Strength “15 Min Clock”
a) Strict Press – Work up to a Heavy Single + 3xME @ 70% (8-12 reps)
b) One Leg RDL – 4×8 (each leg – heavy!)
—Superset a/b as needed. Go for a PR if you feel strong & don’t skip the back off sets.
Conditioning – “20 Min Clock”
16 Min AMRAP w/ Partner (interval)
5 Hang Power Cleans (increase every 2 rd/person)
12/10 Cal Row Sprint
***Max Wall Walks in Remaining Time
WOD Notes: Partner A will do the 5 HPC + 12/10 Cal Row, while Partner B rests. Repeat pattern for 16 minutes. At 16 Min Mark, you will have 4 Minutes to accumulate as many Wall Walks (one person works at a time). Goal is to get 8 rounds each on the couplet. HPC: M = 155/175/195/215/235#, F = 105/115/125/145/155#. Start @ 55% & increase by round. WW sub = 3 burpees/WW, or 10 Shoulder Taps/WW.
“Carve Your Santa Pumpkin” – Day #2
Hip Abduction (Lay on your side)
Option #1 – 3×12 Use Monkey Feet
Option #2 – 3×12 Banded
Option #3 – 3×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.
Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets