Monday, December 27
Warm-up: In 10:00, warm up to back squat weight for strength; In between warm-up lifts, get 4 bootstrappers + 4 alt groiners w/thoracic rotation
Strength:
In 15:00, work to complete the following back squat sequence, 212 tempo @ challenging weight -
6-6-6-6
*212 tempo - :02 concentric, :01 pause at bottom of squat position, :02 eccentric
WOD:
“Don’t be a Karen”
10:00 EMOM -
15 wall balls
*Scaling option = 10-12 wall balls/minute
Accessory:
Accumulate 2:00 sandbag bear hug hold
Tuesday, December 28
Warm-up: 10-8-6-4-2 banded good mornings + muscle cleans w/empty barbell + strict press + air squats
Strength:
9:00 EMOM -
1st: :45 dual KB front rack hold
2nd: :45 wall sit, weighted if possible
3rd: Rest
WOD:
“The Grinch”
For time (20:00 cap) -
200 calorie bike
E2MOM, starting at 2:00, complete the following -
3 deadlifts
2 hang power cleans
1 push jerk
*Barbell weight - 95/65; scale weight as needed
Accessory:
Tabata banded quadruped hip extensions (4 sets/side)
Wednesday, December 29
Warm-up: 2 rounds - 10 alt scorpion stretch + 10 pass throughs + 10 plank-ups + 10 Superman’s + :20 jump rope or plate hops for quality
Strength:
In 12:00, work to complete 4-5 rounds of the following -
10 hollow rocks
20 v-ups
30 heel taps
40 bicycle crunches
WOD:
“Oh my Core”
Every 2:00 until failure -
40 double unders
10 sit-ups
2-4-6-8-10…
Push-ups
*Continue adding 2 push-ups each round; work out ends when you can no longer complete designated # of push-ups within the 2:00 timeframe
Accessory:
Accumulate 1:00 seal stretch
Thursday, December 30
Warm-up: 10:00 AMRAP @ steady pace - :30 plank + 5 kip swings or :30 Superman hold + 10 ring rows + 10 alt reverse Samsons + :30 row, bike, or ski
Strength:
12:00 EMOM -
1st: :30 - :45 tough pull exercise, max reps
2nd: 6-8 single leg deadlifts/side @ challenging weight
3rd: rest
WOD:
“Queen Bell”
6 rounds for time -
25 American KB swings (53/35)
12 KB goblet squats (53/35)
250 meter row or ski
Rest 1:00 between rounds
Accessory:
3x10 hamstring curls
Friday, December 31
Warm-up: 2 rounds - :30 figure 4 stretch + 10 alt single leg v-ups + :30 shoulder taps from plank + 10 elbow punches w/empty barbell + :30 alt toe touches from plank
Strength:
Every :90 for 8 rounds (12:00) -
1-3 power cleans, building toward a heavy set or single
WOD:
“Holiday Cleaning”
16:00 AMRAP -
5 power cleans (185/135 or 155/105 or 95/65)
10 burpees
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Saturday, January 1st
Warm-up: 2 rounds - :30 elevated pigeon stretch/side + 10 thrusters w/empty barbell + :30 alt quad stretch + 10 pass throughs
WOD:
28:00 EMOM -
1st: 12 alt DB snatch (50/35)
2nd: 12 box jumps (24/20)
3rd: Max rep thrusters (95/65)
4th: Rest
*Scale weight as needed
Accessory:
Accumulate 250 mountain climbers