Monday, January 5 - Saturday, January 10
Monday, January 6
Warm-up: 2/side Turkish getup (light) + 4 inch worm w/ push-up + 6/side thoracic rotation from runners lunge + 8 strict press (empty barbell) + 10 pvc pass through
Strength:
Every 2:00 x3 (12:00) -
Max effort strict handstand push-up, pike push-up, or traditional push-up (7-8/10 RPE)
2/side Turkish getup @ light/moderate weight
WOD:
2 rounds @ steady pace (zone 2) -
50 calorie row, bike, or ski
40 air squat
30 barbell strict press (45/35)
20 barbell bicep curl
Accessory:
3x16-24 banded lat pulldown (:60 rest between sets)
https://youtu.be/LfGyMCw_Zd0?si=WqXpl-ujsiIWV_bh
Tuesday, January 7
Warm-up: 8-6-4-2 deadlift (start light and build toward 65% 1RM) + alt Cossack squat + scorpion stretch/side + walking lunge + upward to downward dog flow
Strength:
Every 3:00 x6 (18:00) -
5 deadlift @ 65% 1RM
20 v-up, weighted if able @ light/moderate weight
WOD:
For time -
800 meter run (scale to 400)
50 DB OH walking lunge (25/side, switch arms as needed) @ 50/35 or 40/25 or 30/15
800 meter run (scale to 400)
Accessory:
Accumulate 2:00/side Copenhagen plank
Monday, December 29 - Saturday, January 3
Monday, December 29
Warm-up: 15:00 AMRAP - 5 split jerk balance (light) + 10 alt Cossack squat + 5 broad jump + 10 banded good morning + 5 deadlift (light) + 10 alt box step-up
Strength:
Every :90 x5 (15:00) -
1 split jerk @ 60, 65, 70, 75, 80% 1RM respectively
3-5 deadlift, warming up to WOD weight
WOD:
”Christine”
3 rounds for time -
500 meter row
12 deadlift @ BW, ¾ BW, or ½ BW
21 box jump @ 24/20 in or lower
Accessory:
Tabata alternating lateral banded side step
https://youtube.com/shorts/vTqcweGrBKg?si=RsdmJ7kR-crYKdCd
Tuesday, December 30
Warm-up: 8-6-4-2 alt single leg v-up + 1 ¼ back squat (start light and build) + alt reverse Samson + alt thoracic reach from low squat + cat cow + :30 easy jump rope
Strength:
Every 2:00 x6 (12:00) -
5 1 ¼ back squat @ BW, ¾ BW, or ½ BW
WOD:
Every 4:00 x4 (16:00) -
8 toes-to-bar, knees-to-elbow, or v-up
30 double under or 60 singles
8 toes-to-bar, knees-to-elbow, or v-up
30 double under or 60 singles
8 toes-to-bar, knees-to-elbow, or v-up
*Scale reps as needed to ensure at least :60 rest per round
Accessory:
Superset x3 (:90 rest between supersets) -
10 GHD hip extension + :30 Sorenson hold
Wednesday, December 31
Warm-up: 15:00 AMRAP - 10/side scorpion stretch + 5 bench press (start light and build) + 10 pvc pass through + 5 inch worm w/ push-up + 10 alt hamstring scoop
Strength:
Every :90 x9 (13:30) -
Bench press (start @ 50% 1RM and build to heavy single if able)
5-5-3-3-3-1-1-1-1
WOD:
20:00 AMRAP -
26 sit-up (GHD or weighted if able)
26 push-up
26 bike calories
26 KB swing (53/35 or 40/25 or 30/15)
Accessory:
3x12-15 seated hammer curls (2 @ light/moderate weight)
https://youtu.be/kUZSOY0ev_s?si=quTb5qds1cv3kt3h
Thursday, January 1
Warm-up: 8-6-4 clean pull + clean high pull + muscle clean (light) + slow tempo ring row + thread the needle w/ thoracic rotation/side + upward to downward dog
Partner WOD:
Complete w/ partner @ steady pace for total power clean load (you go, I go) -
10-9-8-7-6-5-4-3-2-1
Power clean (start @ 50% 1RM and build to heavy single as able)
Strict pull-up
——————
*For example, P1 completes 10 power clean reps while P2 completes 10 strict pull-ups, then P2 completes 10 power clean reps while P1 completes 10 strict pull-ups; rest :60 before moving on to your set of 9 (and before each subsequent set)
Accessory:
Mobility as needed and Happy New Year!
