Cycle 13 to finish off 2024! Make it great.
Wk 1/4 – Dec. 9/2024
Monday
A. 1 Halting Snatch Deadlift + 1 Snatch High Pull + 2 Above Knee Hang Squat Snatch x 7 sets, rest as needed – tough sets
B. 5 sets:
HSPU/Push-Up Work [2-10 reps]
Toes to Bar Work [2-10 reps]
1-2 min Rest
C. For Time
25 V-Ups
25 Dual DB Clean to Push Press @ 35/50/hand
D. Standing Ez Curl/Regular Barbell/ BB Bicep Curls, 10 reps x 5 sets, 1:30 min
Tuesday – Open Gym
A. Deadlift @ 11×1, 6 reps x 3 sets, 3 min – start @ 65-70% and stay or build if feeling good – not touch & go
B. 10 min – Hard Work
10 Alternating Step-Up onto 20/24” Box
10 KBS @ 16kg
10 Alternating Reverse Lunges
C. 4 Rounds
2 min Rowing
90 sec @ 5/10
30 sec @ 9/10
30 sec Rest
2 min Echo Bike
90 sec @ 5/10
30 sec @ 9/10
30 sec Rest
Wednesday
A. 3 Rounds:
250m Rowing
250m Ski Erg or 500m Bike Erg
* Rounds 1,2 – Very Easy
* Round 3 – Harder
B. For Time – Teams of 2 / “You Go / I Rest Style”
100 cal Rowing
100 Burpees
100 Alternating DB Power Snatch @ 35/50lbs
100 cal Rowing
100 Wall Balls @ 15/20lbs to 9/10ft
* 35 min Time Cap
Thursday
A. 1 tough Squat Clean Thruster every 45 sec x 15 reps – start @ light + 0-10lbs per set
B. 5 min AMRAP Strict Pronated Pull-Up – Test
If you can do Strict Pull-Ups – Negative/Banded/Ring Row Option x 5 sets, 1-1;30 min Rest
C1. Push Press @ 11×1, 7-8 tough reps x 3 sets, rest as needed—look to build on this weekly – from a rack!
C2. KB Pendlay Rows @ 40×1, 10 tough reps x 3 sets, rest as needed
D. 5 sets For Max Reps
1 min Rowing
30 sec Flat DB Bench Press @ 35/50/hand (something you can do 10+ reps with any day of the week)
30 sec Toes to Bar / Toes Through Rings
1 min Rest
Friday
A. EMOM x 10 minutes
1st – 30 sec Double Under Practice
2nd – 2-3 SandBag Clean over Shoulder – working on technique
B. Back Squat, 7-6-5, 3 min – all tough sets
C. 5 sets @ high effort
8/10 cal Ski Erg or Row
10 Alternating DB Hang Clean to OH @ 35/50lbs
100ft SandBag Carry @ 100/150lbs
1 min Rest
D. GHD Hip Extension, 10-12 reps x 3 sets, rest as needed