December 3 - 8


Warm Up
30m bear crawl
2 p/s of 1min banded clam
2x3 rebounding
squat jump

Back Squat 3x9, Tempo 30X2
Superset Ring Row 5x15


For time:
Run 1km
30 Burpee
Squat Clean 22.5/15

Cap: 10 min

Cool Down



Warm Up
10 Long Inchworm
2 rounds:
30 sec hang
30 sec S-Wave

Jerk-Width Bench Press 3x9 Tempo 21X1
Superset Dual DB Z-Press 3x9, Tempo 20X1
and 5x10 Wall Angels


12 min AMRAP in pairs.
Break work up however
40 Hang Power Clean and Jerk 95/65 (Rx+ 115/75)
100 Wall Balls

Cool Down

Seated shoulder ext


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

Sumo Deadlift 3x9, Tempo 3030
Superset 5x9 ring chin-ups (underhand grip, add rep from last week)

15 min EMOM
1: 10 Dual KB Russian Swing
2: 12 (6p/s) DB Renegade Row (Row only)
3: 8 SB Bear-Hug Lateral Box step over

Score is weight for each object

Cool Down
Twisted Lizard


Warm Up
2 rounds:
20 sec hollow hold/rock
5 scap pullups
10 kip swings
10 Pike HSPU
5 Push Ups

Gymnastics Strength Circuit
5 rounds (20 min cap):
9 SHSPU (add rep from last week)
9 Ring Dip (add rep from last week)
L-Sit Hold 5-20 seconds. (Add 2 seconds from last week)


18 min EMOM:
1: Schwinn 20/15 cal or Assault/Row 15/10 cal
2: Alternating AMRAP alternating Bar MU (scale to jumping bar MU) and KHSPU (Scale to Push Ups)
3: Rest

Score is total number of MU + Push Ups

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 Power Clean + 4 Pause Front Squat

20 min AMRAP
60 DUs
20 KB Swing 24/16
20 Single KB alternating reverse lunge (hold any way)

Cool Down
Seated cross-shin or full-lotus


Warm Up
Game: 2 team race with wall balls pinned between bodies (like balloon race at xmas party) then
2 rounds:
10 (5p/s) twisting bear
10 squat to stand


3 reps from position 2, every second minute for 5 sets


For time 5 rounds:
10 burpees to target
10 CTB
10 Dual DB Thruster 22.5/15

Cap: 15 min

Cool Down
Half seated frog

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 EMOM
1: Run 200m (Schwinn 20/15 cal or Assault/Row 15/10 cal)
2: 10-15 Heavy Wall Balls
3: 5-10 Strict Pullups (or Ring Rows)
4: Rest

Farm Strength

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

Farm Strength
a: 3 heavy sets per side of 3 SA DB Power Snatch + 3 DB STOH + 30m OH carry
b: Staggered Stance RDL 2 sets of 8 reps per side. Tempo 3030
c: SA KB Row with hand on bench 3x8 per side Tempo 2011