Monday, December 20
Warm-up: 2 rounds - 3 muscle cleans + 3 front squats w/empty barbell + 5 inch worms w/push-up + :20 handstand hold + :30 bike
Strength:
15:00 EMOM -
1st: 1-3 squat cleans, building in weight if possible
2nd: :60 handstand work
3rd: Rest
WOD:
12:00 AMRAP -
1 bear complex (115/75 or 85/55)
100 meter run, row, or ski
1 wall walk
1 DB man maker (2 @ 50/35 or 40/20)
Accessory:
3x8-10 DB reverse flys
Tuesday, December 21
Warm-up: 10:00 AMRAP @ steady pace - 3-5 bench press (building toward BW) + 5 push-up to pike + 5 pass throughs
Strength:
In 15:00, complete the following bench press sequence -
5-5-5-5-5 (BW)
*Rest at least :60 between sets
WOD:
For quality -
12-9-6-3
Overhead squat (135/95 or 95/65)
Strict pull-ups, weighted is possible
*50 double unders or 100 singles after each round
**Scale weight as needed; scale pull-ups to challenging ring rows
Accessory:
3x15-20 banded hollow lat pull-downs
Wednesday, December 22
Warm-up: 10-8-6-4-2 plank-ups + v-ups + banded good mornings + alt scorpion stretch
Strength:
Every :90 for 4 rounds (moderately heavy weight) -
1st: :45 max effort Russian KB swings
2nd: :45 max effort KB burpee deadlift
WOD:
For time -
42-30-18
Bike cals
Toes-to-bar
Hand release push-ups
*Scale TTB to KTE or v-ups
Accessory:
3x10 DB overhead tricep extensions
Thursday, December 23
Warm-up: Burgener snatch warm-up, followed by 10:00 snatch warm-up, building to the weight you plan to lift in the WOD; between lifts get :30 chest opening stretch
Strength:
In 12:00, work to complete the following -
40-30-20-10
Barbell bicep curls (45/35)
WOD:
Every 2:00 for 10 rounds -
12-15 box jumps
10 sit-ups
1 snatch
*Score is sum of total snatch weight
Accessory:
3x8 1-arm bent over rows
Friday, December 24
Warm-up: 1:00 alt quad stretch + 1:00 runners lunge/side + 1:00 jumping jacks + :30 figure 4 stretch/side + :30 inch worms + :30 box stretch
WOD:
“Mikko’s Triangle”
40:00 EMOM -
1st: Calorie bike
2nd: Calorie row
3rd: Calorie ski
4th: Rest
Rx+ 20/15 cal/minute; Rx 15/12 cal/minute; Int 12/9 cal/minute
Accessory:
Accumulate 2:00 mountain climbers
Saturday, December 25
NO CLASS - HAPPY HOLIDAYS!