Saturday 12/31/16

1. Strength: 

Every minute on the minute for 12 minutes 

Minutes 1-4: 3 Back squats, 235#

Minutes 5-8: 2 Back squats, 245#

Minutes 9-12: 1 Back squat, 255# 

Complete, 4x3 at 235#, 4x2 at 245#, 4x1 at 255# (EMOM) 

2. Conditioning:

For time

Run 4 miles (on Trueform) 

*Every 2:00 do 3 Back squats at 215# 

*Start on Trueform  

43:08

Running .17-.28/mile per interval 

Back squats unbroken 

3. Conditioning:

Airdyne bike intervals 

50-40-30-20-10-20-30-40-50 Calories for time

Rest 1:00 b/t rounds 

1:27, 1:11, :47, :26, :13, :30, :51, 1:16, 1:30

Total time 16:11

Airdyne bike 65-85 RPM's 

4. Accessory work:

Weighted neck extensions 

Every 3:00

3x25

15# x25 Reps x2 Sets

10# x25 Reps x1 Set

+ Cool down

Friday 12/30/16

1. Conditioning:

12 Rounds

Every 2:00

Row 25 Calories

:57, :57, :59, :57, :57, :57, :58, :58, 1:01, 1:02, 1:02, 1:00

Total time 23:00

Total Calories 300

Rowing 1450-1900 cal/hr pace 

2. Strength:

Back rack walking lunges

Every 4:00

5x16 (8/leg) 

185# x16 Reps x5 Sets

No belt

3. Conditioning:

AMRAP 20 minutes 

Run 300 meters (on Trueform) 

20 Back squats, 95#

7 Rounds + 300 Meter Run + 4 Back squats

Running (Trueform) 1:15-1:23/300 meters

Back squats unbroken 

4. Accessory work:

Strict pull-ups 

Every 2:00

5x12 

Bodyweight x12 Reps x5 Sets (60 Reps) 

+ Cool down

Thursday 12/29/16

1. Conditioning:

6 Rounds

Every 4:00

Run 400 meters (on Trueform)

15 Burpee box jump overs, 24" 

2:36, 2:40, 2:44, 2:44, 2:42, 2:39

Total time 22:39

Running (Trueform) 1:32-1:40/400 meters

Burpee box jump overs 1:00-1:05/15 reps 

2. Strength:

Bench press

Every 3:00

5x7, heavy 

140# x7 Reps x2 Sets

145# x7 Reps x3 Sets 

3. Conditioning:

AMRAP 20 minutes 

12 Calorie Assault bike

10 Kettlebell swings, 70#

8 Strict handstand push-ups 

10 Rounds + 14 Reps (314 Reps) 

Assault bike 331-500 watts (:36-:53/12 cals)

Kettlebell swings unbroken 

Strict handstand push-ups unbroken 

4. Accessory work:

3 Rounds (not for time) 

Every 5:00

20 Weighted back extensions

20 Weighted neck flexions 

Wtd. Back ext / Wtd. Neck flex

35# x20 Reps / 25# x20 Reps 

35# x20 Reps / 25# x20 Reps 

35# x20 Reps / 25# x20 Reps 

+ Cool down

Wednesday 12/28/16

1. Strength:

Every minute on the minute for 10 minutes 

3 Power cleans, heavy (drop & reset) 

160# x3 Reps x5 Sets

165# x3 Reps x4 Sets 

170# x3 Reps x1 Set

No belt 

2. Conditioning:

AMRAP 10 minutes 

8 Shoulder to overhead, 95#

12 Back squats, 95#

22 Calorie Airdyne bike

5 Rounds + 23 Reps (233 Reps) 

Rest 5 minutes...

