Monday, December 1 - Saturday, December 6
Monday, December 1
Warm-up: 8-6-4 alt reverse Samson + Filly press/side (light) + scorpion stretch/side + alt upward to downward dog + alt thoracic reach from runners lunge + :30 jump rope
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8/side Filly press (2 @ 50/35 o4 40/25 or 30/15)
8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
4 rounds for time -
400 meter row or ski
75 double under or 150 singles
Accessory:
Accumulate 30-50/side deficit clamshells from benches
https://youtu.be/FUj_ajQcNhg?si=yLpimcSRmM9lTp_b
Tuesday, December 2
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + 10 bootstrapper + 10 ring row (slow tempo) + 10 kip swing + 15 banded snow angel
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power clean + hang power clean (start @ 50% 1RM and build toward WOD weight)
*E.g., Round 1 = 5 power clean + 5 hang power clean, unbroken if able
WOD:
For time -
5 hang power clean (175/125 or 155/105 or 95/65)
10 bar muscle-up or 20 kipping pull-up
20 burpees or up downs or hand release push-up
40 goblet squat (50/35 or 40/25 or 30/15)
20 burpees or up downs or hand release push-up
10 bar muscle-up or 20 kipping pull-up
5 hang power clean (175/125 or 155/105 or 95/65)
Accessory:
Accumulate 50-75 GHD hip extension
Wednesday, December 3
Warm-up: 8-6-4 barbell bent-over row (light) + alt box step-up + banded good morning + thread the needle w/ thoracic extension/side + :30/side banded lat stretch
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
8-12 barbell bent-over row @ 7/10 RPE
16-24 banded lat pull down
WOD:
16:00 EMOM -
12 box jump or step-up (30/24 24/20 or 20/16)
18 KB swing (53/35 or 40/25 or 30/15)
24 sit-up
Rest
Accessory:
Tabata star plank or side plank (4 rounds/side)
https://youtu.be/5oB44pBFIVE?si=M-iQC9j6VLDl0b5s
Thursday, December 4
Warm-up: 15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 5 overhead squat (empty barbell) + 10 pvc pass through + 10 alt reach from low squat
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power snatch + overhead squat @ light/moderate weight (focus on mechanics)
E.g., Round 1 = 5 power snatch + 5 overhead squat, unbroken if able
WOD:
Every 5:00 x4 (20:00) -
15/12 calorie bike
20 alt DB snatch (50/35 or 40/25 or 30/15)
15/12 calorie bike
*Scale as needed to assure at least :60 rest per round
Accessory:
3x10 hamstring curls @ moderate weight
Friday, December 5
Warm-up: 8-6-4-2 back squat (start light and build) + alt hamstring scoop + supine toes-to-rig + push-up to pike + banded open book stretch/side + :30/side lat stretch
Strength:
Every :90 x10 (15:00) -
3 back squat @ BW, ¾ BW, or ½ BW
WOD:
In 20:00, complete the following -
8:00 AMRAP -
3-6-9-12-15….
Wall ball (20/14 or 14/10 or 10/6)
Toes-to-bar, knees-to-elbow, or v-ups
-4:00 rest-
8:00 AMRAP -
3-6-9-12-15….
Push-up
Barbell bicep curl (45/35)
Accessory:
15 med ball thoracic opener + 30 banded 90 degree external rotation
https://youtu.be/2mW5ggMh_Bo?si=_fVxnruQLJswDzcT
Saturday, December 6
Warm-up: 8-6-4 alt KB gorilla row + KB deadlift (light) + DB hang power clean + DB bench press (light) + alt Cossack squat + lateral box step-over (no weight)
WOD:
30:00 EMOM for total calories -
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
12 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
8/side KB/DB Turkish sit-up (53/35 or 40/25 or 30/15)
Max row, bike, or ski calories
Rest
16 deadlift KB deadlift (2 @ 70/53 or 40/25 or 30/15)
12 DB bench press (2 @ 50/35 or 40/25 or 30/15)
8 lateral KB/DB goblet box step-over (50/35 or 40/25 or 30/15)
Max row, bike, or ski calories
Rest
Accessory:
Superset the following x3 (2:00 rest between supersets) -
:45-:60 forearm plank
:30-:45 KB front rack hold (2 @ moderate weight)