Friday, January 2
Warm-up: 2 rounds - 10 renegade row (light) + :30 HS hold or plank + 10 wall ball thruster + :30 alt toe touch from plank + 10/side thoracic rotation from runners lunge
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk or :30-:60 handstand progressions
12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD:
20:00 EMOM -
10 burpees
15/12 calorie row, bike, or ski (scale to 12/9)
20 wall ball (20/14 or 14/10 or 10/6) (scale to 10-15)
Rest
Accessory:
Accumulate 3:00 weighted plank @ moderate weight
Saturday, January 3
Warm-up: 2 rounds - 4 DB hang power clean + 6 suitcase lunge (light) + 8 kip swing + 10 1-arm banded lat pulldown + 12 banded snow angel + :30/side pigeon stretch
Partner WOD:
20 rounds for time (you go, I go) -
3 bar muscle-up or 6 kipping pull-up
6 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
9 hang power clean (2 @ 50/35 or 40/25 or 30/15)
————-
*P1 completes 1 full round while P2 rests, then partners switch to complete 10 rounds each
Accessory:
3x10 cable tricep pulls @ moderate weight (:60 rest between sets)
Monday, December 22 - Saturday, December 27
Monday, December 22
Warm-up: 8-6-4 strict press (light) + DB power clean (2 @ light weight) + pvc pass through + thread the needle w/ thoracic extension/side + upward to downward dog
Strength:
4:00 EMOM (0:00-4:00) -
5 strict press @ 4,5,6,7 RPE respectively
4:00 EMOM (4:00-8:00) -
3 push press @ 5,6,7,8 RPE respectively
4:00 EMOM (8:00-12:00) -
1 push jerk or split jerk @ 6,7,8,9 respectively
WOD:
For time -
21-15-9
Row, bike, or ski calories
DB power clean (2 @ 50/35 or 40/25 or 30/15)
https://youtu.be/3PnWQwabq4Y?si=lczxPqijJFuZQUDw
Accessory:
Accumulate 50-75/side banded row from side plank
https://youtu.be/K1GWnZ-RDPw?si=IvWNO0e4BWdzOcc4
Tuesday, December 23
Warm-up: 2 rounds - 12 banded pull apart + 10 alt toe touch from plank + 12 alt groiner + 10 alt single leg v-up + 12 alt Cossack squat + 10/side scorpion stretch
WOD:
Every 4:00 x3 (36:00) -
50/40 calorie row or ski (scale to 40/30)
50 sit-up
50/40 calorie bike (scale to 40/30)
*Scale reps as needed to ensure some rest each round
Accessory:
Superset x3 (:90 rest between supersets) -
10-12 cable face pull @ moderate weight
10-12 DB/plate bent-over reverse fly
Wednesday, December 24
Warm-up: 15:00 AMRAP - 3 deadlift + 3 hang power clean + 3 front squat (start light and build to WOD weight) + 5 inch worm w/ push-up + 10 supine toes-to-rig + 10 alt reverse Samson + 10 alt renegade row (2 @ light weight)
WOD:
12 Days of Christmas
1 wall walk
2 front squat (185/125 or 135/95 or 95/65)
3 hang power clean (185/125 or 135/95 or 95/65)
4 deadlift (185/125 or 135/95 or 95/65)
5 pull-up
6 toes-to-bar, knees-to-elbow, or v-up
7 burpees
8 box jump (30/24 or 24/20 or lower)
9 KB swing (53/35 or 40/25 or 30/15)
10 reverse goblet lunge (53/35 or 40/25 or 30/15)
11 hand release push-up
12 alt renegade row (2 @ 50/35 o4 40/25 or 30/15)
*Athlete completes 1 wall walk, then 2 front squat + 1 wall walk, etc…
Accessory:
Mobility as needed - Merry Christmas!
Thursday, December 25
Merry Christmas!
Rest day or open gym
Friday, December 26
Warm-up: 8-6-4 bench press (light) + alt gorilla row (light) + alt thoracic reach from low squat + med ball thoracic opener + cat cow + :30 handstand hold or plank
Strength:
Every :90 x4 (12:00) -
30-ft handstand walk, :30 alt shoulder tap from handstand or pike, :45-:60 alt shoulder tap from plank
16-20 alt gorilla row (2 @ 53/35 or 40/25 or 30/15)
WOD:
For time -
20-16-12-8-4
Bench press (155/105 or 125/85 or 85/55)
200 meter run after each round
Accessory:
Accumulate 30-50 DB lat pullover
https://youtu.be/FK4rHfWKEac?si=G5WNCNvCvHtEvI5J
Saturday, December 27
Warm-up: 15:00 AMRAP - :30 jump rope + 6 back squat + :30 warm up for skill or lift of choice + 12 banded snow angel + :30 alt calf stretch + 10 banded 90/90 press
https://youtu.be/NmmIFzdtxXE?si=WjfYROoZlNmzIXWw
Strength:
Every 2:00 x4 (16:00) -
:45-:60 work on gymnastics skill or barbell lift of choice
10-12 DB incline bicep curl (2 @ light/moderate weight)
WOD:
12:00 AMRAP -
9 back squat (135/95 or 95/65 or 65/45)
30 double under or 60 singles
Accessory:
Superset for 2-3 rounds (:90 rest between supersets) -
15-20 Copenhagen plank rotations
10-15/side deficit clamshells
Monday, December 15 - Saturday, December 20
