MERRY CHRISTMAS!
NO WORKOUT – OPEN GYM if you’re here.
12 DAYS OF CHRISTMAS!!
- WALL WALK
- SQUAT CLEAN (135/95)
- BURPEES
- LATERAL LUNGES
- TOES 2 BAR
- HAND STAND PUSH UP
- DEADLIFT (135/95)
- PULL UPS
- BOX JUMPS
- WARRIOR SIT UPS
- SHOULDER TO OVERHEAD (135/95)
- CAL C2 BIKE
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD – 3 rounds – not for time!
10 Cal Bike
5 Pull Ups
10 Push Ups
15 Ab Mat Sit ups
Partner WOD – 20m AMRAP:
Partner A – 20 Cal Bike/Ski/Row
Partner B – execute the below in order – alternate in order
Wall Sit
Battery Holds (KB or DB)
Bar Hang
Plate Hold w/ legs at 6″
Forearm Plank
POST:
Stretch
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
Warm Up WOD:
5 Rounds –
8 Cal Ski
10 T-Pause Push Ups
STRENGTH:
Bench Press (DB or BB) – 8-8-6-6-4-4-2-2
Body Row – 3×10
Dips – 3×10
Sorinex Push Up + Knee Tuck – 3×6
Conditioning –
5 Rounds for Time –
10 Wall Ball Shots
10 Pull Ups
10 Burpees
10 Cal Ski or Row or Bike
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD –
E2MOM for 10m
10 Cal C2
5 Pull Ups
5 Push Ups
* use the extra time for mobility work*
WOD – FOR TIME!
21-18-15-12-9-6-3
Pull Ups
Cals on C2 machine
Ab Mat Sit Ups
POST:
STRETCH/CONDITION
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
3 Rounds –
12 Cal Row
5 Thrusters – 45/35
SHOULDER PREP!
STRENGTH:
CLEAN BAR COMPLEX
Deck Clean – 10×1 – add weight, build for a heavy single
Dead Scoop Shrug (Clean Pulls) – 3×3 – HEAVY, intended to be at or above your 1rm
Seated DB Shoulder Press – 3×6 (sit on a bench or on the floor)
Sorinex Roll Outs – 3×10
Front Squat – 3×3 (moderate weight)
CONDITIONING:
3 Rounds –
400m Run (Sub 25 Cal C2)
10 Push Ups
10 Pull Ups
20 Ab Mat Sit Ups
POST:
STRETCH
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WOD –
24m EMOM:
1 – 15 KBS (55/35)
2 – 12 Dbl Leg Lifts
3 – 1 TGU per side
4 – 5 SA KB Presses per side
5 – 10 Cal Ski
6 – 10 Goblet Squats
Conditioning:
10m Ride/Ski/Row/Run
POST:
Stretch
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD –
10m EMOM
Min 1 – 10 Cal Ski/Bike
Min 2 – 10 Body Rows
Partner Up! – 24m Running Clock
Partner A – Jog a Long Lap (sub 20 cals on Concept 2)
Partner B – 5 Pull Ups, 10 Push Ups, 15 Ab Mat Sit Ups (rest until your partner finishes the run)
POST:
STRETCH
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
3 Rounds
10 Cal Bike
10 Body Rows
5 Squat Practice (PVC – Squat down with the PVC across your back, push it to overhead position while in the hole, stand up in OHS posture).
STRENGTH:
Back Squat (sub Box Squat) – 3×3 warm up/build up. Then 5×5 Cross Load
Bulgarian Split Squats (DB Load) – 3×5 each leg
Banded FACE PULLS – 4×10
Banded Pull Aparts – 4×10
Sorinex Cart Roll Outs – 3×10
DB Curls – 3×8-10
GHD – 3×6
Conditioning:
3 Rounds for time:
2k Bike or 1K Ski/Row
*rest 2m between efforts*
POST:
STRETCH
WARM UP – MOBILITY WORK
PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
WARM UP WOD:
1-2-3-4-5
Pull Up
Push Ups
Air Squat
WOD:
12m AMRAP
5 Cal Bike
5 Pull Ups
5 Push Ups
*add one rep each round until the time is up!
12m AMRAP
Back Squat (135/115/95/65/45)
Wall Walk
Jerk (cheat press) – same weight as the back squat
*add one rep each round until the time is up (start at 1)
We’ll have 3m rest between the 12m AMRAPS
POST:
TABATA – Warrior Sit Up/Get Up – 6″ leg holds – (alternate)
Bar GYM 