1:28 - Monday - December 30th**
Strength:
10x2 concentric only deadlift 70%+
WOD:
For time: *10 minute cap
100/75 calories on a machine (pick your poison)
50 burpee to 6” touch
Post WOD:
Spend a few minutes playing around upside down!
7:40 - Tuesday - December 31st**
WOD:
For time: *40 minute cap
3 rounds:
20 wall ball shot 20/14# to 10/9’
19 pullup
3 rounds:
20 jumping lunges
19 KB swing 53/35#
3 rounds:
20 box over 24x30/20x30”
19 toes to bar
3 rounds:
20 thruster 45/35#
19 hang muscle snatch
11::20 - Wednesday - January 1st**
Intervals:
4x1k row, rest 3 minutes between efforts.
*Attempt to set a pace that you can match or improve on by no more than a few seconds throughout the rounds:
Post Intervals:
3 rounds slow and controlled:
10 bottoms up KB strict press (seated, 5 per arm)
10 Romanian deadlift (5 per leg)
20-30 second hollow hold
15:40 - Thursday - January 2nd**
Mobility:
20 hamstring scoops per side
2 minutes per side smashing scapular border with lacrosse ball
WOD:
For time: *15 minute cap
15-12-9-6-3-6-9-12-15
Deadlift 185/125#
Handstand pushup (scale with less reps, dumbbell strict press, piked pushup on box)
Cooldown:
2 rounds
250 light meter row
10 downward dog to cobra
20:32 - Friday - January 3rd**
Strength:
10x2 front squat (build to a 2rm)
WOD:
7 Minute AMRAP:
100 single under
40 single arm dumbbell overhead lunge steps 50/35# (20L/20R)
50 double under (60 seconds max!)
Cooldown:
2 rounds:
10 slow and controlled air squats
10 slow toe touches
26:20 - Saturday - January 4th**
Partner WOD:
7 minute AMRAP:
30 Russian swing
20 sumo deadlift high pull
10 wall climb
-Rest 3 minutes
7 minute AMRAP:
30 plate ground to overhead
20 hanging hip touches
10 burpee onto plate
*During the first AMRAP one partner mu st hold the plate off the ground the entire time. During the second AMRAP one partner must hold the kettlebell off the ground the entire time.
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