December Training Notes: 

Ho, Ho, Ho Holddd up. It’s December!? Where did they 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 

A.) EXTENDED WARM-UP

OTM x 8 MINUTES* 

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

 

B.) BENCHMARK WORKOUT

“RANNIE” 

FOR TIME 50-40-30-20-10* 

Double Unders 

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

 

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Tuesday 

SKILL

A.) ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

 

B.) WORKOUT 

16min AMRAP

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

 

C.) COOL DOWN

FOR RECOVERY 5:00 Foam Rolling Upper Back and Lats

 

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Wednesday 

A.) STRENGTH

3-3-3* Push Press*

Set 1 – 65-70% x 3 

Set 2 – 75-80% x 3 

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

 

B.) WORKOUT 

FOR TIME: 7min Cap 

50/40 Cal Bike 

50 Up-Downs

 

C.) PARTNER FINISHER

IN TEAMS OF 2… FOR TIME 400m KB Farmer Carry (70/53)|(53/35)

 

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Thursday 

A.) WORKOUT

4 ROUNDS FOR TIME: 18min Cap 

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

 

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Friday 

A.) STRENGTH

3-3-3* Front Squat*

Set 1 – 65-70% x 3 

Set 2 – 75-80% x 3 

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

 

B.) BENCHMARK WORKOUT

“POINT BREAK” 

FOR TIME: 15min Cap 

9-7-5-15-12-9 

Front Squat (155/105)|(135/95) 

Bar Facing Burpee

 

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Saturday 

A.) SKILL

OTM x 8 MINUTES 

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

 

B.) WORKOUT

OTM x 15 MINUTES 

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20) 

MIN 2 – 200/150m Row 

MIN 3 – 2-3 Rope Climbs

 

  • – – – – – – – – – – – – – – – – – – 

 

Sunday 

A.) PARTNER WORKOUT

FOR TIME

200m Sprint

30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans & TTB any way. For 200m sprint, each partner runs 100m while other partner rests.

B.) COOL DOWN FOR RECOVERY* 3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.