Monday, December 6
Warm-up: 2 rounds - 20 shoulder taps from plank + :60 row, bike, or ski + 6 alt pistol squats to bench + 10 inch worms + 10 single leg v-ups
WOD:
30:00 EMOM -
1st: 12/9 calorie row, bike, or ski
2nd: 10 toes-to-bar
3rd: 12 wall balls
4th: 10 handstand push-ups, or any push-up variation
5th: 12 alt pistol squats
*Scale toes-to-bar to knees-to-elbow or v-ups
Accessory:
3x10-12 single leg glute bridge/side
Tuesday, December 7
Warm-up: 1:00 runners lunge/side + 5-4-3-2-1 clean and press w/empty barbell + push-up to pike + pass throughs + air squats
Strength:
In 15:00, build to a heavy complex, or stay light/moderate and work on form -
1 squat clean + 3 push jerk + 1 split jerk
WOD:
Every :90 until failure -
8 ground to overhead (95/65)
1-2-3-4-5-6-7-8-9-10
Bar-facing burpees
*Add 1 bar-facing burpee each round; ground to overhead can include snatch or clean and jerk (athlete’s choice)
Accessory:
Accumulate 1:00 passive bar hang, focus on elongating body and letting hips pull toward ground
Wednesday, December 8
Warm-up: In 10:00, build towards 65% 1RM back squat; between warm-up lifts, get 4 bootstrappers + 4 reverse Samson’s
Strength:
In 14:00, work to complete the following back squat sequence -
5 @ 65% / 5 @ 70% / 5 @ 75% / 3 @ 80% / 3 @ 85%
WOD:
For time -
50-40-30-20-10
Double unders
10-8-6-4-2
DB hang power cleans (50/35 or 40/20)
20-16-12-8-4
DB front rack lunges (50/35 or 40/20)
Accessory:
200 m Farmer’s carry, challenging weight
Thursday, December 9
Warm-up: 2 rounds - :30 figure 4 stretch/side + 10 banded good mornings + :30 jumping jacks + 10 ring rows + :30 plank march
Strength:
12:00 EMOM -
1st: 3-5 deadlifts, building toward WOD weight
2nd: :45 weighted glute bridge hold
3rd: Rest
WOD:
For time -
10 muscle-ups or C2B pull-ups
20 box jumps-overs (24/20”)
30 deadlift (225/155)
40 calorie bike
50 sit-ups
*Scale deadlift weight as needed; scale jump-overs to step-overs
Accessory:
Accumulate 1:00 crab stretch
Friday, December 10
Warm-up: In 10:00, build to the bench press weight you plan to lift for the WOD; between lifts, get 10 banded pull-aparts + 10 pass throughs
Strength:
In 15:00, work on skill or lift of choice. This is a good time to test a 1RM, work on a gymnastics skill, or work on mechanics and form.
WOD:
For quality -
1,000 meter row or ski
30 bench press (BW)
1,000 meter row or ski
30 ring dips
*Focus on quality and form; scale weight as needed/scale ring dips to dips off bench
Accessory:
3x10 cable tricep pulls
Saturday, December 11
Warm-up: 3 rounds - 5 front squats (building toward 60% 1RM) + :30 alt quad stretch + 12 banded lat pull-downs + 5 bootstrappers
Strength:
In 14:00, work to complete the following front squat sequence -
10-8-6-4-2
60% - 65% - 75% - 85% - 90%
WOD:
“Nicole”
20:00 AMRAP -
400 meter run
Max pull-up reps
*Once you drop off the pull-up bar, head back into a 400 m run; score is total number of pull-ups
Accessory:
Accumulate 2:00 weighted wall sit