135 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 15 min
- Progressions

2.Weightlifting
A. Snatch from blocks (knee) – (9 to 12) x 1 @ 65+%, EMOM.
35 35 37.5 / 37.5 40 40
42.5 45 0 / 47.5 50

3.Strength
A. Alternate A1 / A2 for 8 rounds – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes
A1. Back squat – 3 @ 70-75%
8 x 3 x 67.5
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
2 3 3 2 3 3 3 3

4.SPP (Conditioning)
A. 3 Rounds for time
3 Rope climbs, 15′
60 Double unders
9 Thruster @ 60/40kg (135/95lbs) > 35 kg
18/15 cal Row
Time cap. 15-minutes
Result: 13.59
176/183

5.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

Morning: 30 min walking

Evening: 120 min

1.Skill/ Jacked gymnastics workout from 4.11.2017
A. 3 rounds:
- 10 box assisted butterfly pull up
- 5 ring swings
B: 3 rounds:
- 5 kip swings + 5 x 1 butterfly pull ups
- 2 ring swings + 1 hips to rings + 2 ring swings
C. Ring muscle ups
6 x 1 reps

2.Strength
A. Alternate A1 / A2
A1. Back squat – Build to a heavy set of 4 (H4) for the day in a 20-minute window, performing the dip sets (A2) between your squat sets.
80 kg
A2. Strict dip – 5 x 5 @ AHAFA
5 5 5 5 6.25 kg

B. THEN in a 10-minute window, do as many sets of 4 @ 85% H4 back squat as you can > 8 x 4 x 67.5 kg

3.Cool down
5 min AB

130 min

1.Skill
A. HSW practice for 15 min
B. Ring MU practice for 20 min
- Progressions

2.Weightlifting
A. Snatch from blocks (knee) – 9 to 12 x 1.1 @ 65-80%
35 35 37.5 / 37.5 40 40
40 42.5 42.5

B. Overhead squat – In a 5 minute window, accumulate as many high quality sets of 5 repetitions as you can. Start with empty barbell, then add load if movement feels good.
15 15 25 30 35

3.Strength

A. Alternate A1 / A2 for 6 rounds, E2MOM – Perform back squat and ring muscle ups as a superset (move from back squat to muscle ups as soon as possible), start a new superset every 2 minutes.
A1. Back squat – 3 @ 70-75%
A2. Strict muscle up – 1 to 5 > turn w/feet on rogue block
3 2 3 2 3 3

4.5 min AB + mob.

130 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 20 min

2.Gymnastics
A. 18- minute EMOM, alternating minutes
(1) – 3 to 8 Bar muscle up > 1 2 2 2 2 5
(2) – 3 to 8 Parallette HSPU (deficit of choice) > no deficit
5 5 5 5 5 8
(3) – REST

3.Weightlifting
A. BTN Split jerk, 12 x 1, EMOM, focus in quality
25 30 30 / 30 35 35
40 40 45 / 45 45 45

4.Strength
A. Back squat

5.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Thoracic Flow

120 min

1.Skill
A. Jacked gymnastics workout from 25.10.2017 / ring MU practice
- 2 x 5 small swings
- 2 x 5 full swings
- 3 x 1 ring swing + hips to rings
- 5 x 1 ring MU

2.SPP (Conditioning)

A. For time
9 – 7 – 5 – 3 Squat snatch @ 60/40kg /135/95lbs) > 35 kg
9 – 7 – 5 – 3 Ring muscle up > turn w/ purple band
Time cap. 12 minutes
Result: cap + 5 reps

REST 10 minutes

B. 3 Rounds for time
30/20 cal Assault bike
20 GHD sit up > v-up
10m Handstand walk > 30 sec HS hold ntw
Time cap. 15 minutes
Result: 11.32

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge Flow

TEMPO BACK SQUAT (32X1)
5 x 4

Heavier than or same as last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.

Post loads to comments.
Exposure 5 of 8

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For Time:
20-16-12-8-4
Hang Squat Cleans 40/30kg
Reverse Lunges 40/30kg
Push Presses 40/30kg

Post time and Rx to comments.

5x

30 wallball
20 bar over burbee
20 t2b
10 hang power clean 165/115 lbs ( scale to 135/95 if needed)

Rest 4 min btw rds. TIME CAP for each rd is 5min.

12 Days of christmas
The workout will be performed round by round. First do one rep of the first movement, then do one round of first movement + two reps of second movement. Then do one of first, two of second, three of third etc...
1 Muscle up (bar or rings)
2 Strict HSPU
3 Deadlifts 100/65
4 Front squats 70/55
5 Clusters 60/40
6 Pistols
7 Burpee box jumps
8 Squat cleans 60/40
9 Cal row
10 Squat snatch 50/35
11 Cal bike
12 Stoh 50/35

EMOM 20 min
8 Thrusters 30/20 kg + 5-8 burpees

Partner WOD for time::
100 Kettlebell Swings 24/16
500m row
100 Barbell Thrusters 20/15kg
500m row
100 Pull-Ups
500m row
100 Barbell Thrusters
500m row
100 KETTLEBELL swings