Monday, December 30
Warm-up: 2 rounds - 12 pvc pass through + 10 weighted bootstrapper from bench + 8 alt reverse Samson + 6 pvc overhead squat (:03 eccentric tempo) + :30 banded lat pull-down from hollow https://youtu.be/SWOpzRpUNLI?si=AzUYcpna6mxZGKo0
Strength:
Every 2:00 x3 (12:00) complete the following technique work -
8 snatch balance + 4 overhead squat, :03 eccentric tempo (empty barbell)
9-12 strict knees-to-elbow
WOD:
Every 3:00 x6 (18:00) -
400/300 meter row or ski, directly into
Round 1, 3, 5 - 8 power snatch (95/65 or 65/45 or 45/35)
Round 2, 4, 6 - 8 alt overhead reverse lunge (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00/side banded thread the needle
Accumulate 1:00/side lat stretch from child’s pose
https://youtu.be/ZdBhLfBllgw?si=2aYo3pV1zGlRYwAt
https://youtu.be/2pkLUbN34GI?si=mjk1JgVEWC6_pk97
Tuesday, December 31
Warm-up: 5-4-3-2-1 wall ball thruster + kip swing + power clean (start light and build to WOD weight) + scorpion stretch/side + inch work w/ push-up + cat cow
WOD:
New Year’s Countdown
24 rounds for time (you go, I go) -
5 wall ball (20/14 or 14/10 or 10/6)
3 bar muscle-up or challenging pull-up
1 power clean @ BW, ¾ BW or ½ BW
*Each partner to complete 12 rounds (P2 rests while P1 works)
Accessory:
Superset x2-3 (:90 rest between rounds) -
10 DB bent over row + max effort DB gun hold (2 @ moderate weight; use same weight for both movements if possible)
https://youtu.be/VP_f9V854og?si=6SYlOpeN_0_j336b
https://youtu.be/73eiD1gDvDc?si=D0idnOOtsfLUF5vF
Wednesday, January 1
No classes - Happy New Year! Optional open gym WOD -
Warm-up: 2 rounds - 10/side seated ankle rolls + :30 easy jump rope + 5 broad jump + :30 alt quad stretch + 10 banded snow angel + :30 banded straddle stretch https://youtube.com/shorts/T23cCVPsFCg?si=r6sGzuy934HF8V6d
WOD:
Every 1:00 x6 (0:00-6:00) -
20 double under or 40 singles + 5 burpees
-Directly into-
Every 2:00 x3 (6:00-12:00)
40 double under or 80 singles + 10 box jump over (24/20 in)
-Directly into-
For time -
120 double under or 240 singles + 30 burpee box jump over (24/20 in)
Accessory:
4:00 Tabata set (8 rounds) - Copenhagen plank (4 rounds per side)
4:00 Tabata set (8 rounds) - alternating banded side step
Thursday, January 2
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and build to 65% 1RM / RPE 6) + DB deadlift (2 @ light weight) + thoracic rotation/side from runners lunge + :20 handstand hold + :20 chest opener stretch on rings
Strength:
Every :90 x5 (15:00) -
5-4-3-2-1 bench press (start @ 65% 1RM / RPE 6) and build to challenging single if possible
10 DB lat pull-over (50/35 or 40/25 or 30/15)
WOD:
Every 4:00 x4 (16:00) -
15 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
12 handstand push-up, pike push-up from bench, or any push-up variation
12/9 bike calories
Accessory:
Accumulate 1:00/side banded lat stretch from straddle
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
Friday, January 3
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 supine toes-to-rig + :30 shoulder tap from plank + 5 Cossack squat/side + 10 alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00) -
10-16 DB plank pull through @ moderate weight (feet elevated if possible)
3 back squat, warming up to WOD weight
WOD:
16:00 EMOM -
5 back squat (225/155 or 155/105 or 105/75)
10 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00/side couch stretch w/ lateral reach
https://youtube.com/shorts/2qyTrDkN7Uw?si=bA8rE0UFnpAahuB3
Saturday, January 4
Warm-up: 2 rounds - 14 alt groiner + 12 pvc pass through + 10 banded good morning + 8 DB power clean + 6 DB push jerk + 4 alt DB reverse suitcase lunge (2 @ light weight for all DB movements)
WOD:
36:00 EMOM -
16 Russian KB swing (53/35 or 35/25 or 25/15)
14 hang DB power clean (2 @ 50/35 or 40/25 or 30/15)
12 cal row, bike, or ski
Rest
16 sit-up, weighted if possible
12 alt goblet lunge (53/35 or 35/25 or 25/15)
10 DB push press (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
Tabata bicep curls (45/35)