December 2022

Day 5 Friday 221223   A. 1 complex every 1:30 x5 1 Deadlift 2 Hang power clean 3 Push Jerk Rest 4:00 then B B. AMRAP 21:00 1 sandbag push down and back 3 stone to shoulder 6 pull-ups/c2b/mu 12 pistols/ 6 single leg step up each leg 400m run/500m row or ski/1k bike E3MOM […]

Day 4 Thursday 221222 5:30pm Olympic Lifting   Aerobic Intervals  A. Going the Distance 5K row/Ski or 10K Bike 30:00 cap B. December ABS C. Yoga

Day 3 Wednesday 221221   A. AMRAP 3:00 Max distance row/ski/bike/run Rest 3:00 then B B. 1 set every 3:00 x 5 3 unbroken power cleans  15 wallballs Build to a heavy unbroken 3 Rest additional 3:00 then C C. Repeat A 8:00 cap Double the distance D. December ABS

Day 2 Tuesday 221220   A. E:30 for 3:00 Alternate core holds Rest 3:00 then B B. AMRAP 25:00 Dumbbell flow nte 50/35 perform all reps on one arm  then the other arm then perform 6 reps of your favorite gymnastics movement  add 1 rep of each db moment each round Deadlift High Pull Hang

Day 1 Monday 221219   A1. 5 tempo bench press 31×1 rest TOM then A2 A2. 10 alt db bicep curls, rest TOM then A3 A3. :30 loaded wall sit, rest to 4:00 x 3 Build intelligently over the 3 sets Rest additional 3:00 then B B. AMRAP 6:00 3: 1 wall climbs + 4

Day 7  Sunday 221218 RedShed Rest Day Week 221219 preview

Day 6 Saturday 221217   Coach’s Choice 9:00am Partner WOD

Day 5 Friday 221216 Holiday Party NO EVENING CLASSES   A Chipper 30 medball step ups 20/14 nte 24” 30 medball cleans 30 medball push balls 30 medball sit-ups 20 medball step ups 20 medball cleans 20 medball push balls 20 medball sit-ups 10 medball step ups 10 medball cleans  10 medball push balls 10

Day 4 Thursday 221215 repeat 210114 Olympic Lifting 5:30pm   A. Complete workload @ 90% aerobic effort 1:00 – max distance, row/bike/ski Rest 30sec 2:00 – max distance Rest 1min 3:00 – max distance Rest 1:30 4:00 – max distance Rest 2min 5:00 – max distance