Sunday Dec 25th – Saturday Dec 31

Posted: 12/25/2022 in WOD
  • Sunday Dec 25 – Gym Closed – Merry Christmas
  • Monday Dec 26th
    • Snatch Push Press + Overhead Squat 1×2
      1 Snatch Push Press + 1 Overhead Squat
      Work up to heavy in 10-12 min
    • “Times Square Ball Drop”
      5-10-15-20-15-10-5
      Pull Ups
      GHS’s or Stick Sit Ups
      **2 Wall Walks after each round
  • Tuesday Dec 27th
    • 3 Position Power Clean (Ground, Below the knee, Hang) 1×3
      1 Power Clean + 1 below the knee power clean + 1 Hang Power Clean
      Complex is completely unbroken
      Work up to heavy set in 10-12 min
    • “Black Eyed Peas and Collard Greens”
      10 Rounds
      7 Dumbbell Deadlifts (50s/35s)
      7 Dumbbell Front Squats (50s/35s)
      7 Dumbbell Shoulder to Overhead (50s/35s)
  • Wednesday Dec 28th
    • “Midnight Kiss”
      3:00 Max Calorie Bike
      3:00 Rest
      3:00 Max 25ft Shuttle Run
      3:00 Rest
      3:00 Max Calorie Bike
    • Accessory Work
      EMOM 10 min – 3-5 strict Pull ups
  • Thursday Dec 29th
    • Snatch 5×1
      Preform 5 singles within 60-75% of 1RM Snatch
      Rest 60-90 sec between sets
    • Clean and Jerk 5×1
      Preform 5 singles within 60-75% of 1RM clean and jerk
      Rest 60-90 sec between sets
    • “12 White Grapes”
      AMRAP 10 Min
      1-2-3-4-5-6…
      Power Clean (135/95)
      Bar Facing Burpees
  • Friday Dec 30th
    • “The Final Countdown”
      3 Rounds
      30 Wall Balls (20/14)
      60 Double Unders
      30 Toes to Bar
      60 Double Unders
    • Hamstring Ring Curls
      4 sets: 10 Reps
    • Seated Dbl Dumbbell Shoulder Press
      4 sets: 10 reps
  • Saturday Dec 31st
    • “2022 into 2023”
      Teams of 2
      10 sets (each/1:1)
      23/18 Calorie Ski or Row
      23/18 Calorie Bike
    • Mini Pump Session
      3 Rounds
      10 Banded Pushups
      10 Single Arm KB Situps (left)
      10 Single Arm KB Situps (right)
      100ft KB Overhead Walk (50L/50R)

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