Prep: 2 Sets: 10/side Shoulder CARs 50 ft Quadruped Crawl SLOW + Clean Practice Fitness A. Squat Clean + Front Squat Build to a tough set in 12-15min B. For Time: 1000m Row 90 sec rest 750m Row 90 sec rest 500m Row 90 sec rest 250m Row 15min Cap Score is total time including rest.
Workout of the Day (WOD)
12.26.19 Thursday
Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 20 sec/side Side Plank Essentials A. 1 Set: Max Sorenson Hold B. Clean Grip DL Build to a tough set of 3 @ 11X1 Must be clean grip, no mixed grip C. AMRAP10 5 KB DL 70/53 (1 KB) 10 BJSD 50 SU Fitness:
12.24.19 Tuesday
Prep: 3 Sets: 5/arm SA Ring Row 10 Scap Push Ups A. Push Press Build to a tough set of 3 in 10min. Not TnG. Must reset each rep. B. Santa’s Countdown AMRAP20 12 TTB 11 Burpees over Bar 10 Power Clean 9 TTB 8 Burpees over Bar 7 Power Clean 6 TTB 5 Burpees
12.23.19 Monday
Prep: 3 Sets: 30 sec Air Squat Hold 6/side Hip Switch 30 sec Forearm Plank Fitness A. EMOM5 – 8-10 alternating Jump Lunges B. Back Squat 12min Build to a heavy set of 3 reps @ 31X1 Make sure to pause for a full second. C. For Time: 100 Wallballs 20/14# 10/9′ 2 Scores: 1. Max
12.21.19 Saturday
Prep: 3min Easy Row + Joint Mobility Fitness A. AMRAP5 Max sHSPU At the beginning of each minute, including minute zero, must perform 8 Box Jumps 24/20 B. 4 Sets: 5/arm SA DB Push Press 8/arm Parallette Supported SA DB Rows 10X1 rest 90 sec Heavy on rows and Push Press C. For Time: 18-15-12-9-6
12.20.19 Friday
Prep: 2 Sets: 15/side Quadruped CARs 50 ft Quadruped Crawl Fitness A. Front Squat Build to a tough set of 5 in 10min @ 30X2 B. AMRAP5 5 Squat Cleans 5 Bar Facing Burpees 50% of Max Squat Clean = weight for workout B. 3 Sets: 10 Barbell Hip Thrust @ 11X0 5/leg SL KB
12.19.19 Thursday
Prep: Joint Mobility / Movement Prep A. 3 Sets: 60 sec/side Anterior Chain Stretch 60 sec/side Banded Ankle Distraction B. AMRAP20 @ Skill Effort 20 cal Row or AB 5 Roll to Candlesticks 10m HS Walk 1 Rope Climb RX+ = 3/side SL Roll to Candlestick Focusing on qulaity movement first. Sub is 20 sec
12.18.19 Wednesday
Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 20 sec/side Side Plank Fitness: A. 3 Sets: 5 GHD Hip Ext + Sorenson Hold – Max Hold 30 sec/side Dragon no set rest (whenever GHD is open) B. Clean Grip DL 2,2,2,2,2 @ 4111 Every 2:30 Start around 60% and build each set or
12.17.19 Tuesday
Prep: Prep: 3 Sets: 10 Ring Rows 30 sec HS Hold / OH KB Hold Fitness A. 5min Max reps – Strict Pronated Pull Ups. You must do the eccentric of each rep. You cannot drop from the top. B. Shoulder Press + Push Press 2 reps @ 21X2 + 3-5 Push Press Every 2:30
12.16.19 Monday
Prep: 3 Sets: 30 sec Air Squat Hold 6/side Hip Switch 30 sec Forearm Plank Essentials A. DB Rack Reverse Lunge 12 alt reps rest 60 sec b/w sets x 3 First set Light Second set Moderate Third set Hard B. Back Squat 2,2,2,2,2 @ 31X1 every 2:30 Stay b/w 75-80% of 3RM. Minimal building.
12.14.19 Saturday
Prep: 3min Easy Row + Joint Mobility Fitness A. EMOM10 1-4 UB sHSPU Aim for sets you can maintain the whole time. NO Kipping. B. 4 Sets: 6 DB Push Press (pause 2 sec in dip) 8/arm Parallette Supported SA DB Rows 10X1 rest 90 sec C. For Time: 500m Row 5 Devil Press 50/35
12.13.19 Friday
Prep: 2 Sets: 5/side Quadruped CARs 50 ft Quadruped Crawl Essentials A. Front Rack Reverse Lunge + Front Squat 3/leg + 2 Front Squats Build to a tough set in 12 min. B. EMOM10 Odd- 20 sec Max Hang DB Power Clean 35/25 Even- 5 DB Front Squats from Floor C. 4 Sets: 8 Barbell Glute
12.12.19
Prep: Joint Mobility / Movement Prep Essentials + Fitness A. Every 5min x 4 sets 20′ Crab Walk 20′ Bear Crawl 10 Hollow Tucks 5 Roll to Candlesticks **In remaining time max row or AB for cals. RX+ = 3/side SL Roll to Candlestick Sub for Candlestick is Airsquat w/ 3 sec pause and jump at
12.11.19 Wednesday
Prep: 3 Sets: 30 sec AB easy 10/side Leg Swings 10 Cat Cows Fitness A. 3 Sets: Sorenson Hold – Max Hold 5/side Banded Bird Dog no set rest (whenever GHD is open) B. Clean Grip DL 3,3,3,3,3 @ 4111 Every 2:30 55-60% of your 1RM Deadlift across C. 4 Sets: 2min Clock 10 DB
12.10.19 Tuesday
Prep: 3 Sets: 10 Ring Rows 20 sec HS Hold / OH KB Hold Fitness A. EMOM10 1-4 UB Strict Pronated Pull Ups Try to improve on last week. Keep reps same if they were tough last week. B. Shoulder Press + Push Press 3 reps @ 21X2 + 3 Push Press Every 2:30 x 5
