SLEEP & WEIGHT LOSS

12/29/2018

2000M Row

200 Cals Bike 

for time 

Rest 12:00 

18 - 15 -12 - 9 

Dumbell Snatch @50/35

Burpee over the Dumbell

Dumbell Clean and Jerk 

Cals Ski Erg

12/28/2018

Dumbbell Incline Bench Press: 

Build to a 4 Rep Max

then 

Max Reps @ 70% 

Weighted Strict Pull ups: 

Build to a heavy 2 Rep max 

then

2 Rounds of 

Max Reps @ 40% 

rest 1:00

Max Reps Banded Chest to Bar

Workout

As Many Reps As Possible in 12 Minutes.

  • 150 Wallballs (M=20lbs...

12/27/2018

Clean:

Squat Clean 

Build to a heavy 1 RM 

then 

2 Reps #90%

2 Reps @ 85%

Work Out:

4:00 AMRAP of 

10/7 Cals Bike

8 Burpees

6 Dball Clean @ 150/100

Rest 4:00 

4: 00 AMRAP of 

10 Burpee Box Jump Overs

8 dual DB Squat Clean @ 50/35

Rest 4:00 

4:00 AMRAP of 

10 Cals Ski 

10 Cals Row 

Rest 6...

12/26/2018

Rest Day or Active Recover
30 Minutes : Run, row, bike, or Swim. Keep it aerobic

12/25/2018

Pressing: 

500 M Ski Erg + 5 Strict Press @ 80% then Max S2OH Rest 3:00 x 5 Rounds 

Push/ Pull Strength

EMOM Until Failure

EVEN: 2 Strict Pull ups 

ODDS: 5 Kipping HSPU 

*increase 1 rep each round 

Workout

15/12 Cals Bike @ 400/300 Watts 

12 Bar Facing Burpees

:30 seconds Max Th...

12/24/2018

Snatch:

5 TNG Power Snatches + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 50% and build each set. 

Clean: 

5 TNG Power Clean + 10/7 Cals Bike AFAP Rest 2:00 x 5 Sets 

- Start @ 50% and build each set. 

Back Squat: Tempo 42x1 

Build to a Max @ 42x1 

Workout: 

 1...

12/23/2018

Rest Day, Focus on recovery and preparation for the week. 

12/22/2018

1 mile Run 

200 Double Unders

2000 M SKi 

for time 

Rest 12:00 

30 Thursters @ 135/95

25 Chest to Bars

20 Overhead Squats 

15 Bar Muscle Ups 

For time 

20 Minute Time Cap 

12/21/2018

Dumbbell Incline Bench Press: 

Build to a 6 Rep Max

then 

Max Reps @ 70% 

Weighted Strict Pull ups: 

Build to a heavy 3 Rep max 

then

2 Rounds of 

Max Reps @ 40% 

rest 1:00

Max Reps Banded Chest to Bar

Workout

As Many Reps As Possible in 10 Minutes.

  • 30 Double Unders

  • 1...

12/20/2018

Clean:

Squat Clean + Front Squat + Squat Clean Thruster

Build to a heavy 1 RM 

then 

2 Reps #90%

2 Reps @ 85%

Work Out:

4:00 AMRAP of 

10 Cals Ski 

10 Toes to Bar

10 S2OH @ 135/95

Rest 4:00 

4: 00 AMRAP of 

8 Devil Press

10 Chest to Bars

Rest 4:00 

4:00 AMRAP of 

10 Wall balls

10 HSPU

Re...

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