December 19th - 24th
Monday December 19, 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 5 - 5 - 5 - 5 - 5 building up set new number for a series
METABOLIC CONDITIONING :
Hard Cindy Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 ring push-ups
15 squats holding a plate
♀ 35-lb plate ♂ 45-lb plate
Tuesday December 20, 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 : Power (or Squat) Clean 3 - 3 - 3 - 3 - 3 use as a training tool, no weight expectations but try to + 5# to 10#
METABOLIC CONDITIONING :
Plank Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups with a :15 second plank hold prior to every 10 reps.
Wednesday “Mash-Up” December 21 , 2022
MANDITORY : WEAR SOMETHING KINDA STUPID-ISH CHRISTMAS
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
12 DAYS OF CHRISTMAS
For Time, adding one movement per round:
1 Wall Walk
2 DB Thrusters (50/35/20 lb)
3 DB Push Presses (50/35/20 lb)
4 Pull - Ups (strict)
5 Kettlebell Sumo Deadlift High-Pull (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Toes to Bar
8 D-Ball alternating shoulder cleans
9 Box Jumps (24/20 in)
10 “V” ups
11 Burpees
12 Overhead Plate Lunges (45/25 lb Plate)
Start with 1 Wall Walk. Then do 2 Thrusters and 1 Wall Walk. Then 3 Push Presses, 2 Thrusters, and 1 Wall Walk. Continue this way until the final round of 12 Overhead Plate Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 Wall walk — 364 total repetitions.
Thursday December 22, 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 : Strict Press Team total of max. Strict Press
METABOLIC CONDITIONING :
For 20 minutes complete:
DB bench press
Calorie Row
Teams of 2 : Each team member will alternate between row and bench working :40 seconds and resting :20 seconds
Teams of 3 : alternating Row 1 minute - bench 1 minute - rest 1 minute
Friday December 23, 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 : Front Squat 5 - 5 - 5 - 5 - 5 set a new series number
METABOLIC CONDITIONING :
5 rounds for time of:
10 deadlifts
15 times over the wall (get in line and take turns)
:20 second handstand hold
Saturday December 24, 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