12/18 (low intensity, focus on back decompression)
3 sets, challenge loading on the muscle snatches by the end
2-3 below knee hang muscle snatch
2-3 above knee hang power snatch
2-3 heaving snatch balances (no foot transition, speed under with a little dip drive)
2-3 tempo OHS @ 22X1
75-95-115 – did 2 sets at 115 as it felt good and wanted to feel a second set at the tougher load
+
A1 – Mini band psoas march from standing with hands on wall x 16 alternating steps ( https://www.youtube.com/watch?v=EK2uY7lpLH4 , rest 45 sec
A2 – Mini band quadruped kickbacks x 16 alternating reps ( https://www.youtube.com/watch?v=k4gx9OdPeAQ ), rest 45 sec
A3 – Copenhagen planks x 10-15 sec/side ( https://www.youtube.com/watch?v=obtdLUWZi-Y ), rest 45 sec
A4 – Straight arm star plank x 10-15 sec/side ( https://www.youtube.com/watch?v=UJKa-cg_RcQ ), rest 45 sec x 4 sets
B1 – Banded hip thrusts from bench x 20, pause at top, ( https://www.youtube.com/watch?v=tDjLioFlye8 ), rest 1 min
B2 – Flutter kicks from parallettes x 16-20 into parallette L-sit ALAP, rest 2 min x 3 sets
15sec-12sec-9sec
12/19
Every 8 min x 4 sets
21-15-9
Row cals
Ski cals
5:07-5:06-5:19-5:07
+
5 min easy bike erg
+
5 min down regulation breathing
12/20
A1 – BB strict press @ 30X2 tempo x 4 strong reps, rest 30 sec
First set was at 125 and that was a bit too grindy at the tempo, backed off to 115 – also felt very stiff today through my neck/traps so all my pressing felt very restricted
A2 – Strict HSPU x 10 for time, rest 2:30 x 4 sets
47-1:19-1:47 – just not a good day pressing at all. The struggle felt extra hard the last few millimeters into lockout
B1 – Elbow on knee DB external rotations @ 30X1 tempo x 8/side, rest 1 min
15’s
B2 – Strict ring dips @ 20X1 tempo x 8-10, rest 1 min x 4 sets
10-8-10
C1 – 1-arm DB bent over row @ 30X1 tempo x 8/side, rest 1 min
50s
C2 – 1-arm DB scott press x 8-10/side, rest 1 min x 4 sets ( https://www.instagram.com/p/BsV2dl9B_9X/?igshid=YmMyMTA2M2Y%3D )
D – 60 reps of banded tricep overhead extensions from prone on ground (big sets, make it burn. https://www.youtube.com/shorts/h0fRt9-QrLA )
done
12/21 – OFF
12/22
Overlap
12/23
CF fun
OR
“Christmas Throwdown!!
With a partner – Snowman Drawing Edition:
Base Snowball = 100 Double Unders
Body Snowball = 75 Cal Row
Head Snowball = 50 Burpees
Hat = 100 Double Unders
Eyes = 75 Cal Row
Nose = 50 Air Squats (each)
Mouth = 100 Double Unders
Pipe = 75 Cal Row
Arms = 50 Burpees
Buttons = 100 Double Unders
Scarf = 75 Cal Row
Eyebrows = 50 Walking Lunge steps (each)
*In pairs. Once you complete each movement, you may move to your board and draw the next part of the snowman – you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of the snowman. There are two scores for this workout – 1. Fastest time to complete the snowman and 2. Best Snowman drawing picked by the TTT community (post your completed photo to Instagram using #tttTD220)
12/24 and 12/25 – OFF
12/26
Core Activations:
RKC “”Hard Style”” Plank Hold – 10 sec @ max effort tension
McGill Curl-up: 10 sec on/5 sec off x 4 sets/side; 10 sec on/5 sec off x 3 sets/side; 10 sec on/5 sec off x 2 sets/side; rest 30 sec b/t the sets of 4,3,&2
Rotating Planks on Elbows: 10 sec middle + 10sec left + 10 sec right + 10 sec middle x 5 sets; Rest 30 sec b/t sets
*Rest as needed b/t each
+
Every 2 min x 12
Set 1 – 10 shuttle runs
Set 2 – 22 cal ski erg
Set 3 – 26 cal row
+
Dbl KB front rack carry x 50ft, rest 90 sec x 6 (24-32kg/hand)
In the car all day
12/27
EMOM x 16
Min 1-2: Bike erg 1k
Min 3 – AMRAP 45 sec burpees to 12in touch
Min 4 – rest
13-14-13-14
+ (rest 4 min)
EMOM x 16
Min 1-2: Row 500m
Min 3 – AMRAP 45 sec dbl DB devil press @ 50/hand
Min 4 – rest
7-6-6-7 – the 2nd round and on with devil press was sure will and determination. Felt good in the first emom but this felt so much harder. The row felt like work and wasn’t smooth so after the first set I had to push to keep my pace around 1:50amd then going into dp i had to dig in mentally. It would’ve been super easy to make excise and pull back or quit but wasn’t going to have that
+ (rest 4 min)
Every 2 min x 8 alternating sets (4 each)
Odd sets – 4 rope climbs
Even sets – 30 heavy rope DU’s + 20 single DB hold alternating step ups
Rope climbs got really sloppy and i’m just slow at db step ups