314 Week of 12/2
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/212/312/412/512/612/7
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WarmupWarmupWarmupWarmupWarmupWarmup
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500m Row500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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w/Empty Barbell50' Bear Crawl10 Bird Dogs/SideActive Spiderman Stretch3 Rounds3 Rounds
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3 Rounds50' Duck Walk10 Flutter Kicks/SideT-Glutes5-10 Pullups5-10 Pullups
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8 Good Mornings50' Crab Walk10 Air SquatsChild to Cobra5-10 Pushups5-10 Pushups
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8 Back Squats50' Bunny Hop10 S2S Lunges/SideCat/Cow10 Hip Extensions on GHD10 Hip Extensions on GHD
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8 Behind the Neck Push Press
50 Double Unders20 Banded X-WalksActive Pigeon Stretch10 Situps10 Situps
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8 OHS20 Pushups10 Banded Pull Throughs2 Rounds10 Air Squats10 Air Squats
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Then, 30s Handstand Hold5 Good Mornings
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Catalyst WarmupStrength5 Back SquatsStrength
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StrengthBench Press5 Stiff-Legged Deadlifts16 Minute AMRAPWorkout
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StrengthDbl KB Front Squat5x10 @ 50%5 Front Squats5 FS @ 50%"The Don"
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Power Snatch + OHS5x8
Bent Over DB Reverse Fly
10 Back Squats @ Same Weight
66 x Deadlift
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(3+3)Dbl KB Russian Swing5x10Strength66 x Box Jump (24/20)
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- Work up to heavy complex5x8- AlternateDeadliftWorkout66 x Kettlebell Swing (53/35)
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- Alternate5x3 @ 85%5 Rounds66 x Knees to Elbows
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WorkoutPartner Workout- Rest as needed
100' Box Carry (Down and Back)
66 x Sit-ups
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Annie-GraceWorkout50 Cal Row20 Alternating DB Snatch66 x Pullups
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50-40-30-20-1012 Minute AMRAP50 Wall BallsWorkout15 Box Over Burpees66 x Thruster (55/40)
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Double Under
10 Dbl KB Alternating Lunges 53/35
50 T2BFrom CFNE66 x Wallball (24/20)
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Situp10 Toes through Rings*50 Burpees"Dashed Tomatoes"66 x Burpee
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Followed immediately by
10 Deadlifts 135/95 Adv 185/135
100 Box Jumps 24/203 Rounds of "Cindy"66 x Double Under
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30 Clean and Jerks 135/95200m Run50 Burpees1 Round of "DT"- Partner or solo
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50 T2B2 Rounds of "Cindy"
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Cashout50 Wall Balls1 Round of "DT"
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3 Rounds50 Cal Row1 Round of "Cindy"
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Max Plank Hold1 Round of "DT"
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Rest 1 Minute
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