Monday, December 7 - Saturday, December 12
Monday, 12/7
Warm-up: 3 rounds - 10 plate ground to overhead + 16 Russian twists w/plate + :30 crab stretch or reverse plank + 10 kip swings
Strength:
In 12:00, work to complete the following sequence, building in weight each round if possible:
Strict press
10-9-8-7-6-5-4-3-2-1
WOD:
For Time:
20 Power snatch (95/65)
30 Calorie row
40 Pull-ups
30 Calorie row
20 Power snatch
Accessory (optional):
3 rounds - 6 1-arm KB bent over rows/side + 6 single leg KB deadlifts/side
Tuesday, 12/8
Warm-up: 3 rounds - 10 reverse Samson stretches + 10 groiners + :20 handstand hold or plank + 12 banded pull aparts
Strength:
12:00 EMOM:
1st: 6-8 back rack alternating lunges, moderate weight
2nd: :30 hollow hold
WOD:
For 4 rounds:
In 3:00 -
12 Handstand push-ups, pike push-ups, or hand-release push-ups
40 Double unders, or 80 singles
Max front squats (135/95)
Rest :60 between rounds
Accessory (optional):
Accumulate 2:00 side plank rotations/side
Wednesday, 12/9
Warm up: 3 rounds - 10 alt toe touches from plank + 10 hollow rocks + 10 scap pull-ups + 10 kipping knees to elbow + 5 tall cleans, quick front rack position
Strength:
In 12:00, work on a gymnastics skill of choice (e.g., muscle ups, kipping HSPU, kipping pull-ups, toes-to-bar, handstand walking, double unders, pistol squats, etc)
WOD:
For time:
1,000 Meter row
Then, 5 rounds of:
20 Toes-to-bar or knees-to-elbow
10 Hang power cleans (135/85 or 95/65)
Accessory (optional):
Accumulate 30 rotational ball slams
Thursday, 12/10
Warm-up: 3 rounds - 12 banded good mornings + 20 m skip for height + 20 m high knees + 20 m butt kicks
Strength:
In 15:00 -
Deadlift - build to a single, heavier than what you plan to lift for the WOD
WOD:
“Sugar Daddy”
21-15-9
Deadlifts (225/155)
400 Meter run
Accessory:
Accumulate 200 flutter kicks (each kick counts as 1)
Friday, 12/11
Warm-up: 3 rounds - 10 bootstrappers + :30 plank + :30 front rack hold (empty bar) + 5 front squats (empty bar)
Strength:
Every :90 for 4 rounds:
1st: 1 squat clean + 1 hang squat clean + 2 front squats (build to heavy complex)
2nd: :45 double under practice, or smooth single unders
WOD:
For time:
21-18-15-12-9-6-3
Thrusters (95/65)
35-30-25-20-15-10-5
Sit-ups
Accessory:
Accumulate 30 supine hamstring curls on med ball
Saturday, 12/12
Warm-up: 3 rounds - 10 push ups + 5 bench press (start building for strength) + 15 banded tricep pulls + 10 pass throughs
Strength:
In 14:00 -
Bench press - complete 5x5 @ moderate weight, or 75% 1RM (get sufficient rest between sets)
WOD:
18:00 AMRAP:
15/12 Calorie bike
12 DB power cleans
9 Burpee box jump overs
Accessory:
Accumulate 30 ring dips, dips off GHD, or 50 dips off box or bench