Monday, December 18
Warm-up: 5-4-3-2-1 power snatch + overhead squat (start w/ empty barbell and slowly build to Strength weight) + push-up to pike + :30 supine toes-to-rig
Strength:
14:00 EMOM (barbell weight suggestion = 115/75 or 75/55 or 45/35) -
1 power snatch + 2 hang power snatch + 3 overhead squat
Rest
*The goal is to lift moderate with a high focus on mechanics
WOD:
15:00 AMRAP -
5 toes-to-bar, knees-to-elbow, or v-ups
5 handstand push-up, or any push-up variation
5 hang power snatch (95/65 or 65/45 or 45/35)
Accessory:
1:00 banded lat stretch/side
Tuesday, December 19
Warm-up: 3 rounds - 8 tempo ring row + 10 alt reverse Samson + 8 alt scorpion stretch + 10 alt thoracic reach from low squat + 8 pvc pass through
Strength:
Every :90 x4 (12:00) -
Max unbroken strict pull-up or inverted barbell row (rest once you drop off pull-up bar)
2 alt DB lunge + 3 DB HPC + 3 DB front rack squat (start light and build)
WOD:
E2MOM x7 (14:00) -
10 alt suitcase DB lunge (2 @ 50/35 or 40/20 or 20/10)
8 DB hang power clean (2 @ 50/35 or 40/20 or 20/10)
6 DB front rack squats (2 @ 50/35 or 40/20 or 20/10)
Accessory:
Accumulate 20 reps - banded ITW complex
Wednesday, December 20
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 80% 1RM) + banded pull-apart + banded snow angels + :30 easy jump rope
Strength:
8:00 EMOM -
3 bench press @ 80% 1RM, or challenging weight
WOD:
3 rounds for total time (2:00 rest between rounds) -
12 burpees or up downs
42 double under or 84 singles
9 burpees or up downs
30 double under or 60 singles
6 burpees or up downs
18 double under or 36 singles
Accessory:
3x10 cable face pulls @ moderate weight (:60 rest)
Thursday, December 21
Warm-up: 2 rounds - 8 clean pull + 6 clean high pull + 8 muscle clean (empty barbell) + 8 alt box step-up + 6 kip swing + :30 wrist rockers
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Power clean (start light and build to WOD weight)
WOD:
20:00 rounds @ steady pace (zone 2) -
1 power clean (185/135 or 155/105 or 95/65)
2 box jump over or step-over (24/20 in)
3 chest-to-bar pull-up or other pull variation
Accessory:
Accumulate 50-75 v-up (weighted w/ 10# plate if possible)
Friday, December 22
Warm-up: 2 rounds - :30 alt quad stretch + 8 bootstrappers + :20 handstand hold (back to mats if possible - see video) + 5 back squat (empty barbell) + :30 easy row
Strength:
In 12:00 complete 3 rounds for the following (:90 rest between rounds) -
Max distance HS walk or :30-:45 handstand walk progression
5 back squat, warming up for WOD
WOD:
4:00 AMRAP x3 for total squats (4:00 rest between AMRAP’s) -
4:00 AMRAP -
400 meter row or ski
18/15 cal bike (scale to 15/9)
Max back squat (115/75 or 85/55 or 45/35)
-4:00 rest-
4:00 AMRAP -
400 meter row
18/15 cal bike (scale to 15/9)
Max back squat (125/85 or 95/65 or 65/45)
-4:00 rest-
4:00 AMRAP -
400 meter row or ski
18/15 cal bike (scale to 15/9)
Max back squat (135/95 or 115/75 or 75/55)
Accessory:
3x 10-15 GHD hip extensions (:60 rest)
Saturday, December 23
Warm-up: 3 rounds - 5 inch worm w/ push-up + 10 alt Cossack squat + 5 banded forward raise + 10 air squat + 5 burpee broad jump
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
:60 work on gymnastics skill of choice
:60 max sit-ups
Partner WOD:
For time -
200 wall balls (20/14 or 14/10)
E2MOM - 5 synchro burpees
*Partners split reps evenly on wall balls (you go, I go), but complete burpees together (synchro)
Accessory:
Accumulate 50-75 seated banded hamstring curls
https://youtube.com/shorts/zBwbXWOaVuI?si=45shGaM-unknj3_-