WORKOUTS OF THE WEEK:
MONDAY 
STRENGTH – ALL
5×5  Tempo Back Squat (31X1)*
*Keep weight Moderate across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)

WORKOUT – PERFORMANCE
AMRAP x 11 MINUTES 
4 DB Front Squats (50/35)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)
 
WORKOUT – FITNESS
AMRAP x 11 MINUTES 
4 DB Front Squats (35/20)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)

EXTRA CREDIT – ALL
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS 
4-5 Low Ring Banded Transitions*
*Loop band thru a lot pair of rings and sit on the band. Lean back, extend legs out, and extend arms until fully extended. Slightly raise the legs and then sweep them behind you and you sit thru the rings. The press out of the dip is optional.
-Rest As Needed b/t Sets-
2.) EMOM x 12 MINUTES 
1 Ring Muscle-Up or 2-3 Feet Assisted Muscle-Ups

TUESDAY 
WORKOUT – PERFORMANCE
3 ROUNDS FOR TIME 
1250/1000m Row
35 Toes to Bar
25 Deadlifts (135/95)
(Score is Time)
 
WORKOUT – FITNESS
3 ROUNDS FOR TIME 
1000/800m Row
35 Toes to Something
25 Deadlifts (95/65)
(Score is Time)

WEDNESDAY 
STRENGTH – ALL
ON AN 18:00 RUNNING CLOCK… 
2 Push Jerks
+ 1 Split Jerk
*Start Moderate and build to Heavy.
(Score is Weight)

WORKOUT – PERFORMANCE
EVERY 2:00 x 5 SETS 
15/12 Cal Assault Bike*
Max Shoulder to Overhead (185/135) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 20/15
Echo: 12/10
(Score is Total Reps)
 
WORKOUT – FITNESS
EVERY 2:00 x 5 SETS 
12/10 Cal Assault Bike*
Max Shoulder to Overhead (135/95) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 15/12
Echo: 10/8
(Score is Total Reps)
 
EXTRA CREDIT – ALL
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×8 
Box Squat*
*Keep all sets Heavy.
(Score is Weight)

2.) 3 SETS 
10 Back Rack Lunges (135/95)
-Rest :30-
1:00 Max 1+1/2 Heel Elevated DB Goblet Squats
-Rest 3:00-4:00 b/t Sets-
(Score is Reps)

THURSDAY 
WORKOUT – ALL 
EMOM x 25 MINUTES 
MIN 1 – 50 Double Unders
MIN 2 – 25 Russian KB Swings (53/35)
MIN 3 – Max Hand Release Push-Ups
MIN 4 – Max Alt. Pistols or Alt. Single Leg Box Squats
MIN 5 – Rest
(Score is Total Hand Release Push-Ups & Pistols or Alt. Single Leg Box Squats)
 
FRIDAY 
STRENGTH – ALL
4 SETS 
10/10
Landmine Press*
*Keep Weight Moderate across all sets.
(Score is Weight)

WORKOUT – PERFORMANCE
2 SETS 
AMRAP x 8 MINUTES*
10 Strict Pull-Ups
10 Strict Ring Dips
10 Alt. DB Farmer Box Step-Ups (50/35)(24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)

WORKOUT – FITNESS
2 SETS 
AMRAP x 8 MINUTES*
10 Banded Pull-Ups or Vertical Ring Rows
10 Strict Dips**
10 Alt. DB Farmer Box Step-Ups (35/20)(20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
**Option for Bench, box, or rings.
(Score is Total Rounds + Reps)
 
EXTRA CREDIT – ALL
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) EVERY 3:00 x 4 SETS 
20 Box Jump Overs (24/20)
15 Front Squats (155/105)
Max Muscle-Ups in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Muscle-Ups)

SATURDAY 
PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
FOR TIME
50 Clean & Jerks (Athlete Choice)
1 Mile Run
16 Rope Climbs or 80 Knees to Elbow
1 Mile Run
100 Synchro Burpees
*P1 & P2 will run and Synchro Burpee together. Other movements will have P1 working and P2 resting. Split work as needed for these movements.
(Score is Time)