Monday, December 26
Warm-up: 10-8-6-4-2 tempo ring rows + pass throughs + DB incline bench press (light weight) + quadruped thoracic rotation/side https://youtu.be/QWwiOHexU8I
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
1.) 8-10 DB incline bench press (2 @ challenging weight)
2.) 15-:30 chin-over-bar hold (supinated grip) or dual DB gun hold https://youtu.be/1GzxEueuHMU
WOD:
For time -
27-21-15-9
Pull-ups or ring rows
Bike calories
Accessory:
Accumulate 2:00 banded lat pull-down from hollow https://youtu.be/8teOLm4Q2jk
Tuesday, December 27
Warm-up: 3 rounds - 10 alt scorpion stretch + 8 bootstrappers + 6 hang power clean (start light and build to WOD weight) + :30 easy jump rope
Strength:
In 14:00, complete 4 rounds of the following (2:00 rest between rounds) -
Max unbroken DB hang power cleans (2 @ 50/35 or 40/20)
WOD:
For time -
25 wall balls (20/14 or 14/10)
75 double under or 150 singles
100 air squats
75 double under or 150 singles
25 wall balls (20/14 or 14/10)
Accessory:
3x 12-15 supine hamstring curls on exercise ball (:60 rest) https://youtu.be/EqJo6tPKEC8
Wednesday, December 28
Warm-up: 10:00 AMRAP @ steady pace - 6 Pendlay row (building to Strength) + 8 alt reverse Samson + 6 muscle snatch + 8 banded good mornings
Strength:
In 18:00, complete 4 rounds of the following (:90 rest between rounds) -
1.) 8-10 Pendlay row (125/85 or 85/55) https://youtu.be/O9v7sb3JAPk
2.) 8-10 1-arm DB overhead walking lunge/side or goblet lunge (50/35 or 40/20)
3.) 16-20 KB swings (70/54 or 54/35 or 35/20)
WOD:
10:00 EMOM for total reps (:30 work/:30 rest) -
Power snatch (95/65 or 65/35) or alt DB snatch (moderate weight)
*Target reps = 80-100
Accessory:
2-3x 8/side supine DB external rotation (choose a lighter weight and do not let your wrist break) https://youtu.be/x61Wn4PBc60
Thursday, December 29
Warm-up: 2 rounds - 10 alt single leg v-ups + :30 easy bike + 10 alt toe touch from plank + :30 flutter kicks + 10 alt groiners + :20 handstand hold or plank
Strength:
In 16:00, complete 4 rounds of the following (:90 rest between rounds) -
1.) Max effort strict HSPU, or any push-up variation https://youtu.be/hvoQiF0kBI8
2.) 6-8 deadlift, warming up to WOD weight
WOD:
4 rounds for quality reps (increase weight each round if possible) -
15-20 toes-to-bar, knees-to-elbow, or v-ups
15-20 deadlift
Round 1 = 185/125 or 135/95 or 95/65
Round 2 = 225/155 or 185/125 or 135/95
Round 3 = 275/185 or 225/155 or 185/125
Round 4= 315/205 or 275/185 or 225/155
Accessory:
Accumulate 1:00 wall assisted figure-4 stretch/side https://youtu.be/Wrc8bvRpKUA
Accumulate 1:00 prone pec stretch/side https://youtu.be/TWjc1WDx0iI
Friday, December 30
Warm-up: 10-8-6-4-2 bench press (empty barbell) + alt thoracic rotation from squat + KB hip opening stretch/side; :20 chest opening stretch between rounds
Strength:
Every :90 x10 (15:00) -
3-5 bench press (start light and build to a heavy set of 3 if possible)
Partner WOD: (20:00)
30 rounds for time (you go, I go) -
5 thrusters (95/65 or 65/35)
5 front squats (95/65 or 65/35)
5 burpees over barbell
*Partners switch after 1 full round
Accessory:
2-3x 10-12/side single leg prone banded hamstring curls https://youtu.be/0spHTVOeZ-4
Saturday, December 31
Warm-up: 5-4-3-2-1 muscle clean + box step-up/side + hamstring walkout https://youtu.be/DppRPn3BOB4 ; :30 gymnastics warm-up of choice between sets
Strength:
Every :90 x5 (15:00) -
1.) :45 work on gymnastics skill of choice
2.) 3-5 hang power cleans, getting warm for WOD
WOD:
20:00 AMRAP -
2,000 m row or ski
30 hang power cleans (135/95 or 95/65)
30 box jump over or step-overs
Max bar muscle-up, pull-ups, or ring rows
Accessory:
Accumulate 75-100 sit-ups, weighted if possible