Monday, December 15 - Saturday, December 20
Monday, December 15
Warm-up: 2 rounds - 10 ring row + 10 alt Cossack squat + 5 muscle clean + 5 front squat (light) + 5 inch worm w/ push-up + 10/side side lying banded open book stretch
Strength:
Every 2:00 x7 (14:00) -
1 power clean + 2 hang power clean + 3 front squat
*Start light and build as able
WOD:
2:00 work / 2:00 rest x4 (16:00) -
20/16 calorie row, bike, or ski (scale to 16/12)
Max bar muscle-up, pull-up, or challenging ring row in remaining time
Accessory:
Tabata banded tricep extensions
https://youtu.be/HXia-KuaBu4?si=35Grb9YACJ_Mb1Do
Tuesday, December 16
Warm-up: 8-6-4 barbell bent-over row (light) + 1 ¼ back squat (light) + alt thoracic reach from low squat + single leg KB RDL/side (light) + :30 banded pull-apart
Strength (28:00):
In 14:00, superset x3 (:90 rest between supersets) -
6/side single leg KB RDL (53/35 or 40/25 or 30/15)
8 1 ¼ back squat (135/95 or 95/65 or 65/45)
10/side single leg DB glute bridge, foot elevated (50/35 or 40/25 or 30/15)
——————
In 14:00, superset x3 (:90 rest between supersets) -
10 barbell bent-over row (135/95 or 95/65 or 65/45)
12 chest supported DB lat kickback (2 @ moderate weight)
14/side banded rear delt pull
Accessory:
Accumulate 60-100/side weighted side bend @ challenging weight
Wednesday, December 17
Warm-up: 15:00 AMRAP - 12 alt hamstring scoop + 10 DB bench press (light) + 8 alt reverse Samson + 10 upward to downward dog + 12 alt groiner + :30 cat cow
Strength:
Every 2:00 x4 (16:00) -
100-meter Farmers carry or 2x length of gym (2 @ challenging weight)
:45-:60 sit-up, weighted and/or GHD if able
WOD:
3 rounds for time -
30 DB bench press (2 @ 50/35 o4 4/25 or 35/15)
60 alt reverse lunge (no weight)
Accessory:
3x 21 bicep curls series (55/45 or 45/35)
Thursday, December 18
Warm-up: 2 rounds - 10 kip swing + :30 jump rope + 10 alt box step-up + :30/side pigeon stretch + 10/side thread the needle w/ thoracic extension + :30 v-up
WOD:
In 24:00, complete the following for total rounds -
4:00 AMRAP x4 (2:00 rest between AMRAPs) -
15 toes-to-bar, knees-to-elbow, or v-ups
30 double under or 60 singles
15 box jump (24/20 in or lower)
*Athlete to pick up where they leave off each round
Accessory:
Superset x 3 (:90 rest between supersets) -
10-15 hamstring curl @ moderate weight
10-15/side deficit clamshell
Friday, December 19
Warm-up: 2 rounds - 10/side 1-arm ring row + 8 wall ball thruster (light) + 10 banded good morning + 8 push-up to pike + 10 med ball thoracic opener + 8 alt quad stretch
Strength:
Every 2:00 x3 (12:00) -
Max effort ring row, as horizontal as possible, feet elevated if able (7/10 RPE)
:45-:60 plank, weighted if able @ challenging weight
WOD:
20:00 EMOM for total burpees (you go, I go) -
10 wall ball (20/14 or 14/10 or 10/6) + max burpees in remaining time
*P1 works min 1 while P2 rests, then partners switch to complete 10 rounds each
Accessory:
Tabata 1-arm banded lat pulldown (4 rounds/side)
https://youtu.be/s08SWmiCbqU?si=wk85mUjV_R_AqK-a
Saturday, December 20
Christmas massacre for charity
Donations optional (suggested amount $25)
All proceeds benefit Sugartreee Ministries, a Christian outreach providing foot, water, and shelter to those in need
Warm-up: 10-8-6-4-2 deadlift, bench press, and/or back squat (building to WOD weight) + pvc pass through + bootstrapper + runners lunge w/ thoracic reach/side
WOD:
Buy in:
200 ft yoke carry or Farmers carry (BW, ¾ BW, or ½ BW) OR heavy sled push (4x length of gym)
-Directly into-
100 reps for time -
Deadlift, bench press, and/or back squat (any combo) @ BW, ¾ BW, or ½ BW
-Directly into-
Cash out:
Row, bike, or ski calories (add a zero to 100 rep time and complete that many calories. For example, if your 100 reps take 12:00, complete 120 calories)
Accessory:
Mobility as needed - happy holidays!