December 2015

12/30/15 Wednesday

Speed Strength:

Emom alternate between

Odd Minutes 2 Box Squats Go as heavy as possible

Even Minutes - 5 Tall Box Jumps 36/30"

Conditioning:

4 Minute Tabata (20sec on / 10sec off) Interval each of:

KB Jumping Jacks 35/25#

KB Goblet Jumping Lunges 35/25#

KB Swings American 35/25#

KB Russian Twist 35/25#

 

 

 

12/29/15 Tuesday

Cardio Testing:

Row 50 Cal for time

Strength Endurance Testing:

5 Sets of

Max Reps Body Weight Bench Press

Max Reps Pullups

Rest 3 Minutes In between each set

12/28/15 Monday

Strength testing:

Establish a 1 Rep Max 

Zombie Front Squat

Then perform 3 x 5 reps at 70%

Skill:

40 Wall Squats as close as possible

Conditioning:

"Annie"

50 - 40 - 30 - 20 - 10 reps each of 

Double Unders

Situps  1/2 GHD & 1/2 ab mat

 

12/23/15 Wednesday

Strength:

Bench Press

Work up to a 3 RM

Then max reps @ 90%

Conditioning:

2 Rounds of:

400 meter Run

50 Air Squats

50 Single Legged Deadlifts 45/35

12/22/15 Tuesday

Conditioning:

Part 1:

Death By 10 Meter Run

Part 2:

5 rounds of:

5 Bear Complexes 125/85

10 Weighted get up Situps 45/35

 

 

12/21/15 Monday

Strength:

Box Squat

8 @ 55%

5 @ 65%

3 @ 75%

1 @ 80,85,90%

Conditioning:

10 Rounds of:

5 Pullups

10 Box Jumps 24/20"

15 Decline Pushups

*Wear a weighted vest for RX

Core:

3 x 1 Minute Weighted Plank

12/18/15 Friday

Strength:

EMOM for 8 minutes build to a heavy weight

Sumo Deadlift

Core:

65 Toes to bar

Conditioning:

5 Rounds of:

8 KB Swings 70/53

8 Goblet Squats

100 Ft Front Rack Carry

12/17/15 Thursday

Strength:

Build to a max weight in the complex

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

Core:

3 x 3 heavy Turkish Getups

Conditioning:

1 Round for time of:

50 Double Unders

50 Double Unders

50 Ring Rows

50 Mountain Climbers per side

50 Situps

12/16/15 Wednesday

Strength:

Bench Press

3 Reps each at 

55%, 65%, 75%, 85%,

max reps at 90%

Core:

60 Russian Twists per side using a PVC pipe and 10# metal plate

Conditioning:

Wearing a weighted vest the whole time 20/12

Run 100 Meters

21 Dips

Run 100 M

21 Burpees

Run 100 M

12/15/15 Tuesday

Strength:

2 Power Cleans + 1 Squat Clean build to a max complex

Conditioning:

Fight Gone Bad style

Slam Balls 40/30

GHD Sit ups

Lateral Box Jumps 8"

Deadlift 135/95

Walking Lunges

 
 
 
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