Monday, 12/14
Warm-up: 2 rounds w/empty barbell - 1 bear complex + 10 bent over rows + 10 RDLs; followed by 2 rounds of 10 groiners + :30 pigeon stretch/side
Strength:
In 14:00, work to a tough set of three:
Bear complex - 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 press from behind the neck
*sets of 3 should be unbroken
WOD:
15:00 AMRAP:
5 Wall balls (20/14)
10 Toes-to-bar
15 Kettlebell swings (53/35)
*Increase wall balls by 5 reps each rounds
Accessory (optional):
Accumulate 60 weighted side bends/side
Tuesday, 12/15
Warm-up: 3 rounds - 10 ring rows + 10 alternating reverse Samson’s + 10 plate hops + 5 inchworms w/push-up
Strength:
In 14:00, work to complete 4 rounds of the following:
5 strict pull-ups, :03 chin over bar hold
5 touch-and-go deadlifts (building toward the weight you plan to lift in the WOD)
WOD:
“Christine:
3 rounds for time:
500 Meter row
12 Deadlifts (body weight)
21 Box jumps
*Beginner 15-20 mins; Intermediate 12-14; Advanced 9-11; Elite<8
Accessory (optional):
Accumulate 60 banded lat pull-downs, or 40 cable lat pull-downs
Wednesday, 12/16
Warm-up: 3 rounds - :20 handstand hold or plank + :30 quad stretch/side + 20 m bear crawl + 10 pass throughs
Strength:
Every :90 for 4 rounds:
1st: 12 alt pistol squats
2nd: :45 max effort v-ups or single leg v-ups
WOD:
4 Rounds for time:
14 DB alt snatch (50/35)
12 kipping pull-ups
10 DB alt Devil’s press (50/35)
8 Handstand push-ups, pike push ups, or hand release push ups
*:60 rest between rounds
**Single DB for snatch and devil’s press
Accessory (optional):
Accumulate 50 banded pull aparts
Thursday, 12/17
Warm-up: 2 rounds - 4 muscle cleans + 4 alternating front rack lunges + 4 front squats; directly into 2 rounds - 10 bootstrappers + :30 plank
Strength:
12:00 EMOM:
1st: 3 hang power clean, :03 pause at knee (moderate weight)
2nd: :30 barbell roll-outs
3rd: 12 lateral hops over barbell
WOD:
6:00 AMRAP:
10 Front squats (95/65)
10 Calorie bike
1:00 rest
6:00 AMRAP:
10 Front rack lunges (95/65)
10 Double unders, or 20 singles
Accessory (optional):
Accumulate 50-75 banded glute bridges
Friday, 12/18
Warm-up: 2 rounds - 3 rounds - 5 bench press + 5 hand release push-ups + 5 burpee broad jumps + :30 t-spine stretch
Strength:
In 15:00, work to complete the following sequence, adding weight each round if possible:
Bench press
3-3-2-2-2-1-1-1
*10 plank ups between rounds
WOD:
14:00 AMRAP:
3 Power cleans (205/135 or 135/95)
6 Renegade rows (50/35)
9 Burpees over bar
Accessory:
Accumulate 75 banded tricep pulls, or 50 cable pulls
Saturday, 12/19
Warm-up: 3 rounds - 5 OHS w/pvc + 10 kip swings + 10 scap pull-ups + :30 crab stretch or reverse plank
WOD:
30:00 EMOM:
1st: 8 Overhead squats (95/65)
2nd: 10 Pull-ups
3rd: 8 Power snatches
4th: 10 Calorie row or ski
5th: 20 sit-ups
*Scale reps as needed to assure at least :10 rest
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)