Programming: December 26th – 30th
Monday, December 26th, 2022
Warm up: 5 Rounds
20 sec WORK | 10 sec REST
Plank Hold
Hollow Hold
Band Bicep Curl
Banded Lat Pulldown
Skill: Bar Muscle Up Practice
Rx WOD: 3 Rounds
4min Each for Max Reps of:
20 Hang Power Cleans 95/65
10 Toes to Bar
Max Reps in Remaining Time:
Bar Muscle Ups
Rest 2 mins
Scaled WOD: 3 Rounds
4min Each for Max Reps of:
20 Hang Power Cleans pick load
10 Hanging Knee Raises
Max Reps in Remaining Time:
Pull-up Practices
Rest 2 mins
Tuesday, December 27th, 2022
Warm up: 2 rounds for quality of:
10 Bike Calories
10 Cossack Squats
10 Tempo Back Squats 45/35 lbs
5 Push-up to Down Dogs
20sec Handstand Hold
Strength: Back Squat
3 @ 70%, 3 @ 75%, 3 @ 80%,
3 @ 80%, 3 @ 80%
WOD: 21-15-9 reps, for time of:
Back Squat 185/125 lbs
Handstand Push-up
Wednesday, December 28th, 2022
Warm up: 2 rounds for quality of:
250m Row
5 Scap Pull-ups
20sec Ring Support Hold
10 Alt Deep Lunge + Rotations
Strength:
Sandbag Ground-to-Shoulder
Warm Up: 3 Working: 3-2-2-2-2
WOD: 20 min AMRAP of:
400m Row
6 Strict Pull-ups
8 Ring Dips
10 Sandbag Ground-Shoulder pick load
12 AbMat Sit-ups
Thursday, December 29th, 2022
Warm up: 2 Rounds
45sec Each for Max Reps of:
Inch Worm Walk Out
Jump Rope
Good Morning
Jump Rope
Sumo Squat
Jump Rope
Strength: Sumo Deadlift
Warm Up: 5-5 Working: 5-5-5-5-5
WOD: 10 min AMRAP of:
30 Double Unders
15 KB Sumo DL High-pull 70/53
Friday, December 30th, 2022
Warm up: 2 Rounds For Quality:
5 Burpees
10 Box Step Overs
15 Air Squats
10 Active Pigeons
5 Push-ups
WOD: Pick Your Poison
20 rounds for time of:
1 Devil Press 35/25 lbs
2 Dumbbell Thrusters 35/25 lbs
3 Burpee Box Jump Overs 24/20 in
OR
10 rounds for time of:
2 Devil Press 35/25 lbs
4 Dumbbell Thrusters 35/25 lbs
6 Burpee Box Jump Overs 24/20 in
OR
5 rounds for time of:
4 Devil Press 35/25 lbs
8 Dumbbell Thrusters 35/25 lbs
12 Burpee Box Jump Overs 24/20 in
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