Week of Dec 16th -22nd

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Monday 12/16

WU
7 Min Dynamic

5 Min Foam Roll Social

WOD
Teams of 3: 1 work/ 1 Pacing / 1 sandbag hold

100 Slamballs
Pacer: 20 Wallballs

then

80 Double KB Push Press
Pacer: 15 Plate Burpees

then

60 Burpees
Pacer: 10 DH Pull-ups / Ring Rows

Supplemental
Foam Roll Recovery

Tuesday 12/17

WU
1-6 Alternate Reps with Partner

Goblet Squat
Push-up
Ring Row

Specific Warm Up
1 x Bear complex w/ bar

WOD & Foundational
Bear Complex – 25 mins to Max Load

1 Round = 7 Sets of the following:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*These should be touch & go – no resting at bottom of DL. You can rest with weight on the body.) Score is Max Weight 1 Round (7 sequential sets without bar put down) is completed with.

Supplemental
4 x Max Reps of 1 of the following
Ring Rows, DH Pull-ups,Chest to Bar Pullups, or Bar Muscle-ups

Wednesday 12/18

WU
5 min Partner Wallball toss
EMOM 3 Burpees

Strength
5 mins to Work up to 3 Rep Max weighted/banded DH Pull-up
then 3 sets at that weight/band

WOD & Foundational
4 Rounds for Max Reps/Cals:

With a continuously running clock, spend 1 minute at each station:
Max calorie row
Rest
Max double unders or Burpees
Rest
Max sit ups
Rest

Supplemental
Stretch w Coaches

Thursday 12/19

WU
Hill Loop or The Junk Yard

5 min Foam Roll or Stretch

WOD & Foundational:

“12 Days of Christmas”

*Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 movements.

1 HSPU
2 Front Squat
3 Push Jerk
4 Power Clean
5 Burpees
6 Sit Ups
7 KB Swing
8 Air Squats
9 Push Ups
10 Box Jumps
11 Wall Ball
12 Pull Ups

ADV: 135/95#
MOD: 115/75#
FND: Mod Appropriately

Supplemental
Join us down at the Crow’s Nest for the holiday get together & arm wrestling fun!

Friday 12/20

WU
Flat Loop

Basketball Lay-ups & Jump shots.
Penalty = 1 Bear crawl length of gym

Strength
Volume Training: Choose your Weightlifting Weakness and do 2-3 Reps EMOM for 10 mins

WOD
4 Rounds for Time:

10 Pullups
15 Push-ups
20 Sandbag Walking Lunge 70/40# (Shoulder hold)

Foundational
AMRAP Vet
5 Pullups
7 Pushups
10 Walking Lunge

Supplemental
6 x 30/30 – Hollow Hold / Superman

Saturday 12/21

WU
Coach’s Choice

WOD
Teams of 2:

26 Minute AMRAP

Partner 1:  400m Run
Partner 2: Max Ground 2 Overhead with Sandbag, until Partner 1 gets back then switch

then

Partner 1: 400m Run
Partner 2: Max Goblet Squats, until Partner 1 gets back then switch

then

Partner 1: 400m Run
Partner 2: Double Unders (or Singles), until Partner 1 gets back then switch

then

Partner 1: 400m Run
Partner 2: Max Burpees, until Partner 1 gets back then switch

If your team completes this list in under 26 minutes then start from the top and repeat until 26 minutes is up.

Sunday 12/22

Rest Day or Self Motivate @ Home

15 min Perfect Push-up Ladder 1-2-3-4-5-6-etc… with 10 Air squats in between every round
*when you fail to complete the push-ups consecutively start back at 1.

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