December Training Notes: 

Ho, Ho, Ho Holddd up. It’s December!? Where did the year go, guys?! Regardless, we are here, and we are way fitter. It’s important to remember that fitness and health is a journey. No one gets fit from one workout…it’s the accumulation of work and effort over time that leads to fitness and ultimately health. If you worked hard, showed up, and push yourself when/where appropriate, there is absolutely no doubt you got fitter. Let’s end the year with a whole lot of positivity and even more amazing workouts.

Before we dive into December, let’s do a quick recap of the month of November. The goals for November were pretty straight forward — kick-off the Wendler 5-3-1 cycle, and get after our monthly benchmarks: Jackie, Helen & Cali Bear. We saw each of these workouts three times over the course of 2019. Hopefully, this final test pushed a few more athletes over the hump on some PRs!

As we tackle December, we will be focusing on ending the year with some serious fitness. Wendler will wrap up in early December giving you an opportunity for PRs on the Push Press & Front Squat 1RMs. In addition, we will also take the gains from Wendler and apply those to the 1RM Clean & Jerk and 1RM Snatch toward the end of the month or right after the new year. We’ve also got our final run at California Love in December as well as a few planned retests of some other “crowd favorites” from the year. Last but not least, we’ve got a few special things up our sleeves for the holidays. We will see a “12 Days” workout coming toward the end of the month as well as a couple of classics for Christmas Eve and New Year’s Eve. Looking forward to a month of really fun and really challenging workouts. Let’s send 2019 out with bang.

 

 

Monday 

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

 

BENCHMARK WORKOUT

“PUSH. PULL.” 

FOR TIME* – 15min Cap

3-6-9-12-9-6-3 

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

 

COOL DOWN

FOR RECOVERY 

Foam Rolling Upper Back / Lats

Foam Rolling Inner Thighs / Quads

 

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Tuesday 

EXTENDED WARM-UP

OTM x 8

MIN 1 — 5-8 DB Renegade Rows*

MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

 

WORKOUT 

20min AMRAP

5 Strict or C2B Pull-Ups* 

10 Hand-Release Push-Ups 

15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups

 

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Wednesday 

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

 

BENCHMARK WORKOUT

“SPEED DEMON” – 8min Cap

3 ROUNDS FOR TIME 

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

 

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Thursday 

WORKOUT

OTM X 15m in

MIN 1 – MAX DB Box Step-Overs (50/35)|(35/20)/(24/20) 

MIN 2 – MAX Double Unders 

MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.

 

PARTNER FINISHER

IN TEAMS OF 2… 

6min AMRAP

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

 

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Friday 

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

 

BENCHMARK WORKOUT

“CALIFORNIA LOVE” 

FOR TIME – 15min Cap 

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5). Workout ends with the 5 burpees after the 30th rep.

 

COOL DOWN

FOR RECOVERY 

Foam Rolling*

*Focus on quads and hips

 

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Saturday 

SKILL

5 SETS*

2/2 Single Arm KB Russian Swing

2/2 Single Arm KB Clean 2/2 Single Arm KB Snatch

-Rest as Needed b/t Sets-

*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.

 

WORKOUT FOR TIME – 15min Cap 

150 Russian KB Swing (70/53)|(53/35)*

*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.

 

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Sunday 

Due the holidays, no Sunday classes until January 12th – We may also be moving the times for better options for you!