Monday, 12/2
Warm-up: 15:00 AMRAP - 10 tuck-up + 8 push-up to pike + 6 wall ball thruster (light) + 4 power clean (start w/ empty barbell and build)
Strength:
12:00 EMOM -
3 power clean, building to WOD weight
8-10 strict knees-to-elbow https://youtu.be/_DUlB4YpZRw?si=vnqnQgIaEbYitr3d
Rest
WOD:
10 rounds for time -
10 wall ball (20/14 or 14/10 or 10/6z0
1 power clean (225/155 or 155/105 or 105/75)
Accessory:
3x8-10/side KB windmill
https://youtu.be/ITSmgn_BQgY?si=TJlNXotWGTr1YiKi
Tuesday, 12/3
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 12 tempo ring row + 10 alt DB snatch (light) + 8 alt DB suitcase lunge (2 @ light weight) + 6 alt pistol squat to bench + 4 inch worm w/ push-up
WOD:
30:00 EMOM -
16 alt DB snatch (50/35 or 40/25 or 30/15)
14 DB suitcase lunge (2 @ 50/35 or 40/25 or 25/15)
12 pull-up
10 cal bike
Rest
16 hand release push-up
14 alt pistol squat
12 cal row or ski
10 pull-up (chest-to-bar if possible)
Rest
Accessory:
Tabata bicep curls (45/35)
Wednesday, 12/4
Warm-up: 15:00 AMRAP - :30 Superman hold + 25 easy jump rope + 5 Pendlay row (light) + 10/side thread the needle w/ thoracic rotation + 10/side x band walk https://youtu.be/RyJonI6zQaE?si=Mn2mU8-B0BhupgTn
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
8-10 Pendlay row @ moderate weight https://youtu.be/O9v7sb3JAPk?si=dztVWZi7T8pV8vb2
15-20 banded DB hip thrust @ challenging weight https://youtu.be/vP-iYcLRApo?si=JxHvxsWnxly0z0fI
WOD:
“Annie”
For time -
50-40-30-20-10
Double under (or 100-80-60-40-20 singles)
Sit-ups
Accessory:
Accumulate 2:00-3:00 Sorenson hold
Thursday, 12/5
Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 10 alt plank-up + :20/side couch stretch + 10 alt toe touch from plank + :30 plate hop + 10 alt thoracic rotation from low squat + :30 pvc pass through
WOD:
3 rounds @ steady pace (2:00 rest between rounds) -
500 meter row or ski
40 air squat
30 cal bike
20 burpees
10 box jump over or step over (30/24 in or lower)
Accessory:
3x 10-15 dips from rings, dip handles, or bench (:60 rest between rounds)