Monday, 12/1
Daily Challenge: “Smarties”
Format: 3 Round Circuit + Finisher
25 OH KBS
25 DB Front Squats
25 Pull-Ups (only on 1st & 3rd Rounds)
25 Front Rack Reverse Lunges (total)
(x3)
—
Then,
800m Row
800m Run
Power Hour, 6 pm @ Crown Point
Snatch Work
—
Deficit Front Squats 5 x 3
Tuesday, 12/2
Daily Challenge: “Ripened”
Format: Split Option
Performance
5 x 2 Cleans
Then,
5 x 1 Clean & Jerk
Fat Loss & Conditioning
10 Barbell Rows
10 V-Ups
5 Box Jumps
80m Run
(x25 minutes)
—
Then,
20 Burpees
Wednesday, 12/3
Daily Challenge: “Zaxby”
First,
10 – 15 minutes of TGU work
- either 3/s
- or, 1/s
Pace and time on your own, just get some good work in.
—
Then,
10 Ring Dips
10 KBS
5 Squat Jumps
(x5)
—
Last,
50 Pushups
(weighted option)
P360 Kettlebells: 5 & 6 pm @ P360 Crown Point
15 H-2-H swings
Thursday, 12/4
Daily Challenge: “Larry David”
Format: Break Up As Needed
Rotate though in any order, any amount of reps until everything is completed.
2000m of Rowing
2000m of Running (in blocks of 500m)
50 Ring Rows
100 Sit-Ups
200 MB Twists (100/s)
Friday, 12/5
Daily Challenge: “Rage”
Format: 2-Tiers
5 Rounds
8 Deadlifts
8 DB Bench Press
15 Reverse Crunches
—
Then,
5/s Alternating KB Jerk
80m Run
(x6)
Saturday, 12/6
Daily Challenge: “Tick Tock”
Format: Partner Descending Rep Circuit
3 Rounds
6:1 Thrusters / Burpees
6:1 Chin-Ups / Push-Ups
500m Run
Go from 6 reps to 1 rep switching movements. I do 6 thrusters while you do 6 burpees, we switch. Then I do 5 thrusters and you do 5 burpees, we switch. Then 4, etc. all the way down to 1. Same concept with chin-ups and push-ups. Run 200m after you complete both pairings. Do this 3 times.
Complete this challenge as fast as you can.