AMRAP 10 minutes 

20 Double unders

15 Wall balls, 20#

5 Burpee bar muscle ups 

5 Rounds + 7 Reps (207 Reps)

Total time 25:00

Shoulder to overhead unbroken 

Back squats unbroken 

Airdyne bike 350-400 watts, :48-:52/22 cals

+

Double unders unbroken

Wall balls unbroken 

Burpee bar muscle ups :40-:50/5 reps 

3. Conditioning:

For time

100 Wall balls, 20#

100 Box jump overs, 24"

Run 800 meters (on Trueform) 

11:27

Wall balls 70-20-10

Box jump overs 5-6 sets of fast reps 

Running (Trueform) 3:48/800 meters 

+ Cool down

Tuesday 12/27/16

1. Strength:

Deadlift

Every 3:00

3x10, heavy & no belt 

300# x10 Reps x3 Sets

2. Conditioning:

For time

300 Assault bike calories 

*Every minute on the minute do 5 Deadlifts at 225# (including first minute) 

27:53

Assault bike 331-409 watts, 10-15 cal/min pace

Deadlifts unbroken

3. Conditioning:

AMRAP 10 minutes 

10 Handstand push-ups to 6" deficit

20 Calorie Row

30 Alternating pistols 

3 Rounds + 32 Reps (212 Reps) 

Handstand push-ups (6" deficit) unbroken 

Rowing 1320-1500 cal/hr pace (:52-:54/20 cals) 

Alternating pistols unbroken (1:05-1:10/30 reps)

4. Accessory work:

3 Rounds

1:00 On/1:00 Off

3-Count Flutter-kicks with straight legs 

(3-Count = 1-2-3 ONE 1-2-3 TWO 1-2-3 THREE...And so on) 

36 Reps, 35 Reps, 37 Reps 

Total Reps 108 (3-Count) 

+ Cool down

Monday 12/26/16

1. Strength:

Back squat 

Every 2:30

5x5 at 225# (+5# from last week) 

225# x5 Reps x5 Sets

No belt 

(Week 3 of 5x5 cycle) 

2. Conditioning:

AMRAP 45 minutes 

Row 500 meters 

Run 400 meters (on Trueform) 

Assault bike 1k 

7 Rounds + 500 Meter Row + 200 Meter Run

Rowing 1:52.3/4k avg. pace (1:48-1:54/500m) 

Running (Trueform) 1:52-2:15/400 meters 

Assault bike 331-425 watts (1:33-1:36/1k)

3. Conditioning:

AMRAP 7 minutes 

3 Kettlebell swings, 70#

3 GHD sit-ups 

3 Box jumps, 24"

6 Kettlebell swings 

6 GHD sit-ups 

6 Box jumps 

9 Kettlebell swings 

9 GHD sit-ups 

9 Box jumps 

12/12/12, 15/15/15...And so on 

Completed 15's + 18 Reps (153 Reps) 

Kettlebell swings unbroken 

GHD sit-ups unbroken 

Box jumps unbroken 

4. Accessory work:

Weighted neck flexion 

Every 3:00

3x30

15# x30 Reps x3 Sets

+ Cool down

Saturday 12/24/16 

1. Strength:

Back squat 

Every 2:30

6x3, heavy & no belt 

225x3-235x3-240x3-245x3-250x3-240x3

2. Conditioning:

For time

Run 400 meters on Trueform 

10 Back squats, 205# (from rack) 

Run 400 meters 

9 Back squats

Run 400 meters

8 Back squats 

Run 400 meters 

7 Back squats

Run 400 meters

6 Back squats 

400m/5, 400m/4...And so on until 400m/1

27:44

Running (Trueform) 1:44-1:58/400 meters

Back squats unbroken 

3. Conditioning: 

10 Rounds 

:30 Airdyne Bike for max calories 

:30 Rest 

22 Cals, 19 Cals, 19 Cals, 20 Cals, 20 Cals, 21 Cals, 20 Cals, 20 Cals, 20 Cals, 22 Cals

Total Cals 203

Total time 9:30

Airdyne Bike 480-800 watts

4. Accessory work:

Weighted neck extensions 

Every 3:00

3x25

10# x25 Reps x3 Sets

+ Cool down