Monday, December 5
Warm-up: 2 rounds - 10 alt lunges + :30 runners lunge/side + 8 ring rows + :30 alt step-ups + 6 thrusters (empty barbell) + :30 pigeon stretch/side
Strength:
In 16:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side B-stance RDL w/ rotation https://youtu.be/07Uz51yTBbI
8-10 alt weighted step-ups (2 DB’s @ challenging weight)
14-16 med ball overhead lunge, moderate weight https://youtu.be/vYdQCen6TjE
WOD:
“Jackie”
For time -
1,000 meter row
50 thrusters (45/35)
30 pull-ups or ring rows
*Expected time for “Jackie” = 7-12 mins
Accessory:
Accumulate 3:00 plank
Tuesday, December 6
Warm-up: 10-8-6-4-2 muscle clean + strict press (empty barbell) + single leg v-up + reverse Samson + banded good mornings
Strength:
Every :90 for 8 rounds (12:00) -
1 power clean + 1 low hang power clean + 1 high hang power clean + 1 jerk
WOD: (20:00)
For quality reps @ moderate pace -
3-6-9-12-15-12-9-6-3
Power clean (185/125 or 135/95 or 95/65)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 2:00 side plank/side
Wednesday, December 7
Warm-up: 5-4-3-2-1 bench press (slowly build to WOD weight); :30 jumps rope + 10 pass throughs after each warm-up set
Strength:
In 15:00, complete the following for 3 rounds (:90 rest between rounds) -
8-10 DB lat pull-overs https://youtu.be/FK4rHfWKEac
:30-:45 KB swings, heavy
8-10 1-arm supported bent-over row https://youtu.be/bWiUBKaxxpE
WOD:
For time -
Accumulate 75-100 bench press (135/95 or 95/65 or 65/35)
E2MOM starting @ 2:00 - 30 double unders or 60 singles
*Tip: pick a weight where you can get 8-10 reps unbroken; re-rack the bar and rest at any time - all reps do not need to be unbroken
Accessory:
3x 15-20 banded lat pull-downs (:60 rest between sets)
Thursday, December 8
Warm-up: 3 rounds - 10 alt Cossack squat (no weight) + 8 back squats (empty barbell and slowly build) + 6 inch worms + 4 scorpion stretch/side
Strength:
12:00 EMOM -
1st: 3-5 back squats, building to WOD weight
2nd: 12-15 sit-ups, weighted if possible
3rd: Rest
WOD: (15:00)
E3MOM x5 for max squats (:90 work/:90 rest) -
10/8 cal bike
Max back squats (225/155 or 135/95 or 95/65) or DB squats (2 @ 50/35 or 40/20)
Accessory:
3x 10-12/side foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk
Friday, December 9
Warm-up: 3 rounds - 10 push-up to pike + 8 deadlift (start light and slowly build) + 10 bootstrappers + 8 tempo ring rows + 10 dips from bench
Strength:
In 16:00, complete 3-4 rounds of the following (:90 rest between rounds) -
:30-:45 handstand with or challenging plank
3-5 deadlifts, building to WOD weight
Max unbroken muscle-ups, or challenging kipping pull-ups or ring rows
WOD: (12:00)
3 rounds for max burpee box overs (3:00 work/1:00 rest)
15 handstand push-ups, or any push-up variation
15 deadlifts (225/155 or 155/105 or 95/65)
Max burpee box jump-over or burpee step-overs
Accessory:
3x 8-10 seated DB OH tricep extension, challenging weight (:60 rest between sets)
Saturday, December 10
Warm-up: 2 rounds - 10 muscle snatch + 10 overhead squat (empty barbell or pvc) + 10 alt thoracic rotation from squat + :30 chest opening stretch
Strength:
In 16:00, complete the following, building in weight if possible (:10 rest between singles if needed, :90 rest between rounds) -
Power or squat snatch
5-4-3-3-2-2-1-1
WOD:
For time -
60 wall balls (20/14 or 14/10)
60 cal row or ski
2:00 rest
60 cal row
60 wall balls (20/14 or 14/10)
Accessory:
Accumulate 1:00-2:00 swimmer hovers https://youtu.be/kkGdsBW1li0