MONDAY, DEC 14
Min 1 – Max reps strict handstand push-ups
Min 2 – Rest
Min 3 – Max reps overhead squat (115/80)
Min 4 – Rest
Min 5 – Max calories
Min 6 – Rest
…repeat this sequence for the entire 30 minutes, you will end up performing 5 rounds of each movement.
Score is sum total of reps for all movements. Keep track of your reps after each interval. SugarWOD will ask for 3 inputs: box 1 is total HSPU, box 2 is total OHS, box 3 is total calories. Pick your own machine today for the calories, note what you used in the comments.
TUESDAY, DEC 15
100m sled push (empty sled)
Today’s sled route is from the corner of the building to the main driveway, and back:
If you have an injury that prevents running, you can scale to the following in lieu of the 400m run:
1000m C2 bike erg
Workout courtesy of Misfit Athletics.
10-15 GHD or weighted abmat sit-ups
1:00 side plank (0:30 L + 0:30 R)
For those new to GHD sit-ups, keep the volume low (≤ 10 reps) and try going just to parallel (as opposed to full extension). Or of course just perform weighted sit-ups.
WEDNESDAY, DEC 16
3×5 @ 80%
Warm-up to 80%, then perform 3 sets of 5 reps at the same weight.
8 good morning + 8 back squat (unbroken)
Rest ~ 2:00 between sets
Barbell will be coming from the floor, so you will need to clean it and transfer to the back of the shoulders. This can also be done with a single dumbbell if that is more appropriate for you.
Perform a warm up set on the lighter end to make sure you had an idea for how the weight will feel. The reps (good mornings and back squats) should be completed unbroken, so does this does not need to be to heavy. Perform each rep with control.
THURSDAY, DEC 17
40 DB hang snatch (50/35)*
40 KB gorilla row, alt arm (2 x 53/35)
40 reverse goblet lunges (53/35)
-Rest 3:00 between rounds-
*Use one of your KBs (from the gorilla rows) to save equipment if you feel up to it.
FRIDAY, DEC 18
20 minutes to build a heavy set of:
1 power clean
1 front squat
1 push jerk
1 font squat
1 split jerk
Reps should be completed unbroken.
8 front squat (135/95)
8 shoulder-to-overhead (135/95)