Thursday, 12/24/20

Warmup + Hip See-Saw + Jump Rope circuit  

Full Gym & Minimalist Gym

12 Days of Christmas, 2020 edition

12 rounds, add the next exercise to the round each round*:

1 heavy Clean (options: Sandbag, Barbell, DB Clean, KB Clean)

2 (1/side) Suitcase Deadlifts – barbell if you have one, fairly heavy

3 Strict Chin-Ups (or jumping)

4 DB Devil’s Press

5 Pushups w/Protraction

6 KB Lateral Swings (6/side)

7 KB Swings

8 (4/side) Renegade Rows w/3 sec pause on chest

9 Box Jumps or Step-Ups

10 Wide Stance Good Mornings

11 Push Presses (DBs or bar)

12 Double Unders (or attempts)

*round 1 is just 1 Clean. Round 2 is 1 Clean + 2 Suitcase DLs. Rd 3 is 1 clean, 2 Suitcase DLs, 3 Chin-ups,…. and so on.

Tuesday 12/22/20

Warmup + Jump Rope Skills – slalom, Ali shuffle, hip twists (all 3)

Full Gym & Minimalist Gym

A. Twisting Waiter’s Press: refresher

B. 4 rounds:

5/side Twisting Waiter’s Press – build up each set to challenging by the end

rest as needed

30 sec Scap Pullups @2 sec hold at each end – max range of motion

rest as needed

10 DB or BB Pullovers – find a load that gives you the best range of motion

rest as needed

C.  AMRAP in 9 min:

20 Jump Rope Singles + 20 Slalom + 20 Ali Shuffle

30 sec Wall Handstand (w/shrug up tall)

10/side DB Side Bends

max (-2 sec) Lat L-Hang

D. 2 rounds:

30 sec Narrow Grip Passive Hang

30 sec Armbar + Side Press combo

Monday 12/21/20

Warmup

+

Couch

Hip SeeSaw

warm up ATG Split Squats

Full Gym:

A. 1 round, resting as needed between each for quality:

• ATG Spilt Squat Iso Hold w/Floating Heel x 30 sec/side (wtd if able!)

• Single Leg Glute Bridge Hold on foam roller or pipe x 45 sec/side 

B. Zercher Squat: build up to a heavy triple 

C. 4 rounds at nasal breathing pace only:

25 KB Rock-Its

50 Heavy Rope Singles (or regular rope)

45 steps each arm heavy Suitcase Carry

rest between rounds until you can complete three consecutive 7 sec exhales.

D. Range:

Wall 45 deg. Calf Raise x 25 reps

Wall Tib Raise – 3 min accumulation 

30 sec/side Long Lunge

60 sec/side Modified Pigeon

Minimal is Maximal Gym:

A. 1 round, resting as needed between each for quality:

• ATG Spilt Squat Iso Hold w/Floating Heel x 30 sec/side (wtd if able!)

• Single Leg Glute Bridge Hold on foam roller or pipe x 45 sec/side 

B. Goblet or Zercher Squat: 3-4 x amrap(-3); rest 2 min

note-use the heaviest implement you have available if possible.

C. 4 rounds at nasal breathing pace only:

25 KB Rock-Its

50 Heavy Rope Singles (or regular rope)

45 steps each arm heavy Suitcase Carry

rest between rounds until you can complete three consecutive 7 sec exhales.

D. Range:

Wall 45 deg. Calf Raise x 25 reps

Wall Tib Raise – 3 min accumulation 

30 sec/side Long Lunge 

60 sec/side Modified Pigeon

Saturday 12/19/20

Warmup

A. Intro to Lateral Strength:

quick What & Why

Hip Grinder

Side Hip Snaps

Side Swings, skill work & find working implement.

Variations, where we’ll go

B. CrossFit Portland Second Anniversary Workout, 2007

3 rounds for time:

Run 800m

15 Knees to Elbows

20/20 Side Swings

50 Air Squats

Friday 12/18/20

Warmup + Hip Shifts + Shoulder series

Full gym:

A. 2 rounds:

5 Scap Pullups @2222 tempo

5 Pass-Throughs, weighted if able

10 Pushups

B1. One Arm Pushups: 4 x 3/side; rest 1 min

B2. Pullups: 4 x 1-3 @4012; rest 1 min

C. 3 rounds for quality:

Modified Sots Press x 8 @4010

Paused Renegade Row x 6-8/arm @2013

D. Friday Challenge – AMRAP in 3 min:

1,2,3,4,5, etc rep rounds of

One Arm DB Snatch L

One Arm DB Power Snatch R

Burpees

E. 2 rounds for range:

30 sec Anchored Shoulder Stretch over Foam Roll

30 sec Seated Shoulder Extension

Minimal is Maximal Gym:

A. 2 rounds:

5 Scap Pullups @2222 tempo

5 Pass-Throughs, weighted if able

10 Pushups

B1. One Arm Pushups: 4 x 3/side; rest 1 min

B2. Pullups: 4 x 1-3 @4012; rest 1 min

C. 3 rounds for quality:

Modified DB or Dowel Sots Press x 8 @4010

Paused Renegade Row x 6-8/arm @2013

D. Friday Challenge – AMRAP in 3 min:

1,2,3,4,5, etc rep rounds of

One Arm DB Snatch L

One Arm DB Power Snatch R

Burpees

E. 2 rounds for range:

30 sec Anchored Shoulder Stretch over Foam Roll

30 sec Seated Shoulder Extension

Thursday 12/17/20

Warmup + Hip See-Saw + Stick Windmills 

Full Gym

A. Jefferson Deadlift: 5 reps EMOM for 10 min, alt. sides each minute

note-you’ll do 5 sets each side. Start easy but ramp to heavy by the final minutes. Start with your weaker side, if you have one.

