Monday, December 9 - Saturday, December 14
Monday, December 9
Warm-up: 1:00 easy row, bike, or ski (1x) into 2 rounds - 5 hang clean + 5 front squat (empty barbell) + 10 banded glute bridge + 10 alt thoracic rotation from runners lunge
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
3 hang squat clean (start light and build to WOD weight)
10-15 barbell hip thrust, :01 pause @ top (current squat clean weight)
WOD:
100/80 cal row, bike, or ski
*Every 2:00, starting @ 0:00 -
5 hang squat clean (155/105 or 135/95 or 95/65)
Accessory:
3x15-20 prone T raise, :01 pause at top
Tuesday, December 10
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 bench press (start w/ empty barbell) + 6 renegade row (light) + 4 inch worm w/ push-up
Strength:
Every :90 x3 (9:00) -
3-5 bench press, building to WOD weight
10-15 DB lat pullover (50/35 or 40/25 or 30/15) https://youtu.be/CSkSflHdC3A?si=C7o93Hvb0Innv6tJ
WOD:
In 20:00, complete the following for quality reps @ steady pace -
30 bench press (155/105 or 105/75 or 75/55)
20 toes-to-bar, knees-to-elbow, or v-ups
10 renegade row (2 @ 50/35 or 40/25 or 30/15)
-2:00 rest-
30 renegade row
20 bench press
10 toes-to-bar, knees-to-elbow, or v-ups
-2:00 rest-
30 toes-to-bar, knees-to-elbow, or v-ups
20 renegade row
10 bench press
Accessory:
Tabata DB plank pull through @ moderate weight
https://youtu.be/Zko5x2SoQmo?si=R52IsfXGMpLsYAef
Wednesday, December 11
Warm-up: 8-6-4 Cossack squat/side + scorpion stretch/side + deadlift (start w/ empty barbell and slowly build) + 1-arm DB Z press/side (light) + :30 easy jump rope
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
7-10/side 1-arm DB Z press (50/35 or 40/25 or 30/15) https://youtube.com/shorts/9x6qEVBzEnQ?si=nyXsTZ01iGRIZy50
3-5 deadlift, building to WOD weight
WOD:
14:00 AMRAP -
2-4-6-8…
Deadlift (225/155 or 155/105 or 105/75)
*40 double under or 80 singles after each round
Accessory:
Accumulate 50-100 hollow rock, weighted if possible
https://youtu.be/7nhUDQKu-Ss?si=7gcbcHvTCZ9ZzQMN
Thursday, December 12
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 alt pistol squat to bench + 10 tempo ring row + 8 alt reverse Samson + 6/side box step-up + 4 burpee broad jump
Strength:
Every :90 x4 (12:00) -
12-16 alt pistol squat or pistol squat progression
Max strict pull-up (weighted if proficient) or horizontal ring row (RPE 8/10)
WOD:
5 rounds for time -
15/12 cal bike (scale to 12/9 or 9/6)
9 burpee box jump or burpee step-up (24/20 in)
Accessory:
3x 8-10/side KB windmill @ light/moderate weight https://youtu.be/3rtUK_jUv4s?si=HtYGpVRlvQx7RCRQ
Friday, December 13
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + thread the needle w/ thoracic rotation/side + bootstrapper
Strength:
9:00 EMOM -
3-position power snatch @ light/moderate weight (RPE 7/10)
https://youtu.be/xdVthOyM65I?si=swi-9pd4oPTbLm4q
WOD:
15:00 EMOM (12:00 EMOM w/o rest) -
5 hang power snatch + 10 overhead squat (95/65 or 65/45 or 45/35)
20 sit-ups
15 thruster (96/65 or 65/45 or 45/35)
20 sit-ups
Rest (optional)
Accessory:
1:00/side banded lat stretch + 1:00 weighted hamstring stretch from bench
https://youtu.be/nsokWQIpX6k?si=5i2WVm7GxFYsHjhP
Saturday, December 14
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 alt shoulder tap from handstand, pike, or plank + 12 pvc pass through + 5 kip swing + 12 banded lat pulldown + 5/side 1-arm DB/KB bent-over row (light)
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side 1-arm DB/KB bent-over row @ challenging weight
:60 handstand walk, handstand walk progression, or challenging plank
WOD:
EMOM until you reach 1,500 meters -
2-5 bar muscle-up or 7-10 pull-up or challenging pull variation
