December 31st, 2016

A. Snatch Pull from High Blocks (mid-thigh) + Snatch; 50%x2; 60%x2; 70%x2x3
*Pull+Snatch+Pull+Snatch = 2 reps
B. Paused Split Jerk (2-second hold in dip); 60%x2; 70%x2; 80%x1x3
C. Deadlift; 63%x3 reps OTM x 10 minutes

Skill Work
3 sets of:
HS Walk x 30-50 ft 
Pegboard x 1 ascent
OH Yoke x 50 ft
Heavy Sled Drag x 25 ft

Row 1k @85-90%
Rest 3 minutes
x 4


December 30th, 2016

A. E2MOM – 3-5 kipping Muscle Ups for 20 total reps
B. OTM x 12:
Min 1: 3 Strict Defecit HSPUs
Min 2: 6 Kipping HSPUs (from same defecit)
Min 3: 9 Straight Leg Kipping Toes to Bar

A. No Hook/No Contact Clean; 50%x2; 60%x2; 70%x2
B. Clean; 80%x2 reps OTM x 4
C. Front Squat; 70%x5x2; 75%x3x2

5 rounds for time
10 Power Snatches @75/55
15 Chest-to-Bar Pull-ups
20 Wall Balls (20/14 lbs)
250 Meter Run

**work on breathing steadily throughout

December 28th, 2016

Dead Stop Front Squat; 70%x3; 75%x2; 80%x1x3

Bi’s & Tri’s x 30 reps each

7 TnG Squat Snatches (you choose weight, but must be unbroken)
7 Box Jumps (step down, quick turnover)
90 second Row @2k pace
Rest 2 minutes
x 3 sets
Rest 5 minutes
7 TnG Thrusters (you choose weight, but must be unbroken)
7 Burpees Over the Bar @ quick pace
90 second row @ 3-5 seconds faster
Rest 2 minutes
Rest 5 minutes
45 second Assault Bike Sprint @100%

December 27th, 2016

A. Push Jerk Clusters; 3.2.1 x 4 (rest 15 seconds b/t clusters, rest 90 seconds between sets) @ 70-75% of PJ
B. Power Clean off Blocks @knee; 70%x2x5 (OTM)
C. Snatch Deadlift from 2″ deficit w/pause @knee; 80%x5x3

DB Arnold Press x 8/arm x 3
Single Arm Farmer’s Carry x 100ft/side x 3

5 minute warmup ski
150 meter ski sprint @95%
2 minute recovery bike
x 10 sets
5 minute cooldown

December 26th, 2016

Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Gymnastics add-ins (Couresy of CFM/Power Monkey)
A1. Weighted False Grip Ring Pull w/hold and 5-second lowering x 2-3reps x 3 sets
A2. Weighted Ring Support Hold x 30 seconds x 3 sets (break up if you need to)
B1. False Grip Ring Rows x 5-7 x 2
B2. Band Pull to Hips x 10 x 2

A. No hook grip/No contact Snatch; 50%x2; 60%x2; 70%x2
B. Snatch; 70%x2; (80%x1; 85%x1) x 3
C. Front Squat + Split Jerk; 70%x3+2; 80%x(2+1)x2
D. Back Squat; 80%x2x3

7 Minute AMRAP:
75 Double Unders
25 Bar Muscle Ups
AMRAP Cleans @80%

*Scale the number of BMUs to 20 or 15 if not strong here

December 23rd, 2016

A. Take 15-20 minutes to play around with the following movements:
Pegboard Ascents
Barbell Turkish Get Ups
L-Sit to Shoulder Stand/Handstand

B. Every minute, on the minute, for 30 minutes:
Minute 1: 2 Hang Cleans (must build in load each set)
Minute 2: 4 Landmine Push Press (each arm)
Minute 3: 6 Dumbbell Chainsaw Rows (each arm)
Minute 4: 120 ft Sandbag Carry (60 down and back)
Minute 5: 15/12 Calorie Ski @90%
Minute 6: Rest

C. Optional Accessory:
Weighted Sorenson Hold x 30 seconds x 2
Hammer Curls x 15 x2
Banded Tricep Pushdowns x 20 x 2