December 23rd - 28th, 2024

Written By Steve Wetterer

MONDAY DECEMBER 23, 2024

Warm up:
2:00 bike/row/ski/run

2 Rounds
4 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 glute bridges
8 light KB snatches each side

Then:
1:00 banded trap stretch

STRENGTH : 4 - 4 - 4 - 4 - 4 - 4 rep. Deadlift (Nov.9)

METABOLIC CONDITIONING :

Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

TUESDAY DECEMBER 24, 2024 - Open Gym 8-10am

2:00 bike/row/ski/run

2 Rounds
8 cat-cows
8 Samsom stretches
8 Barbell Romanian deadlifts
8 Barbell Front squats
8 Barbell strict press
8 Arch/hollow swings

—-

Then: Barbell only
5 thrusters
5 push presses
5 power cleans
5 power snatches

Then warm up to working weight.

12 Days of Christmas - Barbell Version!

For Time, adding one movement per round:

  • 1 Sumo Deadlift High-Pull (75/55 lb)

  • 2 Thrusters (75/55 lb)

  • 3 Push Presses (75/55 lb)

  • 4 Power Cleans (75/55 lb)

  • 5 Power Snatches (75/55 lb)

  • 6 Kettlebell Swings (53/35 lb)

  • 7 Pull-Ups

  • 8 Knees-to-Elbows

  • 9 Lateral jumps over barbell (or box jumps, space permitting)

  • 10 Double-Unders/Single unders

  • 11 Burpees

  • 12 Overhead Walking Lunges (45/25 lb Plate)

WEDNESDAY - DECEMBER 25 , 2024 (CLOSED)

MERRY CHRISTMAS!!

THURSDAY  DECEMBER 26, 2024 - Open Gym 8-10am

Warm up:
2:00 easy row/bike/ski

2 Rounds
5/5 World’s greatest stretch
8 banded presses
8 banded deadlift
8 glute bridges

STRENGTH : 4 - 4 - 4 - 4 - 4 - 4 Push Press (Dec.13)

METABOLIC CONDITIONING :

Dumbbell Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
DB deadlifts (50/35)
DB bench presses
DB squat cleans

*Same set of DBs used for all three movements

FRIDAY DECEMBER 27, 2024 - Open Gym 8-10am

Mash Up

2:00 run/bike/row/ski

1 Round
10 air squats
10 single arm DB Press each arm
10 single arm DB high pull each arm
10 goblet squat - light weight
10 hips down push ups
10 arch/hollow swings

METABOLIC CONDITIONING :

AMRAP 7 minutes:
15 Chest-to-bar Pull-ups
30 Alternating DB snatches (50/35)

AMRAP 7 minutes:
14 Ring Dips
100’ Famer Carry (4 laps - merge in the traffic circle with fellow athletes)

AMRAP 7 minutes:
100 Heavy Rope Single-unders
20 Goblet Squats
20 Burpees

SATURDAY DECEMBER 28, 2024

0800 - 1000 OPEN GYM

Steve Wetterer
Next

December 16th - 21st, 2024