Max row or ski meters
Rest
Accessory:
1:00 alt downward to upward dog
1:00/side figure-4 stretch w/ rotation
1:00/side lat stretch on rig
Saturday, December 7
Saturday, 12/7
Warm-up: 15:00 AMRAP - 5-4-3-2-1 back squat (start w/ empty barbell and slowly build) + scorpion stretch/side + kip swing + :20 pike hold from box or bench + :30 banded pvc pull-down from hollow
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start @ 50% 1RM (light weight) and build to heavy single if possible
*Alternate between the following after each round -
30-ft handstand walk or :30-:60 handstand work
3-6 bar muscle-up or chest-to-bar pull-up, or 6-8 chin over bar pull-up or horizontal ring row
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch w/ reach
1:00 reverse table top pose https://youtube.com/shorts/Vf2gzzi7Wz4?si=qoB6yPxnSTabA3QR
Friday, December 6
Friday, 12/6
Warm-up: 15:00 AMRAP - 8 supine toes-to-rig + 6 DB deadlift (2 @ light weight) + 4 push or split jerk (start w/ empty barbell and build) + :20 alt shoulder tap from handstand or plank
Strength:
Every :90 x8 (12:00) -
1 jerk (push or split) @ BW, ¾ BW or ½ BW (3-5 reps/round if lifting lighter)
WOD:
For time (20:00 cap) -
21-15-9
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Handstand push-up, or any push-up variation
-Directly into-
21-15-9
DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 alternating upward to downward dog
Accumulate 1:00 weighted KB hamstring stretch from bench https://youtu.be/nsokWQIpX6k?si=v7LnO3hUO6v1t_A_
Monday, 12/2 - Saturday, 12/7
Monday, 12/2
Warm-up: 15:00 AMRAP - 10 tuck-up + 8 push-up to pike + 6 wall ball thruster (light) + 4 power clean (start w/ empty barbell and build)
Strength:
12:00 EMOM -
3 power clean, building to WOD weight
8-10 strict knees-to-elbow https://youtu.be/_DUlB4YpZRw?si=vnqnQgIaEbYitr3d
Rest
WOD:
10 rounds for time -
10 wall ball (20/14 or 14/10 or 10/6z0
1 power clean (225/155 or 155/105 or 105/75)
Accessory:
3x8-10/side KB windmill
https://youtu.be/ITSmgn_BQgY?si=TJlNXotWGTr1YiKi
Tuesday, 12/3
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 12 tempo ring row + 10 alt DB snatch (light) + 8 alt DB suitcase lunge (2 @ light weight) + 6 alt pistol squat to bench + 4 inch worm w/ push-up
WOD:
30:00 EMOM -
16 alt DB snatch (50/35 or 40/25 or 30/15)
14 DB suitcase lunge (2 @ 50/35 or 40/25 or 25/15)
12 pull-up
10 cal bike
Rest
16 hand release push-up
14 alt pistol squat
12 cal row or ski
10 pull-up (chest-to-bar if possible)
Rest
Accessory:
Tabata bicep curls (45/35)
Wednesday, 12/4
Warm-up: 15:00 AMRAP - :30 Superman hold + 25 easy jump rope + 5 Pendlay row (light) + 10/side thread the needle w/ thoracic rotation + 10/side x band walk https://youtu.be/RyJonI6zQaE?si=Mn2mU8-B0BhupgTn
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
8-10 Pendlay row @ moderate weight https://youtu.be/O9v7sb3JAPk?si=dztVWZi7T8pV8vb2
15-20 banded DB hip thrust @ challenging weight https://youtu.be/vP-iYcLRApo?si=JxHvxsWnxly0z0fI
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-ups
Accessory:
Accumulate 2:00-3:00 Sorenson hold
Thursday, 12/5
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 10 alt plank-up + :20/side couch stretch + 10 alt toe touch from plank + :30 plate hop + 10 alt thoracic rotation from low squat + :30 pvc pass through
WOD:
3 rounds @ steady pace (2:00 rest between rounds) -
500 meter row or ski
40 air squat
30 cal bike
20 burpees
10 box jump over or step over (30/24 in or lower)
Accessory:
3x 10-15 dips from rings, dip handles, or bench (:60 rest between rounds)
Monday, 11/25 - Saturday, 11/30
Monday, 11/25
