December 17 - 22


Warm Up
30m walking lunges
2x4 alternating jumping lunges
2x10 empty barbell sumo deadlift with band pulling away

Sumo Deadlift 3x12, Free Tempo
Superset 5x12 ring chin-ups (underhand grip, add rep from 2 week's ago)

15 min EMOM
1: 5 SB Clean and Jerk
2: 10 Dual DB Front Rack Walking Lunge
3: 8 p/s SA KB Row with hand on box

Score is weight for each object.

Start on different stations and stagger heats 30sec apart if needed.

Cool Down
Twisted Lizard


Warm Up
2 rounds:
10-20 Pike leg lifts
5 scap pullups
10 kip swings
10 Pike HSPU
5 Push Ups
2 min wrist extension stretch + PAILs/RAILs to hep with handstand

10 mins to practise freestanding HS hold with partner spot


20 min E2MOM
1: 40/30 schwinn, 30/20 assault/row
2: 2 min AMRAP: 5 KHSPU, 5 CTB
3: 100-200 DUs (200-400 singles)
4: 2 min AMRAP: 10 HR Push Ups, 10 TTB
5: Rest

Rx+ replace KHSPU with SHSPU
Rx+ replace CTB with Ring MU
Scale replace KHSPU with Pike HSPU
Scale replace CTB with Ring Row

Cool Down
Thread the needle


Warm Up
10 alternating spiderman lunge passing through bottom of squat
30 sec wrist extension stretch
5 kneeling jump


Perfom 1 set every 2 minutes for 5 sets
1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat
Easier complex before we ramp back up next cycle.

20 min AMRAP
At 0:00, 5:00, 10:00, 15:00
Run 400m
In remaining time AMRAP
15 KB Swing 24/16 (Rx+ 32/24)
15 Wall Ball 20/14 (Rx+ 30/20)

Cool Down
Seated cross-shin or full-lotus


Warm Up
Game: Knee tag in bear crawl position
2 rounds:
10 (5p/s) twisting bear
10 squat to stand
Empty barbell snatch warm up


3 quality sets of 3 position snatch.
15 min cap here (including warm up sets)


For time
Alt DB Snatch 22.5/15

Cap: 15 min

Farm Fit

Warm Up
10m toe walking
10m heel walking
10m outside foot walking
10m inside foot walking
10sec bunny hops
10 strict burpee


20 min E2MOM
1: Schwinn 20/15 cal or Row 15/10 cal
2: 12 (6 p/s) SA DB OH Walking Lunge
3: 5-10 SB Thruster
4: 3-5 Strict Pull up into 5-10 Ring Row
5: Rest

Farm Strength

Warm Up
2 sets with empty barbell:
10 landmine row p/s
10 OH Walking Lunge

Farm Strength
a: 3 sets p/s of 8 SA BB Bench Press
b: 2x10 p/s heavy SA DB OH Walking Lunge
c: Underhand yates row 3x9