Month 12: Week 1

DAY 1

A. Back Squat (20X1)

  • 75% x 8, 65% x 8, 60% x 10+ (goal, at least 10, but not to failure ~2-3 left in tank)

B.  2 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Broad Jump x 5
    • soft-landing in a quarter or half squat before jumping into the next rep
  • Hands Release Push Up x AMRAP ~2-3 reps in tank
    • maintain neutral spine for each rep-drop to knees as needed

C.  "Anne" 50-40-30-20-10 For Time

  • Double Under
  • Sit Up

D. Walk Cool Down with Time Remaining

DAY 2

A. Snatch + OHS 

  • 70% 8 Sets x (1+1) OTM

B. Walk Lunge

  • 3 Sets x 16 (8/side)
    • bar on back-light to moderate weight
    • rest 2 minutes between rounds

C. Row or Airdyne x 10 Minutes 

  • 0-2:50 Minutes: conversational pace
  • 2:50-5:00 Minutes: just above conversational
  • 5-7:50 Minutes: Above conversational, but still in control of breathing
  • 7:50-10:00 Minutes: Finish: hard, but not max, and with great technique

D. 1-2 Rounds Superset (short rest between exercises and rounds)

  • 1-arm Windmill x 10 (5/side) *light
  • Crab Extension x 30 Seconds

DAY 3

A. Conventional Deadlift

  • 2 Sets x 8 ~3-4 left in tank
    • non touch and go

B. 2 Round Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • I's Y's T's U's x 10/letter
  • 1-arm Farmer Carry 24kg/16kg x 50 Meters/side
    • slight bend in elbow with an upright posture

C. 10 Minute AMRAP

  • Burpee x 15
  • KBS 24kg/16kg x 15
    • full swing overhead

DAY 4

A. Clean + FS

  • 70% 8 Sets x (1+1) OTM

B. Front Squat (20X1)

  • 75% x 8, 65% x 8, 60% x 10+ (goal, at least 10, but not to failure ~2-3 left in tank)
    • stop before any loss of posture

C. 2 Rounds Superset (30 Seconds rest btwn exercises/2 Minutes rest btwn rounds)

  • Row to Abs x 10 (light-moderate)
    • 2- second lowering
  • 1-arm Overhead Carry x 50 Meters/side (light-moderate)

D. 5-8 Minute EMOM *based on time left

  • Shuttle Run x 100 Meters
    • 50 out + 50 back
    • increase pace per set-end challenging, but not max

DAY 5

A. Split Jerk

  • 70% 8 Sets x 2 OTM

B. 2 Rounds Superset (little-to-no rest btwn exercises/60 Seconds rest btwn rounds)

  • Tuck Up x 12
  • Chinese Plank x 90 Seconds *can add plate on belly as able
  • Side Plank Reach Thru x 12/side

C. 3 Rounds MISS 60 Seconds Work: 60 Seconds Rest

"Moderate Intensity Steady State" *just above conversational pace

  • Row
  • Airdyne
  • Goblet Squat 24kg/16kg 
    • half can work while the others rest to free up equipment/stations

D. Walk Cool Down 

DAY 6

A. Snatch Triples

  • 70% x 3, 75% x 3
    • non touch and go

B. Clean Triples

  • 70% x 3, 75% x 3
    • non touch and go

C.  21-15-9

  • Wall Ball 20#
  • Chest to Bar Pull Up
  • Run x 200 Meters

D. Walk Cool Down