600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 Scap Retraction Push-ups
7 Push-ups
10 Russian KB Swings
12 Air Squats
SKILLS & SPECIFIC WARM UP
Barbell Warm Up
Shoulder Press-Push Press-Push Jerk
CONDITIONING
“UPPER BODY”
Shoulder Press 3-3-3-3-3 #70% 1RM
Push Press 3-3-3-3-3 #70% 1RM
Push Jerk 3-3-3-3-3 #70% 1RM
*Lift every 2 minutes
MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats
CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-and Releas Push Up
R-ow
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2020 mt Row/Run
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar
CONDITIONING
“FANTASTIC“
AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
Deadlift
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
2 Rounds, steadily building in two items
2 Deadlifts
10 Double Unders
2 Burpees Box Jump Over
“PAINFUL”
AMRAP 20′
5 Deadlifts #102/70
25 Double Unders
5 Burpees Box Jump Over
MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
MOBILITY & SKILLS
Burgener Warm Up-PUSH JERK
CONDITIONING
“THEY ARRIVE…”
AMRAP 18′:
3 Push Jerk
6 Box Jump Over
200Mt Run
ADD. +3 Reps Every Rounds
MOBILITY & WARM UP
3 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
10′ PRACTICE HAND STAND PUSH UP
CONDITIONING
“DOMINO”
For Time:
30 Strict Hand Stand Push Ups
90″ Sec. Rest
60 Strict Press #35/25
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Plank Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
10′ HSPU PRACTICE
CONDITIONING
“CASTLE”
EMOM 24′
10 Strict Handstand Push Ups
12 KTB Over Head Squat #24/16 (One Arm)
14 KTB Hang Power Clean #24/16 (One Arm)
16 Cal Row
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
CONDITIONING
“PROFESSOR X”
FOR TIME:
5 ROUNDS:
5 Power Snatch #61/43
50 Double Unders
MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
400mt Easy Jog; Then:
EMOM 12′
1 – 45″ Jump Rope
2 – 45″ Plank Hold
3 – 5 Spiderman & Reach each Side
4 – 5 Slow Wall Squats
SKILLS & SPECIFIC WARM UP
Air Squat – Rope Climb
CONDITIONING
“I Don’t Know It”
For Time
50-40-30-20-10
AB-Mat Sit-Ups
Hand Release Push-Up
Air Squat
Every Rounds 200 Mt Run
Time Cap 20 minutes
5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold
SKILLS & MOBILITY
1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders
1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders
CONDITIONING
“MILORD”
5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders
