Monday, 12/28
Warm-up: 5-4-3-2-1 - push-ups + muscles snatches + overhead squats w/pvc or empty barbell; followed by shoulder mobility
Strength:
In 14:00, work to complete 4 rounds of the following snatch cycle, without dropping the bar:
Hang power snatch + power snatch + hang squat snatch + squat snatch
*Add weight if previous lift was proficient
WOD:
5 rounds for time:
20/15 calorie row
10 power snatches (105/75 or 85/55) or 20 alt DB snatch (35/50)
Accessory (optional):
3x8/side - DB external rotations
Tuesday, 12/29
Warm-up: 3 rounds - 8 banded YTMs + 12 banded rotational punches/side + :20 handstand hold + 10 bootstrappers
Strength:
In 14:00, work to complete 4 rounds of the following complex:
1 power clean + 1 hang power clean + 1 squat clean + 1 front squat
*Build in weight if possible
WOD:
4 rounds for time -
12 handstand push-ups
18 Russian KB swings (50/35 or 35/25)
24 goblet squats (50/35 or 35/25)
Accessory (optional):
2x10 bottoms-up KB presses/side
Wednesday, 12/30
Warm-up: 3 rounds - 10 banded good mornings + 10 groiners + 5 banded deadlifts w/empty bar + 5 hang cleans (:03 pause above knee)
Strength:
Every :90 for 4 rounds:
1st: 8-10 banded touch-and-go deadlifts (moderate weight)
2nd: Max toes-to-bar in :45
WOD:
On an 18:00 running clock:
800 meter row, run, or ski, or 50 cal bike
20 power cleans (115/75 or 75/55)
400 meter row, run, or ski, or 25 cal bike
20 power cleans (135/95 or 95/65)
200 meter row, run, or ski, or 12 cal bike
Max cleans in remaining time (155/105 or 115/75)
*option to complete last round of cleans at 185/135
Accessory (optional):
3x10 supine hamstring curls on med ball
Thursday, 12/31
Warm-up: 3 rounds - 5 push-ups to pike + 10 toe touches from plank + 30 mountain climbers + 10 kip swings + 5 thrusters w/empty barbell
Strength:
12:00 EMOM:
1st: :40 work on gymnastics skill of choice (e.g., toes-to-bar, handstand walks, wall walks, handstand push-ups, pull-ups, etc.)
2nd: :40 double under practice or single unders
WOD:
“Fran”
For time, 21-15-9
Thrusters (95/65)
Pull-ups
*Beginner 7-9 mins; Intermediate 6-7 mins; Advanced 4-6 mins; Elite < 3
Accessory (optional):
Accumulate 2:00 wall sit (weighted if possible)
Friday, 1/1
Happy New Year! 🎆🎊🎈
Saturday, January 2
Warm-up: 3 rounds - 5 bench press (adding weight each round) + 8 plank-ups + 5 inch worms w/push-up + :45 step-ups
Strength:
In 15:00, build to a tough bench press double
WOD:
3 rounds for total reps (18:00):
:60 wall walks
:60 alt DB snatches (50/35)
:60 box jump overs
:60 KB swings (53/35)
:60 double unders
:60 rest
Accessory (optional):
Accumulate 50 banded tricep extensions + 30 banded pull-aparts