Monday, December 19
Warm-up: 3 rounds - 8 thrusters (empty barbell) + 10 banded good mornings + 8 alt toe touch from plank + 10 banded rows + :20 handstand hold or plank
Strength:
In 15:00, complete 5 rounds of the following (2:00 rest between rounds) -
Max effort HSPU, or any push-up variation
*Rx+ = deficit HSPU or traditional push-up; increase deficit each round if possible
WOD:
10:00 AMRAP for total reps -
2-4-6-8-10-12….
Thrusters (95/65 or 65/35)
Pull-ups or ring rows
*Continue adding 2 reps until time is up
Accessory:
Accumulate 1:00 side plank banded row/side
Tuesday, December 20
Warm-up: 10-8-6-4-2 muscle snatch + pistol squat to bench/side + alt Cossack squat; :20 chest opening stretch between rounds
Strength:
In 14:00, complete 4 rounds of the following (:90 rest between rounds) -
12-15 lateral v-ups/side https://youtu.be/ikDIDDVeIlE
3-5 power snatch, building to WOD weight
WOD: (20:00)
3:00 AMRAP x5 for total rounds (:60 rest between each AMRAP) -
2 power snatch (125/85 or 95/65 or 65/35)
4 toes-to-bar, knees-to-elbow, or v-ups
6 alt pistol squats or air squats https://youtu.be/qDcniqddTeE
*At the start of each AMRAP, athlete picks up where they left off in previous AMRAP
Accessory:
Accumulate 1:00/side in each position - 3-way banded shoulder stretch https://youtu.be/aCkcqXpYujI
Wednesday, December 21
Warm-up: 3 rounds - 8 barbell good mornings + 8 muscle cleans + 8 front squats (empty barbell) + :30 easy jump rope
Strength:
In 15:00, complete 4-5 rounds of the following (:60 rest between rounds) -
8-10/side bird dog row https://youtu.be/J0gf07wx2ZU
1 barbell complex, warming up to WOD weight (see below for details)
WOD:
16:00 EMOM -
1st: 2 deadlift + 1 power clean + 1 hang power clean + 1 front squat
2nd: 15-25 double unders, or 30-50 singles
*Barbell weight = 75% 1RM power clean, or moderately heavy weight
Accessory:
Accumulate 1:00/side banded figure-4 stretch https://youtu.be/rkN_IFZmT2c
Thursday, December 22
Warm-up: 10-8-6-4-2 - banded forward raises + pass throughs + bench press (start w/ empty barbell and build to WOD weight) + push-up to pike
Strength:
In 12:00, complete 3-4 rounds of the following (:60 rest between rounds) -
8-10 dips (ring, dip bar, or bench) or DB OH tricep extensions
12-14 alt DB bicep curls (2 @ moderate weight)
WOD: (20:00)
For time -
1000-800-600-400-200
Row or ski cals
10-10-10-10-10
Bench press (155/105 or 125/85 or 95/65)
Accessory:
Accumulate 20/side single arm raises from hands-on-bench stretch https://youtu.be/DHHipDrNfPk
Friday, December 23
Warm-up: 3 rounds - 10 banded lat pull-downs from hollow + 8 KB hip opener stretch/side + 6 back squats (empty barbell) + 10 alt box step-ups https://youtu.be/xMZpXjQ0OJ4
Strength:
12:00 EMOM -
1st: 3-5 back squats, warming up to WOD weight
2nd: :30-:45 handstand work or challenging plank
3rd: Rest
WOD:
For quality reps -
21-15-9-15-21
Back squats (155/105 or 125/85 or 95/65)
Box jumps or step-ups (30/24 or 24/20 in)
*3-5 bar muscle-ups, or 5-7 challenging pull-ups or ring rows, after each round
Accessory:
200 m DB Farmer carry (2 @ challenging weight)
Saturday, December 24
Warm-up: 5-4-3-2-1 inch worms w/ push-up + muscle clean + Devil press (light weight) + scorpion stretch/side
WOD:
Every 10:00 x4 (40:00) -
20 cal bike
10 sit-ups
5 Devil press (2 @ 50/35 or 40/20)
20 hang power clean (95/65 or 65/35)
5 Devil press (2 @ 50/35 or 40/20)
10 sit-ups
20 cal bike
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 straddle stretch/side