Programming: December 19th – 23rd, 2022
Monday, December 19th, 2022
Warm up: 2 Rounds For Time:
5x (20sec Plank To Down Dog + 2 Pike Push-ups
+ 1 Child's Pose
+ 2 Thread-Needle + 1 Up Dog)
5x (2 Forward + Reverse Lunge
+ 2 Side Lunges)
10 Pigeon Pose On Boxes
5x (2 Mule Kicks
+ 1 Donkey Kick
+ 1 Handstand Wall Kick-up
+ 10sec Wall Handstand Hold)
Strength: Front Rack Lunge
Warm Up: 8-8 Working: 8-8-8-8-8
WOD: 10 min AMRAP of:
10 1-Arm DB OH Lunge 50/35 lbs
10 Single DB Box Step-up 50/35
5 Strict Handstand Push-ups
Tuesday, December 20th, 2022
Warm up: 3 Rounds
20sec WORK | 10sec REST
Run In-Place
Squat + Twist
Active Bar Hang
KB Romanian Deadlift pick load
3-5 Min of Mobility
Skill: 10 min Of:
Rope Climb Practice
WOD: Every 5 mins x 4 Rounds:
300m Run
15 KB Swing 53/35 lbs
10 Toes-to-bars
1 Rope Climb
Wednesday, December 21st, 2022
Warm up: 2 Rounds For Quality:
5 6-Count Burpees
5 PVC Pass Throughs
5 Snatch Grip Behind-Neck Press
5 Good Mornings
5 PVC Overhead Squats
20sec PVC OH Squat Hold
5 Muscle Snatches
Burgener Snatch Warm-up
PVC -Then- 45/35
Strength: Every 1min x 10min:
1 Snatch Grip Deadlift
+ 1 Snatch High Pull
+ 1 Power Snatch
Then: Every 1:30 x 5 Rounds
1 Snatch pick load
WOD: 21-15-9 Reps For Time Of:
Power Snatch 95/65 lbs
Bar Facing Burpee
Thursday, December 22nd, 2022
Warm up: "Death By"
1 Med Ball Squat
Add 1 Rep Every Min
1, 2, 3, 4, 5….20, 21, 22)
Burgener Clean Warm Up
PVC -Then- 45/35
WOD: 7 Rounds For Time Of:
15 Wall Balls 20/14 lbs
35 Double Unders
3 Cleans 80% 1RM
Friday, December 23rd, 2022
Warm up: 3 Rounds For Quality:
2x (25ft Waiter Walk
+ 25ft Plate Pinch) 25/15 lbs
10x (1 Plate Ground-to-OH
+ 1 Plate Squat) 25/15 lbs
6x (1 Floor Plate Press
+ 10sec Weighted Hollow Hold) 25/15 lbs
10 Beat Swings
Strength: 1-Arm DB Shoulder Press 2-2-2-2-2-2-2
WOD: Tabata Something Else
20sec WORK | 10sec REST x 8 Rounds
Pull-up
Push-up
Sit-up
Air Squat
.png)
