Monday, December 8 - Saturday, December 13
Monday, December 8
Warm-up: 15:00 AMRAP - 8 DB RDL (start light and build) + 10 upward to downward dog + 8 push-up to pike + 10 pvc pass through + 8 Pendlay row (start light and build)
Strength:
In 28:00, complete the following -
In 14:00, superset x3 (:90 rest between supersets) -
10 Pendlay row @ moderate weight (7/10 RPE)
21 bicep curl series (the 7’s) @ 55/45 or 45/35
Max effort unbroken dips from rings or dip handles (7-8/10 RPE)
—————-
In 14:00, superset x3 (:90 rest between supersets) -
10 GHD hip extension, :01 pause @ top (hold light plate if able)
12 DB/plate reverse fly (2 @ light weight)
Max effort unbroken DB Romanian deadlift (2 @ 70/50 or 50/35 or 35/25)
Accessory:
Tabata crossbody knee-to-elbow from plank
https://youtu.be/L2JyFRVsdLg?si=w2eeFWOkgRqcaqPi
Tuesday, December 9
Warm-up: 2 rounds - 12 alt shoulder tap from HS or plank + 10/side 1-arm ring row + 8 wall ball thruster (light) + 10 alt reach from low squat + 12 alt hamstring scoop
Strength:
Every :90 x4 (12:00) -
:30-:60 handstand work or challenging core work
Max effort unbroken (1x) strict pull-up (7-8/10 RPE)
WOD:
For time -
21-15-9-15-21
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Accumulate 75-100 Russian twist w/ wall ball @ same weight as above
Wednesday, December 10
Warm-up: 8-6-4 Power clean (start light and build to 60% 1RM) + alt toe touch from plank + thread the needle w/ thoracic extension/side + cat cow + :30 easy jump rope
Strength:
In 15:00, complete the following (have plates readily available for quick transitions) -
5:00 EMOM (0:00-5:00) -
3 touch-and-go power clean @ 60% 1RM or 6/10 RPE
5:00 EMOM (5:00-10:00) -
2 touch-and-go power clean @ 70% 1RM or 7/10 RPE
5:00 EMOM (10:00-15:00) -
1 power clean @ 80% 1RM or 8/10 RPE
WOD:
5 rounds for time -
5 wall walk
50 double under or 100 singles
5 hang power clean (135/95 or 95/65 or 65/45)
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, December 11
Warm-up: 15:00 AMRAP - 10 banded good morning + 10 alt single leg v-up + :30/side pigeon stretch + 10 alt back rack reverse lunge (light) + 10 alt box step-up
WOD:
25:00 EMOM -
12 deadstop KB swing (53/35 or 40/25)
12 alt back rack lunge (155/105 or 95/65 or 65/45)
12 box jump over or step-over (24/20 in)
24 sit-up
Rest
Accessory:
Superset x3 (2:00 rest between supersets) -
10-15/side deficit clamshell
:30-:45/side Copenhagen plank
Friday, December 12
Warm-up: 2 rounds - 6 hang power snatch + 6 overhead squat (light) + 12 banded snow angel + 6 inch worm w/ push-up + 12 banded pull-apart + 6 bootstrapper + 12 alt groiner
Strength:
Every 2:00 x8 (16:00) -
1 power snatch + 2 hang power snatch + 3 overhead squat
*Start light and build every 2 rounds as able
WOD:
For time until 100 calories -
Row, bike, or ski
Every 2:00, starting @ 0:00 -
10 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-50 prone T raises, :01 pause @ top
https://youtu.be/yejKRcxeH90?si=LojM6ZMkqdtApGOc
Saturday, December 13
Warm-up: 10-8-6 back squat, deadlift, or bench press + supine toes-to-rig + thoracic reach from runners lunge/side + prone scorpion stretch/side + plate thoracic opener
WOD:
In 30:00, complete the following @ steady pace (for selected lift, start @ 50% 1RM and build by 5% as able) -
10-9-8-7-6-5-4-3-2-1
Back squat OR deadlift OR bench press (athlete’s choice)
After rounds 1,3,5,7,9 -
Max effort unbroken kipping toes-to-bar, knees-to-elbow or v-up (7-8/10 RPE)
After rounds 2,4,6,8,10 -
16-20 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
https://youtu.be/Q7FtGv0v7vg?si=jRY8JgJDxMXPLRSV
Accessory:
Accumulate 50-100 landmine oblique rotations @ moderate weight