Monday, December 22 - Saturday, December 27
Monday, December 22
Warm-up: 8-6-4 strict press (light) + DB power clean (2 @ light weight) + pvc pass through + thread the needle w/ thoracic extension/side + upward to downward dog
Strength:
4:00 EMOM (0:00-4:00) -
5 strict press @ 4,5,6,7 RPE respectively
4:00 EMOM (4:00-8:00) -
3 push press @ 5,6,7,8 RPE respectively
4:00 EMOM (8:00-12:00) -
1 push jerk or split jerk @ 6,7,8,9 respectively
WOD:
For time -
21-15-9
Row, bike, or ski calories
DB power clean (2 @ 50/35 or 40/25 or 30/15)
https://youtu.be/3PnWQwabq4Y?si=lczxPqijJFuZQUDw
Accessory:
Accumulate 50-75/side banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=IvWNO0e4BWdzOcc4
Tuesday, December 23
Warm-up: 2 rounds - 12 banded pull apart + 10 alt toe touch from plank + 12 alt groiner + 10 alt single leg v-up + 12 alt Cossack squat + 10/side scorpion stretch
WOD:
Every 4:00 x3 (36:00) -
50/40 calorie row or ski (scale to 40/30)
50 sit-up
50/40 calorie bike (scale to 40/30)
*Scale reps as needed to ensure some rest each round
Accessory:
Superset x3 (:90 rest between supersets) -
10-12 cable face pull @ moderate weight
10-12 DB/plate bent-over reverse fly
Wednesday, December 24
Warm-up: 15:00 AMRAP - 3 deadlift + 3 hang power clean + 3 front squat (start light and build to WOD weight) + 5 inch worm w/ push-up + 10 supine toes-to-rig + 10 alt reverse Samson + 10 alt renegade row (2 @ light weight)
WOD:
12 Days of Christmas
1 wall walk
2 front squat (185/125 or 135/95 or 95/65)
3 hang power clean (185/125 or 135/95 or 95/65)
4 deadlift (185/125 or 135/95 or 95/65)
5 pull-up
6 toes-to-bar, knees-to-elbow, or v-up
7 burpees
8 box jump (30/24 or 24/20 or lower)
9 KB swing (53/35 or 40/25 or 30/15)
10 reverse goblet lunge (53/35 or 40/25 or 30/15)
11 hand release push-up
12 alt renegade row (2 @ 50/35 o4 40/25 or 30/15)
*Athlete completes 1 wall walk, then 2 front squat + 1 wall walk, etc…
Accessory:
Mobility as needed - Merry Christmas!
Thursday, December 25
Merry Christmas!
Rest day or open gym
Friday, December 26
Warm-up: 8-6-4 bench press (light) + alt gorilla row (light) + alt thoracic reach from low squat + med ball thoracic opener + cat cow + :30 handstand hold or plank
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk, :30 alt shoulder tap from handstand or pike, :45-:60 alt shoulder tap from plank
16-20 alt gorilla row (2 @ 53/35 or 40/25 or 30/15)
WOD:
For time -
20-16-12-8-4
Bench press (155/105 or 125/85 or 85/55)
200 meter run after each round
Accessory:
Accumulate 30-50 DB lat pullover
https://youtu.be/FK4rHfWKEac?si=G5WNCNvCvHtEvI5J
Saturday, December 27
Warm-up: 15:00 AMRAP - :30 jump rope + 6 back squat + :30 warm up for skill or lift of choice + 12 banded snow angel + :30 alt calf stretch + 10 banded 90/90 press
https://youtu.be/NmmIFzdtxXE?si=WjfYROoZlNmzIXWw
Strength:
Every 2:00 x4 (16:00) -
:45-:60 work on gymnastics skill or barbell lift of choice
10-12 DB incline bicep curl (2 @ light/moderate weight)
WOD:
12:00 AMRAP -
9 back squat (135/95 or 95/65 or 65/45)
30 double under or 60 singles
Accessory:
Superset for 2-3 rounds (:90 rest between supersets) -
15-20 Copenhagen plank rotations
10-15/side deficit clamshells