Monthly Archives: December 2022

12/5/2022 – WOD

By WOD

Strength
a) Back Squat – Work up to a heavy single, then 2×8-10 Reps @ 70%
b) DB Pullover – 4×10 (heavy)
—Superset a/b as needed, but try to focus on the heavy single if you feel strong.

Conditioning
For Time
21 Hang Power Cleans 135/95#
9 Wall Walks
25/20 Cal Assault Bike
15 Hang Power Cleans 165/110#
7 Wall Walks
25/20 Cal Assault Bike
9 Hang Power Cleans 195/130#
5 Wall Walks
25/20 Cal Assault Bike

WOD Notes: Goal is 14-18 minutes. HPC = 50/60/70% by rd. You should be able to go unbroken (or break up once) each rd, but should feel challenging. WW sub = 7/5/3 by rd or 10 shoulder taps/WW. 

Assistance
a) Lose your Santa Belly (weighted plank) – 10 Sets: 30 Sec on / 30 Sec off
b) Preacher Curls – 4×10 (each arm)

12/3/2022 – WOD

By WOD

Conditioning “45 Min Cap”
500/400 Cal Row For Time w/ Partner or Max Cals
***Every 10 Min x 4 Sets starting at 0:00 do:
50 Wall Balls 30/20# to 10/9.5ft (heavy)
200 Double Unders
20 Power Snatches (increase by rd)

WOD Notes: Finishing all the cals is going to be a difficult task, but is doable if you make transitions fast & pull hard since you have built in rest. Only exercise you work at the same time is the DU/hopovers. You’ll have an extra 5 min on the rower the 4th round. DU sub = 200 line hopovers or 150 barbell hopovers. PS = M: 135/145/155/165#, F: 95/100/105/110#. 

“Lose Your Santa Belly” – December AB’s Challenge
—Starts Monday December 5th!

12/1/2022 – WOD

By WOD

Strength
a) Deadlifts – 4×8 (no touch n go) @ 70-75%
b) Hip Abduction (ground) – 3×10 (each leg control eccentric)
c) DB Lateral Raises – 4×12
—Superset a/b/c every 5 min. Use monkey feet or ankle weights for (b).

Conditioning “15 Min Cap”
75 Burpee Box Jump Overs 24/20″ For time
Every 1:30, starting at 0:00, do:
ODD RD = 8 Front Rack Lunges 155/105#  (RX+ = 185/125#)
EVEN RD = 12 T2B

WOD Notes: Goal is to try and finish under the 15 min cap, which should feel like a challenge. You should have around 50-60 sec/rd to get as many BBJO. No stepping allowed so use a really low box & jump if you have to. FRL should be moderately heavy and feel tough when you get to rounds 3-5. You will do 5 rounds each of the BBJO/T2B. T2B sub = T2R or weighted sit-ups. 

Assistance
a) Glute Ham Raises 4×8 or Banded Hamstring Sliders – 4×15
b) Face Pulls (pulley) – 4×10

“Lose Your Santa Belly” – December AB’s Challenge
—Starts Monday December 5th!