12.18.2021 12 Days of Christmas

Warm up
2 sets
200m cardio choice (400m on bike)
10 prone PVC lift offs
5 prone swimmers

2 sets
5-10 push ups
30 second handstand hold against wall


2 sets
10 x each side banded monster walks
10 x each side standing banded hip abduction https://youtu.be/8pu435ybC5k
10 x banded tempo squats with a 3 second at halfway and at the bottom of the squat




WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20

06.12.2020

Warm Up200m run10 DB sumo deadlifts
10 DB good mornings
10/side DB hip hurdles
10/side DB Turkish sit ups
200m run


Strength Set
3 sets

A. Split Stance Dumbbell Romanian Deadlift @ 3110    6-8/leg  https://youtu.be/LBzxZCUZrNA
B.  Single leg hip thrusts @20x0  6-8/leg

WOD #1
10:00 AMRAP
"Base Camp"
6/side bicep curl + Arnold press
8/side single arm DB deadlifts
10 prisoner step ups

Rest 2:00
WOD #2
"JH"

3 Rounds(12:00)
30 Seconds- Floor Press
30 Seconds- Row
30 Seconds- RDL
One round on the Right side then straight into one round on the Left side
Rest 1 Minute and repeat