Monday, December 29 - Saturday, January 3
Monday, December 29
Warm-up: 15:00 AMRAP - 5 split jerk balance (light) + 10 alt Cossack squat + 5 broad jump + 10 banded good morning + 5 deadlift (light) + 10 alt box step-up
Strength:
Every :90 x5 (15:00) -
1 split jerk @ 60, 65, 70, 75, 80% 1RM respectively
3-5 deadlift, warming up to WOD weight
WOD:
”Christine”
3 rounds for time -
500 meter row
12 deadlift @ BW, ¾ BW, or ½ BW
21 box jump @ 24/20 in or lower
Accessory:
Tabata alternating lateral banded side step
https://youtube.com/shorts/vTqcweGrBKg?si=RsdmJ7kR-crYKdCd
Tuesday, December 30
Warm-up: 8-6-4-2 alt single leg v-up + 1 ¼ back squat (start light and build) + alt reverse Samson + alt thoracic reach from low squat + cat cow + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
5 1 ¼ back squat @ BW, ¾ BW, or ½ BW
WOD:
Every 4:00 x4 (16:00) -
8 toes-to-bar, knees-to-elbow, or v-up
30 double under or 60 singles
8 toes-to-bar, knees-to-elbow, or v-up
30 double under or 60 singles
8 toes-to-bar, knees-to-elbow, or v-up
*Scale reps as needed to ensure at least :60 rest per round
Accessory:
Superset x3 (:90 rest between supersets) -
10 GHD hip extension + :30 Sorenson hold
Wednesday, December 31
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + 5 bench press (start light and build) + 10 pvc pass through + 5 inch worm w/ push-up + 10 alt hamstring scoop
Strength:
Every :90 x9 (13:30) -
Bench press (start @ 50% 1RM and build to heavy single if able)
5-5-3-3-3-1-1-1-1
WOD:
20:00 AMRAP -
26 sit-up (GHD or weighted if able)
26 push-up
26 bike calories
26 KB swing (53/35 or 40/25 or 30/15)
Accessory:
3x12-15 seated hammer curls (2 @ light/moderate weight)
https://youtu.be/kUZSOY0ev_s?si=quTb5qds1cv3kt3h
Thursday, January 1
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + slow tempo ring row + thread the needle w/ thoracic rotation/side + upward to downward dog
Partner WOD:
Complete w/ partner @ steady pace for total power clean load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Power clean (start @ 50% 1RM and build to heavy single as able)
Strict pull-up
——————
*For example, P1 completes 10 power clean reps while P2 completes 10 strict pull-ups, then P2 completes 10 power clean reps while P1 completes 10 strict pull-ups; rest :60 before moving on to your set of 9 (and before each subsequent set)
Accessory:
Mobility as needed and Happy New Year!
Friday, January 2
Warm-up: 2 rounds - 10 renegade row (light) + :30 HS hold or plank + 10 wall ball thruster + :30 alt toe touch from plank + 10/side thoracic rotation from runners lunge
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk or :30-:60 handstand progressions
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD:
20:00 EMOM -
10 burpees
15/12 calorie row, bike, or ski (scale to 12/9)
20 wall ball (20/14 or 14/10 or 10/6) (scale to 10-15)
Rest
Accessory:
Accumulate 3:00 weighted plank @ moderate weight
Saturday, January 3
Warm-up: 2 rounds - 4 DB hang power clean + 6 suitcase lunge (light) + 8 kip swing + 10 1-arm banded lat pulldown + 12 banded snow angel + :30/side pigeon stretch
Partner WOD:
20 rounds for time (you go, I go) -
3 bar muscle-up or 6 kipping pull-up
6 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
9 hang power clean (2 @ 50/35 or 40/25 or 30/15)
————-
*P1 completes 1 full round while P2 rests, then partners switch to complete 10 rounds each
Accessory:
3x10 cable tricep pulls @ moderate weight (:60 rest between sets)