Dec. 26th - Dec. 31st, 2022
Monday December 26, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press 5 - 5 - 5 - 5 - 5 set new 5 rep. number for series
METABOLIC CONDITIONING :
4 rounds for total time of:
500-m row
Rest 3 minutes
(if we get a lot of folks in, we’ll partner this up 500/500 - 4 sets each for time)
Tuesday December 27, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Overhead Squat 3 - 3 - 3 - 3 - 3 building up, based off of last weeks 5
METABOLIC CONDITIONING :
Complete as many reps as possible in 7 minutes of:
Burpees
At the top of each rep make contact with a target that is 6 inches above your reach.
Wednesday “Mash-Up” December 28 , 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
A.M.R.A.P. in 9 minutes of:
Pull-Ups
Thruster, 95/65
1-1, 2-2, 3-3, 4-4, 5-5…
A.M.R.A.P. in 9 minutes of:
Candlestick roll-ups
KB swings (single arm alternating)
1-1, 2-2, 3-3, 4-4, 5-5…
A.M.R.A.P. in 9 minutes of:
Deadlifts
Barbell roll-outs
1-1, 2-2, 3-3, 4-4, 5-5…
*Rest 3 minutes between workouts.
Thursday December 29, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Peanut ball roll between scapula & barbell trap grinders
STRENGTH : Partner Deadlift “5x5” 5 reps. strip plate / 5 more rep. strip plate / continue 3 more times
METABOLIC CONDITIONING :
5 rounds in teams of two or three:
chin-up bar hang
max. Calories on AirBike
TEAMS of TWO : One partner hangs from pull-up bar as the other gets as many calories as possible on AirBike. When partner drops from pull-up bar - switch positions. One round is both partners hang and Bike. You may take up to :20 seconds to switch.
TEAMS of THREE : hang - AirBike - rest with immediate switch
Friday December 30, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH & METABOLIC CONDITIONING :
“12/31” for Time:
31 D.B. Shoulder to Overhead
31 Back Step Lunges
31 Pull-Ups
31 Thrusters
31 alternating DB Snatch
31 Wall Ball
31 AbMat
31 DB Squats (rack position)
31 Toes to Bar
31 Push-Ups
31 Box Jumps
31 Burpees
Saturday December 31, 2022 8 - 10am
OPEN GYM – with suggestions
For Time:
Row 100 meters
10 Clean & Jerks
Row 200 meters
9 Clean & Jerks
Row 300 meters
8 Clean & Jerks
Row 400 meters
7 Clean & Jerks
Row 500 meters
6 Clean & Jerks
Row 600 meters
5 Clean & Jerks
Row 700 meters
4 Clean & Jerks
Row 800 meters
3 Clean & Jerks
Row 900 meters
2 Clean & Jerks
Row 1000 meters
1 Clean & Jerks