Monday, December 16
Warm-up: 2 rounds - 12 bootstrapper + 10 alt Cossack squat + 8 alt back rack lunge (empty barbell) + 6/side scorpion stretch + 4 inch worm w/ push-up
Strength:
Every 2:00 x6 (12:00) -
8 back rack lunge (start light and build to challenging set if possible)
WOD:
For time -
30-24-18-12
Row calories
Bike calories
*Scale to 24-18-12-6
Accessory:
3x 9-12 prone Y raise, :01 pause in top position (:60 rest between rounds)
https://youtu.be/103Mv8i-ctE?si=lLUVohNqTMelon9V
Tuesday, December 17
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean (light) + 1-arm ring row/side + thread the needle w/ thoracic rotation/side + :30 easy jump rope + :30 wrist rockers
Strength:
In 14:00 complete the following x4 (:90 rest between rounds) -
:30-:60 challenging pull work (e.g., pull-up, muscle-up, midline cable pulls)
60-42-30-18 hollow rock
WOD:
In 15:00, complete the following for total load @ steady pace -
10-8-6-4-2
Hang power clean (start light and build to heavy double if possible)
*50 double under, :60 double under work, or 100 singles after each round
Accessory:
Accumulate 1:00/side banded lat stretch
Accumulate 1:00 reverse tabletop stretch
https://youtu.be/C-YR1fLlOJs?si=cOcXyKwxneg9A2SZ
Wednesday, December 18
Warm-up: 15:00 AMRAP - 5/side goblet lateral DB step-up (light) + 10 banded snow angel + 15 banded pull-apart + 10 alt toe touch from plank + 5 pike walk out from bench https://youtube.com/shorts/dZpao06shrc?si=Yn0piaAZqHg3EeaD
WOD:
30:00 EMOM -
5 wall walk (or pike walk out from bench)
10 goblet lateral DB box step-over (24/20 @ 50/35 or 40/25 or 30/15) https://youtu.be/4SYPu67tu70?si=X_t3NKtYqtrDqozc
15 lateral burpees over DB (scale to up downs or hand-release push-up)
20 sit-up (weighted or GHD if possible)
25 air squat
Rest
Accessory:
2-4 rounds - 21 bicep curl series @ 45/35 (:60 rest between rounds)
Thursday, December 19
Warm-up: 2 rounds - 12 banded good morning + 10 supine toes-to-rig + 8 alt DB snatch (light) + 6 alt gorilla row (2 @ light weight) + 4/side thoracic rotation from runners lunge
Strength:
In 14:00, superset the following x3 (:90 rest between supersets) -
12-14 alt KB gorilla row (2 @ 70/53 or 53/35 or 35/20)
12-14/side 1-arm KB front rack march (same weight as above if possible)
*Get 2-4 alt DB snatch after each round to prepare for WOD
WOD:
12:00 AMRAP -
12 alt DB snatch (70/50 or 50/35 or 40/20)
12 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 2:00/side Copenhagen plank w/ rotation https://youtube.com/shorts/KIqN9DQ8qBE?feature=shared
Friday, December 20
Warm-up: 2 rounds - 12 banded pvc lat pull-down + 8 wall ball thruster (light) + 4/side Turkish sit-up (light) + 8 alt upward to downward dog + 12 banded forward raise
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
2/side Turkish get up or 8/side Turkish sit-up @ moderate weight
15-20 banded pvc lat pull down from hollow (:01 pause @ bottom)
Partner WOD:
For time (you go, I go) -
200 wall ball (20/14 or 14/10 or 10/6)
*Partners to split reps evenly; Rx+ option = 300 wall ball
Accessory:
Accumulate -
1:00 straddle stretch (alternate between left, middle, right - :05 pause/position)
1:00/side banded open book stretch (moderate band)
Saturday, December 21
Holiday Fundraiser for Sugartree Ministry Center
Donations of any amount are welcome - all proceeds will go to Sugartree Ministry Center to help feed, clothe, and house those in need. https://www.sugartreeministries.com
Warm-up: 15:00 AMRAP - 5 back squat + 5 deadlift + 5 bench press (start light and build to WOD weight) + 10 pvc pass through + 10 alt thoracic reach from low squat
Partner WOD:
For time to surpass 25,000 lbs (you go, I go) -
Bench press
Back squat
Deadlift
*Partners to share barbells if possible; scale to 15,000-20,000 lbs if working alone
Rep scheme example (male) -
Bench press - 60 reps (30 each) @ 155# (9,300)
Back squat - 50 reps (25 each) @ 155# (7,750)
Deadlift - 40 reps (20 each) @ 225# (9,000)
Rep scheme example (female) -
Bench press - 80 reps (40 each) @ 105# (8,400)
Back squat - 70 reps (35 each) @ 105# (7,350)
Deadlift - 60 reps (30 each) @ 155# (9,300)