-20 unbroken, rest as needed to keep unbroken **note rest times
+
45 sec AMRAP, rest 5:15 x 4
Set 1 & 3
7 Bar-Facing Burpees
50’ Hand over Hand Sled Pull heavy but consistent pull (if you don’t have rope for sled to pull then do 1 Rope Climb w/ legs)
Bike for Cals in remaining time
Set 2 & 4
7 Squat Clean to Thrusters, 115#
50’ Sled Push heavy but sprint
Bike for Cals in remaining time

Felt great today. 

A. 215/225/235 Prd my power snatch lol. 

C1. Done - last few reps on the third set were rough
C2. 15 unbroken on all sets. 
Rested 1:30 on both rest periods 

AMRAPs:
1 - 12cals
2 - 6cals
3 - 12cals
4 - 6cals 

Tuesday

Tuesday- MAP 3/3
3 min @ 90%
5 Cal Bike
10 Hang Power Snatch, 95#
Rest 3 min
3 min @ 90%
12 Thrusters, 95#
1 Rope Climb
Rest 3 min
3 min @ 90%
10 Hang Power Cleans, 135#
10 Bar-Facing Burpees
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Ring Push Ups
15 Wallball, 20#
Rest 3 min
3 min @ 90%
Row 150m
10 HSPU’s kipping
Rest 8 min
REPEAT ALL

3/3+5

2+12/2+12

2/2+7

1+14WB/2+5c2b

2+74m/2+150m

Monday

30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 4
A2. Wtd Pull-Up Cluster, 5 x 5.5, 10 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 8
+
Bike 1 min
Rest 30 sec
Row 1 min
Rest 30 sec
X 10
**each piece should increase in speed, don’t end with a sprint though, just end with faster pace

A1. 365#
A2. 18# - Rested more than 10sec between. 
A3. 105#

Started bike around 42rpm and finished around 67rpm.
Row started around 2:06/500m finished around 1:42/500m

Sunday

Sunday- Gym Warm Up + Z1 recovery work
3 sets not for time:
2 Legless Rope Climbs
12 Ring Dips
10 Burpees to 8” target
+
40 min @ easy pace
Row 60 Cals
Run 400m
100m Reverse Sled Drag, light/moderate load
100m Forward Sled Drag, light/moderate load
50’ HS Walk
2 Turkish Get Ups/arm, 53#

Skipped. Spent time with family. 

Saturday

Saturday- Barbell Cycling + AnLP1 + Z1 recovery
A. Squat Snatch, 3 x 12 TnG, start @ 115 and build off feel, rest as needed
+
20 sec Max Effort Sled Push, heavy but sprint, rest 3:10 x 4 sets
Rest 5-6 min
25 sec Max Effort Bike Sprint, rest 3:05
+
10 min Bike @ easy pace cool down (important)


A. 115/125/135

Sprints - Done. The bike was the worst. Quads were destroyed. 

10min bike - done 

Friday

W2
Friday- Gym Warm Up + Snatch Int + SL/MU EMOM + Mixed MAP 5/3
3 sets not for time:
10-12 Toes to Bar
10-12 Kipping HSPU’s
45 Double Unders
+
A. Snatch Cluster, 3 x 3.3, rest 10 sec + 2 min
+
12 min EMOM
1st- 6 Steps Front Rack Lunges + 2 Front Squats, 205#
2nd- 10-12 CTB Pull-Ups **note reps completed
Rest 4 min
3 sets @ high consistent effort, mix and match order each set
Row 30 Cals
20 Wallballs, 30#
6 Muscle Ups
15 Power Snatch, 75#
10 Burpee Box Jumps, 24”
Rest 3 min b/w sets


Warm up - done

A. 185/185/205

EMOM - Done 12reps on all 

Forgot to record the 3 sets.  I think I was around 8min on all. 

Wednesday

This week was off some. The gym was busy and couldn't get in my own work until after class so ended up doing a partner workout with 12 days of Christmas wod and then tried to get my stuff in from Tuesday but only got 1 round. 


1+12
2+15DUs
4
3+119m
3+2 burpees



Tuesday- MAP 3/3
3 min @ 90%
5 HSPU’s
10 Russian KBS, 70#
15 Box Jumps, 24”
Rest 3 min
3 min @ 90%
5 CTB Pull-Ups
10 Wallballs, 20#
25 Double Unders
Rest 3 min
3 min @ 90%
7 Ring Push Ups
7 Hang Power Cleans, 135#
Rest 3 min
3 min @ 90%
7 Toes to Bar
150m Row
Rest 3 min
3 min @ 90%
7 Burpees over Bar
7 Thrusters, 75#
Rest 8 min
REPEAT ALL

Tuesday

Tuesday - Wasn't able to get a workout in. Put our puppy in training and took up some time this week. Next week I should be good.