B. 2 rounds for quality:

5/5 DB/KB Cross-Leg Side Bends

5/5 Slider Reverse Lunge for range @3 sec pause each rep

5/5 DB/KB Windmills @3 sec pause each rep

C. One round every 2 min for 4 rounds @high nasal aerobic pace:

12/12 One Arm KB Swing ~1/4 bwt.

9/9 Side Sit-Throughs

KB/DB Figure 8 Pass until the 2 min is up

D. 2 rounds for range:

30 sec/side Long Lunge Hold

max Seated Pike Lift

Minimal is Maximal Gym:

A. DB/KB Jefferson Deadlift: 5 reps/side EMOM for 10 min

note-you’ll do both sides each set.

B. 2 rounds for quality:

5/5 DB/KB Cross-Leg Side Bends

5/5 Slider Reverse Lunge for range @3 sec pause each rep

5/5 DB/KB Windmills @3 sec pause each rep

C. One round every 2 min for 4 rounds @high nasal aerobic pace:

12/12 One Arm KB Swing ~1/4 bwt.

9/9 Side Sit-Throughs

KB/DB Figure 8 Pass until the 2 min is up

D. 2 rounds for range:

30 sec/side Long Lunge Hold

max Seated Pike Lift

Tuesday 12/15/20

Warmup + wrist prep

5 x 3 reps Reverse Grip Dislocates, rest 5-10 sec b/t sets & narrow grip each set.

Full Gym

A1. Scap Pullups: 3 x 5 @2222 tempo; rest 30 sec

A2. Overhead Shrugs: 3 x 5; rest 30 sec

B. 4 rounds:

3-5 HSPU + Handstand Hold 30 sec

rest as needed

3 Supinated Arching Active Hangs @4 sec hold/rep

3-5 Strict Chin-Ups, slow tempo if able

rest as needed

C. 2-4-6-8-etc..  for 8 min:

Dive Bomber Pushups

Bench Pistols L

Bench Pistols R

DB Torso Rows L

DB Torso Rows L

D. 2 rounds:

30 sec/side Couch Stretch 

30 sec/side Half Kneeling Hamstring + 5 Lift-Offs @3 sec holds

30 sec Shoulder Extension Lift

Minimalast Gym:

Same as full gym today.

Monday, 12/14/20

Warmup + Hip Seesaw

Full Gym:

A. Front Squat: build to a heavy double, then  1 x amrap @15% less than that.

B. 2 rounds:

• ATG Split Squat x 5/side @5 sec hold each rep

• Single Leg Glute Bridge Hold on foam roller or pipe x 45 sec/side 

• Jefferson Curl x 5

C. 9 rounds  – try for nasal breathing throughout: 

10 Deep Knee Bends

10 KB Swings

25 Heavy or Regular Rope Singles

D. Range:

Wall 45 deg. Calf – 3 min accumulation 😉

Minimal is Maximal Gym:

A. DB or KB Front Squat: 6 x 6 @4020; rest 1 min, then do amrap on the last set at the same tempo.

B. 2 rounds:

• ATG Split Squat x 5/side @5 sec hold each rep

• Single Leg Glute Bridge Hold on foam roller or pipe x 45 sec/side 

• Jefferson Curl x 5

C. 9 rounds  – try for nasal breathing throughout: 

10 Deep Knee Bends

10 KB Swings

25 Heavy or Regular Rope Singles

D. Range:

Wall 45 deg. Calf – 3 min accumulation 😉

Friday, 12/11/20

Warmup + Hip Shifts + Tib Raises

Full gym:

A. Hack Lift: learn the movement, practice

B1. Hack Lift: 4 x 6; rest 1 min

B2. Double Paused Renegade Rows: 4 x 5/side @3 sec pause on chest and at 1” off floor; rest 1 min

B3. EROM Pushups: 4 x 5-10; rest 2 min

C. Cyclist Air Squat Challenge: 1 x max unbroken reps @2020 tempo!

D. 2-3 rounds for range:

20 sec Sphinx + 8 sec Active Cobra

5 Straddle Good Mornings @3 sec hold/rep

1 min Bar Hang

Minimal is Maximal Gym:

A. KB/DB Hack Lift: learn the movement, practice

B1. KB/DB Hack Lift: 4 x 6-10; rest 1 min

B2. Double Paused Renegade Rows: 4 x 5/side @3 sec pause on chest and at 1” off floor; rest 1 min

B3. EROM Pushups: 4 x 5-10; rest 2 min

C. Cyclist Air Squat Challenge: 1 x max unbroken reps @2020 tempo!

D. 2-3 rounds for range:

20 sec Sphinx + 8 sec Active Cobra

5 Straddle Good Mornings @3 sec hold/rep

1 min Bar Hang

Thursday 12/10/20

Warmup + Stick Windmills + KB Rock-Its – skill

A. 12 min AMRAP, nasal breathing:

7/7 Alt’g Bent DB Rows

7/7 One Arm KB Swings

28 KB Rock-Its

7/7 Sit-Throughs

+

3 min rest

+

B. 12 min AMRAP, nasal breathing:

Run 200m

7/7 Cross-Leg Side Bends

7/7 Twisting Waiter’s Press (plate if able)

14 Low Squat Hops

7/7 KB/DB Windmills

C. Prone T, Y Stretch x 30 sec each

D. A,T,Y,L Lift-Offs x 10 each