Monday, December 12 - Saturday, December 17
Monday, December 12
Warm-up: In 10:00, warm up to 50% 1RM front squat (3-5 reps); between warm-up sets, get 10 alt thoracic reach from low squat + 5 tempo ring rows
Strength:
In 16:00, complete the following squat sequence, building to a heavy single if possible (:60 rest between sets) -
Front squat
5-4-3-2-1-1-1-1
*Athlete’s choice - barbell front squat or front rack dual DB squats; if staying light/moderate, complete 5-7 squats each round
WOD:
For time -
60 wall balls (20/14 or 14/10)
40 cal row or ski
20 bar muscle-ups, or challenging pull-ups or ring rows
Accessory:
Accumulate 1:00 straddle stretch + 1:00 hamstring stretch/side
Tuesday, December 13
Warm-up: 3 rounds - 10 pass throughs + 8 strict press (empty barbell) + 10 banded good mornings + 8 banded pull-aparts
Strength:
In 15:00, complete the following (start light and build to a heavy set of 2 if possible) -
Strict press (:90 rest between sets)
10-8-6-4-2-2
WOD:
Every 4:00 x5 (20:00) -
12/9 - 15/12 cal bike
12 DB deadlifts
9 DB hang power cleans
6 DB push press
*DB weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 1:00 banded hip flexor stretch/side https://youtu.be/g1sOD9TYrLY
Wednesday, December 14
Warm-up: In 10:00, warm up to 75% 1RM bench press (3-5 reps); between warm-up sets, get 8 banded forward raises + 6 push-up to pike
Strength:
10:00 EMOM -
3-5 bench press @ 75% 1RM, or moderately heavy weight
WOD: (20:00)
3 rounds, each for time -
20 push-ups
20 sit-ups
20 burpees
20 sit-ups
20 push-ups
:60 rest between rounds
Accessory:
Accumulate 12-15 swimmer hovers https://youtu.be/0-LWLKMpYss
Thursday, December 15
Warm-up: 5-4-3-2-1 Curtis P complex (start w/ empty barbell and slowly build to Strength weight) + reverse Samson/side + scorpion stretch/side
Strength:
Every :90 x10 (15:00) -
1-3 Curtis P complex (1 power clean + 1 lunge/leg + 1 push press)
*Weight suggestions = 155/105 or 125/85 or 95/65 or moderate DB’s
WOD:
16:00 EMOM -
1st: 20-30 double unders or 40-60 singles
2nd: 8-10 back squat
3rd: 20-30 double under or 40-60 singles
4th: 8-10 back rack reverse lunges
*Take barbell from rack; use same weight as Strength if possible
Accessory:
3x 8-10 barbell hip thrusts (same as WOD weight)
Friday, December 16
Warm-up: 3 rounds - 8 muscle snatch + 10 alt step-ups + 8 alt groiners + 10 alt single leg v-ups + 8 bootstrappers
Strength:
In 12:00, complete 4 rounds of the following (:60 rest between rounds) -
3-5 power snatch, building to WOD weight
:45-:60 isometric KB front rack hold (2 @ 54/35 or 35/20) https://youtu.be/IdkqdOw8eZs
Partner WOD:
20:00 AMRAP (you go, I go) -
30 box jump-over or step-overs (24/20 in)
20 toes-to-bar, knees-to-elbow, or v-ups
10 power snatch (125/85 or 95/65 or 65/35)
Accessory:
Accumulate :90/side hip adductor side plank https://youtu.be/iK4YqJIe46c
Saturday, December 17
FitFam holiday party 9-11 am
The 12 Days Of Christmas: The Naughty List
For Time #95#65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
The 12 Days of Christmas: The Nice List
For Time #35#20
1 Burpee
2 Air Squats
3 Candle Sticks to scale this movement do the candle stick on the red crash pad to help get your feet under you
4 Hollow Rocks
5 Toe Touches
6 Sit Ups
7 Jumping Pull Ups
8 Dumbbell Thrusters
9 Dumbbell Bent Over Rows
10 Alternating Dumbbell Snatches
11 Goblet Squats
12 Push Ups