WOD: December Workout Highlights

19 Exercises For The Month of December

Bookmark this page for all our December Workout of the Day workouts. Check in daily for your motivation and inspiration.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.


leg exercise: stiff leg deadlifts athena

GLUTES FROM OLYMPUS

Kettlebell Single Leg Stiff Leg Deadlift: 4 sets x 10 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift - 0)
- increase difficulty - never rest the swinging leg on the ground


back exercise: lat pulldowns wide jokebro

SUICIDE LATS 3 - INSANITY

Lat Pulldowns Wide Prone Grip - Pyramid Up: 3 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2-0-1-0) = (2 sec negative - 0 - 1 sec positive/pull - 0)
- start at approx 50% of max
- build up one plate/set to your max (3 sets x 8 reps)


chest exercise: chest flyes grinchy swolez

A MEAN CHEST SWOLEZ

A. Dumbbell Chest Flyes - Run Rack Up: 6+ sets x 8 reps (2-0-1-0)
- rest 45 seconds
- (2-0-1-0)=(2 sec lower - 0 - 1 sec press - 0)
- start with 40% of max
- keep increasing dumbbells 5lbs/set until max


B. Dumbbell Chest Flyes - Run Rack Down: 4+ sets x 8 reps or failure (2-0-1-0)
- no rest
- at max decrease 10lbs/set
- exchange dumbbells at rack with next pair


leg exercise: barbell squats ebroneezer

SQUATS OF PAST, PRESENT & YET TO COME

A. Barbell Squats - Pyramid Up: 6 sets x 5 reps
- 40%, 50%, 60%, 65%, 75%, 85% of 1 rep max
- rest 60 to 90 seconds

B. Barbell Squats - Lighter/Volume: 3 reps x 10 reps
- use 65% of 1 rep max
- rest 60 seconds

C. Bottoms Up Half Squats - Overload: 3 sets x 2 reps
- use 110% of 1 rep max
- rest 90 seconds
- set up safety pins/bars 2” above belly button
- start from pins in bottom position


bicep exercise: hammer curls rope - savage santa

OH HOLY PIPES

Cable Hammer Curls With Rope: 4 sets x 10 reps + drop set (2-0-1-0)
- (2-0-1-0) = (2 sec lower - 0 - 1 sec curl - 0)
- rest 45 seconds (no rest between drop set)
- drop set = drop 20%/set - 10 reps or failure



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Category: WOD