Warm-up: 2 rounds - 14 banded forward raise + 12 banded row from Superman (:01 pause in row position) + 10 pvc pass through + 8 supine toes-to-rig + 6 deadlift (light) + 4/side Filly press (light)
Strength:
In 15:00, superset the following x4 (:60 rest between supersets) -
8-10/side Filly press @ moderate weight https://youtu.be/zA9Jl71StGI?si=kQHgxsyb9EPPOqWR
3-5 deadlift, building to WOD weight
WOD:
For time -
10 wall walk
20 deadlift (225/155 or 155/105 or 105/75)
40 toes-to-bar, knees-to-elbow, or v-ups
20 deadlift (225/155 or 155/105 or 105/75)
10 wall walk
Accessory:
Accumulate 1:00-2:00/side Copenhagen rotations
https://youtu.be/p8hMXmel7lE?si=HeoZaBIl8y1lsDte
Tuesday, 11/26
Warm-up: 15:00 AMRAP - 4 alt front rack lunge + 8 alt thoracic reach from low squat + 4 alt back rack lunge + 8 alt groiner + 4 overhead squat + 8 banded snow angel
*Start w/ empty barbell for all movements and build
WOD:
3 rounds @ steady pace (2:00 rest between rounds) -
600 meter row or ski
30 sit-ups
20 movement x
Round 1 - x = alternating front rack lunge
Round 2 - x = overhead squat or plate overhead squat
Round 3 - x = alternating back rack lunge
*Barbell weight suggestion = 135/95 or 95/65 or 65/45
Accessory:
1:00/side banded hip flexor stretch + 1:00/side supine banded hamstring stretch
Wednesday, 11/27
Warm-up: 2 rounds - 12 tempo ring row + 12 banded pull-apart + 12 alt Cossack squat + 6/side 1-arm KB/DB bent over row (light) + :30 easy jump rope
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
5-10 strict pull-up
8-10/side DB/KB 1-arm bent over row (70/53 or 53/35 or 35/20)
Partner WOD:
20:00 EMOM for total bike cals (you go, I go) -
P1: 30 double under or 60 singles + max bike cals (P2 rests)
P2: 30 double under or 60 singles + max bike cals (P1 rests)
*Each partner to complete 10 rounds
Accessory:
3x10-15/side banded med ball trunk rotations
https://youtu.be/arv7DFy2pWk?si=Xfq_O1tQ1GjDX8sW
Thursday, 11/28
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 5-4-3-2 hang power clean + front squat + push jerk (start w/ empty barbell and build to WOD weight) + scorpion stretch/side + inch worm w/ push-up + thoracic rotation from runners lunge/side
Partner WOD:
In 35:00, complete the following -
15:00 AMRAP (you go, I go) -
3 hang power clean (155/105 or 105/75 or 75/55)
3 front squat
3 push jerk
-5:00 rest-
15:00 AMRAP (you go, I go) -
10 cal row, bike, or ski
10 burpees
Accessory:
Stretch as needed - Happy Thanksgiving!
Friday, 11/29
Warm-up: 3 rounds - 10 bootstrapper + 8 ring row + 6 back squat (start w/ empty barbell) + 4 alt DB snatch (light) + 4 kip swing + :30/side figure-4 stretch w/ rotation
Strength:
Every :90 x8 (12:00) -
Back squat (start @ light/moderate weight and build to heavy single if possible)
3-3-2-2-2-1-1-1
*If athlete prefers to lift on the lighter side, get 5 reps/round
WOD:
10 rounds for time -
3 bar muscle-up, chest-to-bar pull-up, or other challenging pull movement
4 alt DB snatch (50/35 or 40/25 or 30/15)
5 box jump over or step over (30/24 in or lower)
Accessory:
1:00 straddle stretch (alternate between right, left, and center)
1:00/side couch stretch w/ reach
1:00 alt downward to upward dog
Saturday, 11/30
Warm-up: 2 rounds - 12 alt shoulder tap from handstand or plank + 10 DB bench press (2 @ light weight) + 8 alt hamstring scoop + 6 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=vSCNdns0U9s4VPy2
WOD:
Every 2:00 for 3 rounds (24:00) -
400 meter row or ski
20 handstand push-up or any push-up variation
30/20 cal bike
20 DB bench press (2 @ 50/35 or 40/25 or 25/15)
Accessory:
5:00-10:00 handstand walk practice or handstand progressions