| Week of 12/1/19 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | MARK YOUR CALENDARS 858 Holiday Parties: Miramar Friday December 13 Mission Gorge Friday December 20 |
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| SWOD | Phase 1 Tempo, Time under Tension 4/4 Phase 2 (Linear Progression) Week 4/4 Phase 3 (Clusters) Week 0/4 Phase 4 (Testing) Front Squat 5 RM |
Week 6: Clean and Jerk Progression (16 min) 2 Cleans and 1 Jerk x 2 1 Clean and 1 Jerk x 4 (Try to beat last week) |
Phase 1 (Linear Progression) Week 4/4 Phase 2 (Clusters) Week 0/4 Phase 3 Test Push Press 5 RM |
Accessory work 1. Single leg RDL 3x 8-10 each side 2. Barbell Glute Bridges 3×12 3. Bulgarian Split Squats 3x 8-10 each side |
Phase 1 (Linear Progression) Week 4/4 Phase 2 (Clusters) Week 0/4 Phase 3 (Testing) Back Squat 5 RM |
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| WOD | 3 Rounds for time 24 KB Goblet Lunges (53/35) 16 Sprawls 8 Strict Pull-ups L2: (36/26), Banded Pull-ups L1: (26/18), Ring Rows |
AMRAP 7: Squat Clean Thrusters (155/115) L2: (135/95) L1: (95/65) Beginner: DBs or Medball |
AMRAP 20 min 200m Run 12 Burpees 12 Thrusters (75/55) L2: (55/45) L1: (45/35) Sprawls |
5 Rounds, Rest 1 Min between AMRAPs: AMRAP 2: 100m Farmers Carry (53/35) Max Box Jump Step Downs (24/20) in time remaining Score=Total Box Jumps Rx+: (70/53) **Only go Rx+ if you can complete this weight unbroken for your farmer carry L2: (20/14) L1: Box Step Ups |
AMRAP 9 min 9 Overhead Squats (95/65) 9 HR Pushups L2: (75/55) L1: (45/35) Beginner: Front Squats |
All for time: Buy in: 24 Cal buy in on bike, then 21-15-9 Deadlifts (185/135) Wall Balls (20/14) Rest 5 min 21-15-9 Cal Row Power Snatches (75/55) L2: (155/105) (14/10) (55/45) L1: (115/85) (10# WB Thrusters), (45/35) Beginner: DB Snatches |
| BRO SESH | Single Arm Bent Over Row w/ KB (or DB) 3×8 each arm |
Ring Dips 3×8-10 L2: Banded L1: Tricep Dips from box or bench x10-15 |
3 Rounds: 15 Pallof Press each 15 KB Side Bend each -Rest 1:00- |
Lateral Box Step Overs 3×10 each *add weight if desired |
Tabata: KB March *Hold one kb in front rack position and march in place, get knees up to 90 degrees. Switch arms every round. |
Rower Pike Ups 3×8-10 |
| Stretching | Pigeon Puppy Dog Archer Pose |
Lizard Supine Twist Twisted Cross |
IT Band Stretch Eagle Pose Dragon |
Down Dog Single Leg Forward Fold Single Leg Saddle Pose |
Pigeon Happy Baby Archer Pose Twisted Cross |
Forward Fold Supine Twist Thread The Needle |