Monday, December 23
Warm-up: 15:00 AMRAP - :30 easy jump rope + 10 alt quad stretch + :30 easy bike + 10 alt groiner + :30 alt calf stretch + 10 banded good morning
WOD:
4 rounds for time (3:00 rest between rounds) -
9 cal bike
35 double under or 70 singles
9 cal bike
35 double under or 70 singles
9 cal bike
*Partner WOD option (you go, I go) - 8 rounds (4 each); P1 completes all 97 reps then rests while P2 goes
Accessory:
Accumulate 2:00-3:00 plank, weighted if possible
Tuesday, December 24
Warm-up: 1:00 easy row or ski (1x) directly into 2 rounds - 12 pvc pass through + 10 push-up to pike + 8/side 1-arm ring row + 6 incline DB chest-supported row (light) https://youtu.be/DIS839guYUk?si=9qebnxinDifDmgJJ
Strength:
In 18:00, superset the following x5 (:90 rest between supersets) -
10-10-8-8-6
Strict pull-up
Incline chest-supported DB row (2 @ moderate weight)
WOD:
For time -
50 push-up
1,000 meter row or ski
-3:00 rest-
25 push-up
500 meter row or ski
Accessory:
3x 10-15 GHD hip extension, :01 pause @ top
Wednesday, December 25
No classes - Merry Christmas!!
Thursday, December 26
Warm-up: 3 rounds - 12 alt scorpion stretch + 10 alt reverse Samson + 8 supine toes-to-rig + 6 bootstrapper + 4 DB push press (2 @ light weight) + 2 deadlift + 2 hang power clean + 2 front squat (start w/ empty barbell and build to WOD weight)
WOD:
12 Days of Christmas -
1 wall walk
2 toes-to-bar or knees-to-elbow
3 bar muscle-up or kipping pull-up
4 deadlift (135/95 or 95/65 or 65/45)
5 hang power clean (135/95 or 95/65 or 65/45)
6 front squat (135/95 or 95/65 or 65/45)
7 bar-facing burpees
8 box jump (30/24 or lower)
9 row, bike, or ski calories
10 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
11 DB snatch (2 @ 50/35 or 40/25 or 30/15)
12 DB push press (2 @ 50/35 or 40/25 or 30/15)
Accessory:
1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00/side banded lat stretch
Friday, December 27
Warm-up: 2 rounds - :30-:45 banded glute bridge hold + 8/side thoracic reach from runners lunge + 8/side Cossack squat + 8/side windmill (no weight) + 8 cat cow
Strength:
In 12:00, complete 3 rounds (:90 between rounds) -
8/side KB windmill @ light/moderate weight
:30-:45 1 ¼ banded DB hip thrust @ challenging weight, :01 pause @ top
WOD:
16:00 AMRAP -
6-12-18-24-30-36-42……
Sit-up (continue to increase by 6 until time is up)
200 meter run after each round
Accessory:
Accumulate 1:00 upward downward dog flow + 1:00 reverse tabletop stretch
https://youtube.com/shorts/t-oXsFuZGyo?si=N-uZyrV47ie9x6Qb
https://youtu.be/C-YR1fLlOJs?si=7Cu_UG27IN5OBxqQ
Saturday, December 28
Warm-up: 2 rounds - :30 easy jump rope + 8 bench press (empty barbell) + 10 banded snow angel + :30 chest opener stretch on rings + 8 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=unUFs0_Eo3QnX1gc
Strength:
9:00 EMOM -
21 bicep curl series (45/35)
3-5 bench press (start light and build towards starting WOD weight)
Rest
WOD:
18:00 EMOM -
50 double under or 100 singles
5-4-4-3-3-3 bench press (start light and build to a heavy set of 3 if possible)
Rest
Accessory:
3x6-8/side single leg RDL @ moderate weight