Week of December 8, 2024

Monday
Every 2 minutes for 16 minutes
2 Power Cleans + 2 Jerks

For Time
21 Front Squats
200m Double DB Farmer Carry
15 Front Squats
150m Double DB Farm Carry
9 Front Squats
100m Double DB Farm Carry

Wednesday
5 Sets
10 Heavy DB Bench Press
5 Pullups
Rest 60s-90s between each set

3 Rounds for Time
30 OH Lunges with Plate
20 DB Clean & Jerks
30 KB Pull Through Planks
20 DB Snatches

Thursday
Part A
E2MOM Alternating 2 minutes - 20 minutes
1: 60s Weighted Wall Sit
2: 10 Lat Pulldowns + 10 Strict Pushups

15min AMRAP
10 Barbell Strict Press
20 Russian KB Swings
300m Row

Friday
Part A
Every 90s for 12 minutes
4 Tempo Back Squats - 3s descent, 1s pause, 2s ascent

5 RFT
8 Deadlifts 135#
12 Situps
16 Ball Slams
20 Double Unders

Week of December 1, 2024

Monday
Part A
Work up to a heavy complex then complete sets there
Every 2 minutes for 14 minutes
1 Clean Deadlift + 2 Squat Clean + 1 Jerk

Part B
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed

Wednesdsay
Part A
5 Sets
8-10 Heavy DB Bench Press
5 Pullups
Rest 1 min - 90s between each set

Part B
EMOM 18 - aim for ~30s of work each minute
MIn 1: 8 Back Squats with ~ 60% (last 4 reps of each set should be challenging)
Min 2: 30s Plank
Min 3: 8/arm Bent over DB Row

Thursday
Part A
E2MOM Alternating 2 minutes - 20 minutes
1: 60s Weighted Wall Sit
2: 5 DB Flys + 5 Lateral Raises + 5 Front Raises + 5 Arnold Press

Part B
2 Sets
1500m Row
Rest 3 minutes after each set

Friday
Part A
5 Sets
40ft DB Death March
8 Narrow Stance Heels Elevated Goblet Squat with heavy KB or DB

Part B
Complete 2 minutes of work every 3 minutes for 7 sets
8 Cal Bike
In remaining time complete max set of situps