Monday, December 13 - Saturday, December 18
Monday, December 13
Warm-up: 2 rounds - 10 muscle cleans + :30 figure 4 stretch + 10 thrusters w/empty barbell + :30 runners lunge/side + 10 pass throughs
Strength:
In 12:00, work to a heavy barbell complex, or stay light/moderate and work on form -
1 power clean + 1 thruster + 1 push press
*For competitive athlete, build toward 155/105 for your last set; complete 1 cluster + 1 push press if desired.
WOD:
2:00 on/1:00 -
20/15 calorie row, bike, or ski
Max wall balls
*Work out ends once you accumulate 100 wall balls; scale to 15/12 calories if needed
Accessory:
1:00 pancake stretch
Tuesday, December 14
Warm-up: In 10:00, warm up to bench press weight for Strength; between warm-up lifts, get 10 banded good mornings + 10 single leg glute bridge/side
Strength:
Every :90 for 12:00 -
1st: 3-5 bench press, challenging weight
2nd: :30-:45 banded DB or KB deadlift, challenging weight (deficit off 25# plate if possible) https://youtu.be/20-utFXBwG0
WOD:
For time -
10-12-14-12-10
Dual DB step-overs (24/20; 50/35 or 40/20)
Pull-ups
Accessory:
5 rounds, unbroken if possible - 10 v-ups + 10 sit-ups
Wednesday, December 15
Warm-up: :60 easy row + :60 easy bike + :60 easy ski, followed by Burgener snatch warm-up (coach led)
Strength:
12:00 EMOM -
1st: 1-3 power or squat snatch, building in weight if possible
2nd: :60 max jump rope for quality (doubles or singles)
3rd: Rest
WOD:
Every 4:00 for 4 rounds -
:60 wall sit
:30 max air squats
:60 wall sit
10 jumping squats
*Move steadily on air squats to flush out legs; the goal is to complete the entire round without breaks
Accessory:
3x10-12 hip extensions, weighted if possible, or 3x12-15 quadruped hip extensions/side
Thursday, December 16
Warm-up: 5-4-3-2-1 - v-ups + push-up to pike + power cleans (building toward WOD weight) + inch worms
Strength:
In 14:00, work to complete the following for quality -
20-16-12-8-4
Handstand push-ups, or any challenging push-up variation; rest :60 between sets
*For competitive athlete, complete deficit HSPU
WOD:
For time -
50 Russian kettlebell swings (70/53)
20 toes-to-bar
10 power cleans (135/95)
20 toes-to-bar
10 power cleans (155/105)
20 toes-to-bar
10 power cleans (185/135)
20 toes-to-bar
50 Russian kettlebell swings (70/53)
*Scale weight as needed. For example, a scaling option may look like 95/65 (set 1), 115/85 (set 2), 135/95 (set 3)
Accessory:
Accumulate 100 heel taps total (50/side)
Friday, December 17
Warm-up: 10:00 AMRAP - 10 ring rows + 5 box jumps or plate hops (focus on soft landing) + 10 banded forward raises + 5 cal bike + 10 banded pull-aparts
WOD:
In teams of 2, you go, I go
From 0 - 10:00 -
100/80 calorie bike
30 burpee box jump overs (24/20)
From 10:00 - 20:00 -
100/80 calorie ski
30 Devil press (45/30 or 35/20)
From 20:00 - 30:00 -
100/80 calorie row
30 burpee box jumps (24/20)
Accessory:
2x max effort ring dips or box dips; rest at least :60 between sets
Saturday, December 18
Warm-up: 3 rounds - :30 hollow hold + 5 hang snatches (building toward WOD weight) + :30 chest opening stretch + 10 plank ups
Strength:
In 14:00, work to complete 3-4 sets of the following -
6-8 man makers, challenging weight
:30 banded hollow lat pull-down https://youtu.be/xMZpXjQ0OJ4
WOD:
5 rounds for time -
5 bar muscle-ups or chest-to-bar pull-ups
10 hang power snatches (135/95 or 95/65)
30 double unders or 60 singles
Accessory:
Accumulate 2:00 side plank/side