Monday, December 4
Warm-up: 5-4-3-2-1 thrusters (start w/ empty barbell) + kip swing or :20 hollow rocks + pvc pass through + ring rows (:03 pause @ top) + :30 easy bike + :30 alt quad stretch after each round
WOD:
“Fran”
For time -
21-15-9
Thrusters (95/65 or 65/45 or 45/35)
Pull-ups or ring rows
*Expected times - beginner 7-9 mins; intermediate 6-7 mins; advanced 4-6 mins; elite < 3 mins
Accessory:
In 15:00, superset the following for 3 rounds (:90 rest between rounds) -
8-10 1-arm KB bent-over row/side (54/35 or 35/20)
6-8 single leg RDL/side (54/35 or 35/20)
10-12 alt supine KB knee raise https://youtu.be/g6VUXgDj4W8?si=ySGjn58yEBRpzx8-
Tuesday, December 5
Warm-up: 2 rounds - 8 bench press (empty barbell) + 10 banded good mornings + 8 alt toe touch from plank + 10 KB swings (light weight) :30 pec stretch on rings or trx
Strength:
9:00 EMOM -
3-5 bench bench press, building to WOD weight
:30-:45 KB swings (70/54 or 54/35 or 35/20)
Rest
WOD:
For quality reps @ steady pace -
20-15-10-5-10-15-20
Sit-ups
Bench press (155/105 or 125/85 or 95/65)
*30 double under or 60 singles after each round
Accessory:
3x 10-12/side - elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk?si=MmgA8uqRcqdn68Xr
Wednesday, December 6
Warm-up: 3 rounds - 5 power clean (start w/ empty barbell and build to 50% 1RM) + 10 alt scorpion stretch + 10 banded lat pull-down from hollow + 10 alt single leg v-up
Strength:
Every :90 x8 (12:00) - start @ 50% 1RM and build to a challenging complex, or stay moderate to focus on mechanics; reps should be touch and go -
1 power clean + 2 hang power clean + 1 power clean
WOD:
Every 4:00 x5 (20:00) -
15 toes-to-bar, knees-to-elbow, or v-ups (scale to 10)
400 meter row
*Athlete should get :60-:90 rest per round
Accessory:
1:00/side banded lat stretch + 1:00/side figure-4 stretch on wall
https://youtu.be/dXLw6FLTLa4?si=eUBNf-5fNK3fnzBE
https://youtu.be/Wrc8bvRpKUA?si=S47SuNeClIdSw4ob
Thursday, December 7
Warm-up: 2 rounds - 10 alt thoracic reach from squat + 8 alt groiners + 6 alt DB renegade row (start light and build) + 4 inch worms w/ push-up + :20 handstand hold
Strength:
In 12:00, superset the following for 3 rounds (2:00 rest between rounds) -
10-15 HSPU, or any push-up variation
8-10 alt DB renegade row (2 @ 50/35 or 40/20 or 20/10)
WOD:
In 15:00, complete -
Max bike cals
@ 0:00 - 50 air squats
@ 3:00 - 40 air squats
@ 6:00 - 30 air squats
@ 9:00 - 20 air squats
@ 12:00 - 10 air squats
*Scaling option for squats - 30-25-20-15-10
Accessory:
Accumulate 2:00/side star plank or side plank
Friday, December 8
Warm-up: 10-8-6-4-2 power snatch (start w/ empty barbell and build to WOD weight) + plank-up + alt box step-up + dips from pull-up bar or bench + :30 glute bridge hold
WOD:
24:00 EMOM -
3-6 bar muscle-up, jumping bar muscle-up, or pull variation
10-15 burpees or up downs
Rest
3-6 power snatch (135/95 or 95/65 or 45/35)
10-15 box jump over or step over (24/20 in)
Rest
Accessory:
Accumulate 60-100 hollow rocks, weighted if possible
https://youtu.be/WUozA5PFxGg?si=9gXzQrFrbLLMAY94
Saturday, December 9
Messerfit holiday work-out held @ 6:30 and 10 am (donations welcomed - all donation proceeds go to Sugartree Ministries)
https://www.sugartreeministries.com
Warm-up: 5-4-3-2-1 bench press + back squat + deadlift (start w/ empty barbell and build to WOD weight) + :30 easy pace on machine of choice
WOD:
For time -
40 bench press (½ BW)
Calorie row, bike, or ski
40 back squat (¾ BW)
Calorie row, bike, or ski
40 deadlift (BW)
Calorie row, bike, or ski
*To determine calories, take the number of sets to complete the movement and then add a 0