Monday, December 9
Warm-up: 1:00 easy row, bike, or ski (1x) into 2 rounds - 5 hang clean + 5 front squat (empty barbell) + 10 banded glute bridge + 10 alt thoracic rotation from runners lunge
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
3 hang squat clean (start light and build to WOD weight)
10-15 barbell hip thrust, :01 pause @ top (current squat clean weight)
WOD:
100/80 cal row, bike, or ski
*Every 2:00, starting @ 0:00 -
5 hang squat clean (155/105 or 135/95 or 95/65)
Accessory:
3x15-20 prone T raise, :01 pause at top
Tuesday, December 10
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 bench press (start w/ empty barbell) + 6 renegade row (light) + 4 inch worm w/ push-up
Strength:
Every :90 x3 (9:00) -
3-5 bench press, building to WOD weight
10-15 DB lat pullover (50/35 or 40/25 or 30/15) https://youtu.be/CSkSflHdC3A?si=C7o93Hvb0Innv6tJ
WOD:
In 20:00, complete the following for quality reps @ steady pace -
30 bench press (155/105 or 105/75 or 75/55)
20 toes-to-bar, knees-to-elbow, or v-ups
10 renegade row (2 @ 50/35 or 40/25 or 30/15)
-2:00 rest-
30 renegade row
20 bench press
10 toes-to-bar, knees-to-elbow, or v-ups
-2:00 rest-
30 toes-to-bar, knees-to-elbow, or v-ups
20 renegade row
10 bench press
Accessory:
Tabata DB plank pull through @ moderate weight
https://youtu.be/Zko5x2SoQmo?si=R52IsfXGMpLsYAef
Wednesday, December 11
Warm-up: 8-6-4 Cossack squat/side + scorpion stretch/side + deadlift (start w/ empty barbell and slowly build) + 1-arm DB Z press/side (light) + :30 easy jump rope
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
7-10/side 1-arm DB Z press (50/35 or 40/25 or 30/15) https://youtube.com/shorts/9x6qEVBzEnQ?si=nyXsTZ01iGRIZy50
3-5 deadlift, building to WOD weight
WOD:
14:00 AMRAP -
2-4-6-8…
Deadlift (225/155 or 155/105 or 105/75)
*40 double under or 80 singles after each round
Accessory:
Accumulate 50-100 hollow rock, weighted if possible
https://youtu.be/7nhUDQKu-Ss?si=7gcbcHvTCZ9ZzQMN
Thursday, December 12
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 alt pistol squat to bench + 10 tempo ring row + 8 alt reverse Samson + 6/side box step-up + 4 burpee broad jump
Strength:
Every :90 x4 (12:00) -
12-16 alt pistol squat or pistol squat progression
Max strict pull-up (weighted if proficient) or horizontal ring row (RPE 8/10)
WOD:
5 rounds for time -
15/12 cal bike (scale to 12/9 or 9/6)
9 burpee box jump or burpee step-up (24/20 in)
Accessory:
3x 8-10/side KB windmill @ light/moderate weight https://youtu.be/3rtUK_jUv4s?si=HtYGpVRlvQx7RCRQ
Friday, December 13
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + thread the needle w/ thoracic rotation/side + bootstrapper
Strength:
9:00 EMOM -
3-position power snatch @ light/moderate weight (RPE 7/10)
https://youtu.be/xdVthOyM65I?si=swi-9pd4oPTbLm4q
WOD:
15:00 EMOM (12:00 EMOM w/o rest) -
5 hang power snatch + 10 overhead squat (95/65 or 65/45 or 45/35)
20 sit-ups
15 thruster (96/65 or 65/45 or 45/35)
20 sit-ups
Rest (optional)
Accessory:
1:00/side banded lat stretch + 1:00 weighted hamstring stretch from bench
https://youtu.be/nsokWQIpX6k?si=5i2WVm7GxFYsHjhP
Saturday, December 14
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 alt shoulder tap from handstand, pike, or plank + 12 pvc pass through + 5 kip swing + 12 banded lat pulldown + 5/side 1-arm DB/KB bent-over row (light)
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side 1-arm DB/KB bent-over row @ challenging weight
:60 handstand walk, handstand walk progression, or challenging plank
WOD:
EMOM until you reach 1,500 meters -
2-5 bar muscle-up or 7-10 pull-up or challenging pull variation
Max row or ski meters
Rest
Accessory:
1:00 alt downward to upward dog
1:00/side figure-4 stretch w/ rotation
1:00/side lat stretch on rig