MON TUE WED THURS FRI SAT
11/16 11/17 11/18 11/19 11/20 11/21
Preparation Week Midline Work Learning to keep tight Corrective Exercise Application of Stability Graduation
11/23 11/24 11/25 11/26 11/27 11/28
Week 1 – Tier 1 WORK:

50 DB Thrusters 20/30 w/3 Burpees EMOM

WORK: Circuit

1min cap per exercise
2min rest
15 clean and jerks 65/95
15 Burpees
30 KB Swings
20 Box Hops 20″/24″
30 DB thrusters 10/20
30 DB Snatch 10/20
14 Lateral slams 20/30
20 squats
20 sit up
10/20 Release Push Ups

WORK:

Skill & Tech

No Class No Class No Class
11/30 12/1 12/2 12/3 12/4 12/5
Week 2 – Tier 3 WORK:

30min 3 EXERCISE ROTATION 1min EACH
20 Dead Lift 95/135
15 Burpees
10 KB Swings

WORK: Circuit

PLATE TRAINING 25/35

2x

2 100m no drop double plate carries
2 100m no drop OH lunges
1min no drop steering wheel @90
700m Run w/plate

WORK:

Skill & Tech

WORK:

100 DB thrusters w/5 burpees EMOM

WORK:

10 Burpees
100m Bear Crawl
30 Squats
100m Run
20 Burpees
100m Bear Crawl
30 Squats
100m Bear Crawl
30 Squats
100m Run
30 Burpees
100m Run
40 Burpees
100m Bear Crawl
30 Squats
50 Burpees

WORK:

Bootycamp

12/7 12/8 12/9 12/10 12/11 12/12
Week 3 – Tier 2 WORK: Circuit

1min cap per exercise
2min rest
15 Clean & Jerks 85/115
20 Burpees
40 KB Swings
30 Box Hops 20″/24″
30 DB Thrusters 20/30
30 DB Snatch 20/30
20 Lateral Slams 20/30
40 Squats
40 Sit-ups
20/40 Release Push ups

WORK:

4x

700m Run
21 Box Jump 24″/30″
12 Burpees

WORK:

Skill & Tech

WORK: KB 35/53

Descending by 1 from 10
KB Swing
Walk 100m
Goblet Squat
Walk Back

WORK: 525 Reps

100 Air Squats
100 Walking Lunges
100 KB Deadlifts
50 Push ups
50 Box Jumps
50 1- Arm KB Swing
25 KB Swings
25 Burpees

WORK:

Bootycamp

12/14 12/15 12/16 12/17 12/18 12/19
Week 4 – Tier 2 WORK: Tri-Circuit

10min cap for each station

station 1:
30 snatches 85/115
100 squats

Station 2:
50 Push ups
100 Squats

Station 3:
50 OH toss 20/30
100 Squats

WORK:

1 plate OH 700m 25/35
100 reverse burpees w/plate
1 plate OH lap
50 plate burpees
1 plate OH lap

WORK:

Skill & Tech

WORK:

10min AMRAP top 50% earn completion

10 KB swings 35/53
20 Squats
5 Burpees
2min rest

8min AMRAP
10 KB SDHP 35/53
20 Squats
5 Burpees
2min rest

6min AMRAP
10 KB Snatch 35/53
15 Push ups
2min rest

4min AMRAP
Burpees
2min rest
2min AMRAP
Burpees

WORK:

4x

700m Run
20 roll over burpees
50 Squats

WORK:

Bootycamp

12/21 12/22 12/23 12/24 12/25 12/26
Week 5 – Tier 1 WORK: Abfest

1400 meter run
30 min abs

WORK:

30 min Even/Odd

10 DB Thrusters 20/30
5 snatches 45/65

WORK:

Skill & Tech

WORK:

5 Burpees
100m Lunge
10 Burpees
100m Lunge
15 Burpees
100m Lunge
20 Burpees
100m Lunge
25 Burpees

WORK:

Death by step up (2 step increments)
20″&quot”/24″
3 Push Ups EMOM
10 Rounds to complete

WORK:

Bootycamp

12/28 12/29 12/30 12/31 1/1 1/2
Week 6 – Tier 3 WORK:

300 30reps of each w/200m run
Power Cleans 95/135
Dead Lift 95/135
V-Ups
Push Ups
DB Thruster 20/30
DB Push Press 20/30
KB Swing 35/54
KB Snatch 35/54
OH Toss
Lateral Slam balls

WORK: Circuit

Double Couplet AMRAP: Top score is the only finisher

17 Minutes
15 DB Thruster
15 Burpees
3min Rest
17 Minutes
50 Sit Ups
50 KB Swings

WORK:

Skill & Tech

WORK:

4x

100m Crab Crawl
50 sit-ups
50 squat
50 push up
50 lunges
100m Bear Crawl

WORK:

500 Burpees
Box Hops 24″/30″
DB Squat Clean Thruster 20/30
Reverse Burpees
Dead Lift 95/135

WORK:

Bootycamp