12-19-2020

Warm Up
3 rounds
8 DB halos- 4 each direction
6 DB sumo deadlift high pulls
4 burpees over the DB
2/side DB muscle snatch
30 seconds deep squat hold


The 12 Days of Shutdown
1. manmaker
2. cleans
3. thrusters
4. snatch
5. front squat
6. rows-bent over
7. push press
8. sumo deadlift high pull
9. step ups
10. OHS
11. KB swings
12. devil's press

** this is done like the song The 12 Days of Christmas**

1 manmaker

2 cleans + 1 manmaker

3 thrusters + 2 cleans + 1 manmaker

keep adding days

https://www.instagram.com/p/B35ISn7FSEQ/
10 reps of each exercise- green or blue mini-band
1. Clam Shell Side Plank Hip Thrusts- band below the knees
2. Abduction Bias Hip Thrust- band above knees from the bench or box
3. Band Walk Squares- band around ankles- only do 3 walks around the box each direction
4. Banded Donkey Kick Backs- band above the knees

12-18-2020

Warm Up
2 sets
10 Prisoner tall kneeling to standing
5 sumo inchworm no pushup
5 /side push up to alternating toe touch
20 alternating single leg V-ups



Primer
10-8-6-4-2
handstand march each side
push ups


WOD
"Welcome Home"
10,9,8,7,6,5,4,3,2,1
hang power snatch
1,2,3,4,5,6,7,8,9,10
overhead squats
complete 10 sit ups in between each set

Done like this:
10 hang power snatch + 1 OHS + 10 sit ups
9 hang power snatch +2 OHS + 10 sit ups


At Home version
"Welcome Home"
10,9,8,7,6,5,4,3,2,1
DB snatch each side
1,2,3,4,5,6,7,8,9,10
OHS each side
complete 10 sit ups in between each set

*use a lighter DB since we are doing all reps for each side

Cool Down
Thread the needle x 1:00/side
seated forward fold x 1:00
lizard pose x 45 seconds/side

12-17-2020

Warm Up
2 sets

6/side beast to alternating leg through https://youtu.be/EQEuNPVppO8
3 DB OHS right
2 DB windmill right
15 second goblet squat hold
6 candlestick roll ups
3 DB OHS left
2 DB windmill left
15 second goblet squat hold


Mobility
thoracic rotations x 8/side
quadruped Ys x 5/side
yellow mini-band slides x 3 each side


Strength
At Home

4 sets
goblet squat eccentrics x 5 reps @53X1
half kneeling DB strict press x 8/side @2X01

4 sets
front squat x 5 reps @53X1 -light load
half kneeling barbell strict press x 4/side @2X01


Gymnastics Core/Latshttps://www.instagram.com/p/B_7YJCHAtpM/

3 rounds (rest about 90sec between sets)⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

⁠

WOD
"Strictly Business"
10:00 AMRAP
8 strict press 95/65 75/55
8 pull ups
16 alternating pistols



At home version
"Strictly Business"
10:00 AMRAP
8 DB strict press
8 box dips
16 alternating pistols or Cossack squats

12-16-2020

Warm up
3 rounds

banded hip thrusts x 20
reverse snow angels x 15
calf raises x 10



Strength
3 sets

A. front foot elevated drop back lunges x 8/side @ 21X1
B. hip hurdles x 10/side
C. half kneeling DB lift and chop x 6/side



WOD
"Ring the Bell"
30-20-10
sumo deadlifts 185/135 155/115 135/95
15-10-5
toes to rings


AT home

WOD
"Ring the Bell"

4 rounds
3:00 running clock
10 sumo deadlifts
8/side Turkish sit ups
6/side single arm devil's press
in remaining time either OH DB hold or wall sit
rest 1:00


Cool Down
2:00 seated straddle
1:00 Jefferson curls

12.15.2020

Warm up
2 rounds
5 empty bar deadlifts
5 empty bar hang power cleans
5 empty bar strict press
30 second overhead bar hold- locked out, tuck rib cage

Strength (10:00)
every 2:00 for 5 sets
9 deadlifts
6 hang power cleans
3 push jerks

starting at your 50% clean & jerk max and building load

AT Home Strength
5 sets
8/side bird dog rows
8/side DB high pulls
8 v- ups or tuck ups


"Triplets"

15:00 EMOM
min 1- hang squat cleans x 5 @ 65-70% make these touch and go
min 2- 30 DUs- sub practicing DUs or single unders x 60
min 3- 1-3 muscle ups, 7-10 ring rows or 7-10 Russian push ups


AT Home
"Triplets"
15:00 EMOM
min 1- DB hang squat cleans x 5
min 2- 30 DUs or 15 each side reactive step ups
min 3- 3 wall walks- holding tight hollow or try the Russian push ups x 7-10
https://youtu.be/zzgT_wqxCmI

Russian push up


https://www.youtube.com/watch?v=GuS7gFz39ws
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps

12.14.2020

Warm Up

2 rounds
60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold



Mobility- overhead
10 Cuban press with PVC
10 wall slide lift offs
5 prone swimmers


WOD
"Built" at home version
8:00 AMRAP
2-4-6-8-10...
DB snatch
DB step ups

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
DB front squats
HSPU- sub seated DB strict press

"Built"
8:00AMRAP
2-4-6-8-10...
power snatch 95/65
DB step ups 50/35 35/20 single DB

Rest 2:00

8:00 AMRAP
2-4-6-8-10...
back squats from the floor 135/95
HSPU




Glute Focus
10 banded lateral walks right + 5 banded air squats
10 banded lateral walks left + 5 banded air squats
5/side cha cha
rest 30 seconds
4 sets - no rest between
8 banded glute bridges + 10 abductions at the top of the last bridge

12.12.2020

Warm up

12:00 EMOM
min 1- 5-6 complexes (air squats + squat jump + reverse lunge R + reverse lunge L)
min 2- 20-30 feet crab walk
min 3- 3/side inchworm spiderman walk https://youtu.be/LebYo9n9YHo





WOD
"Hulk"
10 rounds
200m run with med ball
10 med ball cleans

or

AT Home

"Hulk"

2 rounds for time

75 DUs
50 air squats
25 hand release push ups