Monday, 12/21
Warm-up: 3 rounds - 5 snatch pulls + 3 muscle snatches + 3 OHS + 10 banded pull-aparts + 10 banded pass throughs
Strength:
In 14:00, complete 5 rounds of the following complex:
3-position snatch (high hang snatch from hips + low hang snatch just above the knee + snatch from the ground)
*Keep weight light to moderate, adding a little each round if possible
WOD:
3 Rounds for time:
10 Overhead squats (135/95 or 95/65)
500 Meter row
10 Overhead squats
:60 rest between rounds
Accessory (optional):
Accumulate 30 DB external rotations/side
Tuesday, 12/22
Warm-up: 3 rounds - 5 cleans pulls + 3 muscle cleans + 6 alt thoracic rotations from squat position + :30 pigeon stretch/side + 10 scap pull-ups + 10 kip swings
Strength:
In 14:00 complete the following clean sequence:
3-position clean - 2 @65% 1RM; 2 @75%; 2 @80%; 2 @85%
*10 Hollow rocks between lifts
WOD:
30-20-10
CTB pull-ups
Deadlifts
Sit-ups
*Round of 30 @135/95; round of 20 @185/135; rounds of 10 @225/155
Accessory:
Accumulate 30-50 Pendlay rows
Wednesday, 12/23
Warm-up: 3 rounds - 3 1 ¼ back squats + 10 m death march + 10 m Samson stretch + :30 plank + :30 banded side steps
Strength:
Every :90 for 4 rounds:
1st: 6 1 ¼ back squats (moderate weight)
2nd: :45 plank marches
WOD:
For time:
50/40 Calorie bike
50 Suitcase lunges (50/35)
50 Hand-release push-ups
50 Wall balls (20/14)
*Use 2 DB’s for lunges
Accessory:
Accumulate 2:00 arch hold
Thursday, 12/24
Warm-up: 3 rounds - 5 presses from split jerk position + 10 v-ups + :30 high knees + 10 groiners + 10 alt toe touches from plank
Strength:
In 14:00, work to a tough clean and jerk single
*Get 10 smooth double unders between lifts
WOD:
Every 3:00 for 15:00:
10 Toes-to-bar
20 Alt hang DB clean and jerk (50/35)
Max double unders
Accessory:
Accumulate 80 m KB 1-arm waiters carry/side
Friday, 12/25
No class - Happy Holidays!
Saturday, 12/26
Warm-up: Complete 2 reps of every movement in WOD w/empty barbell, followed by 2 rounds of :30 t-spine stretch + 10 bootstrappers
WOD:
“12 Days of Christmas”
For time, adding 1 movement per round:
1 Sumo deadlift high pull (75/55)
2 Thrusters
3 Push press
4 Power cleans
5 Power snatches
6 Kettlebell swings (53/35)
7 Pull-ups
8 Toes-to-bar or knees-to-elbow
9 Box jumps
10 Double unders
11 Burpees
12 Overhead walking lunges
*75/55 for all barbell movements
**Complete all exercises in ascending order, working back down to 1 each round. For example, complete 1, then 2 + 1, then 3 + 2 +1, then 4 + 3 + 2 + 1, etc…….
Accessory:
Accumulate a total of 100 single leg v-ups