Monday, December 15
Warm-up: 2 rounds - 10 ring row + 10 alt Cossack squat + 5 muscle clean + 5 front squat (light) + 5 inch worm w/ push-up + 10/side side lying banded open book stretch
Strength:
Every 2:00 x7 (14:00) -
1 power clean + 2 hang power clean + 3 front squat
*Start light and build as able
WOD:
2:00 work / 2:00 rest x4 (16:00) -
20/16 calorie row, bike, or ski (scale to 16/12)
Max bar muscle-up, pull-up, or challenging ring row in remaining time
Accessory:
Tabata banded tricep extensions
https://youtu.be/HXia-KuaBu4?si=35Grb9YACJ_Mb1Do
Tuesday, December 16
Warm-up: 8-6-4 barbell bent-over row (light) + 1 ¼ back squat (light) + alt thoracic reach from low squat + single leg KB RDL/side (light) + :30 banded pull-apart
Strength (28:00):
In 14:00, superset x3 (:90 rest between supersets) -
6/side single leg KB RDL (53/35 or 40/25 or 30/15)
8 1 ¼ back squat (135/95 or 95/65 or 65/45)
10/side single leg DB glute bridge, foot elevated (50/35 or 40/25 or 30/15)
——————
In 14:00, superset x3 (:90 rest between supersets) -
10 barbell bent-over row (135/95 or 95/65 or 65/45)
12 chest supported DB lat kickback (2 @ moderate weight)
14/side banded rear delt pull
Accessory:
Accumulate 60-100/side weighted side bend @ challenging weight
Wednesday, December 17
Warm-up: 15:00 AMRAP - 12 alt hamstring scoop + 10 DB bench press (light) + 8 alt reverse Samson + 10 upward to downward dog + 12 alt groiner + :30 cat cow
Strength:
Every 2:00 x4 (16:00) -
100-meter Farmers carry or 2x length of gym (2 @ challenging weight)
:45-:60 sit-up, weighted and/or GHD if able
WOD:
3 rounds for time -
30 DB bench press (2 @ 50/35 o4 4/25 or 35/15)
60 alt reverse lunge (no weight)
Accessory:
3x 21 bicep curls series (55/45 or 45/35)
Thursday, December 18
Warm-up: 2 rounds - 10 kip swing + :30 jump rope + 10 alt box step-up + :30/side pigeon stretch + 10/side thread the needle w/ thoracic extension + :30 v-up
WOD:
In 24:00, complete the following for total rounds -
4:00 AMRAP x4 (2:00 rest between AMRAPs) -
15 toes-to-bar, knees-to-elbow, or v-ups
30 double under or 60 singles
15 box jump (24/20 in or lower)
*Athlete to pick up where they leave off each round
Accessory:
Superset x 3 (:90 rest between supersets) -
10-15 hamstring curl @ moderate weight
10-15/side deficit clamshell
Friday, December 19
Warm-up: 2 rounds - 10/side 1-arm ring row + 8 wall ball thruster (light) + 10 banded good morning + 8 push-up to pike + 10 med ball thoracic opener + 8 alt quad stretch
Strength:
Every 2:00 x3 (12:00) -
Max effort ring row, as horizontal as possible, feet elevated if able (7/10 RPE)
:45-:60 plank, weighted if able @ challenging weight
WOD:
20:00 EMOM for total burpees (you go, I go) -
10 wall ball (20/14 or 14/10 or 10/6) + max burpees in remaining time
*P1 works min 1 while P2 rests, then partners switch to complete 10 rounds each
Accessory:
Tabata 1-arm banded lat pulldown (4 rounds/side)
https://youtu.be/s08SWmiCbqU?si=wk85mUjV_R_AqK-a
Saturday, December 20
Christmas massacre for charity
Donations optional (suggested amount $25)
All proceeds benefit Sugartreee Ministries, a Christian outreach providing foot, water, and shelter to those in need
Warm-up: 10-8-6-4-2 deadlift, bench press, and/or back squat (building to WOD weight) + pvc pass through + bootstrapper + runners lunge w/ thoracic reach/side
WOD:
Buy in:
200 ft yoke carry or Farmers carry (BW, ¾ BW, or ½ BW) OR heavy sled push (4x length of gym)
-Directly into-
100 reps for time -
Deadlift, bench press, and/or back squat (any combo) @ BW, ¾ BW, or ½ BW
-Directly into-
Cash out:
Row, bike, or ski calories (add a zero to 100 rep time and complete that many calories. For example, if your 100 reps take 12:00, complete 120 calories)
Accessory:
Mobility as needed - happy holidays!
Monday, December 8 - Saturday, December 13
Monday, December 8
Warm-up: 15:00 AMRAP - 8 DB RDL (start light and build) + 10 upward to downward dog + 8 push-up to pike + 10 pvc pass through + 8 Pendlay row (start light and build)
Strength:
In 28:00, complete the following -
In 14:00, superset x3 (:90 rest between supersets) -
10 Pendlay row @ moderate weight (7/10 RPE)
21 bicep curl series (the 7’s) @ 55/45 or 45/35
Max effort unbroken dips from rings or dip handles (7-8/10 RPE)
—————-
In 14:00, superset x3 (:90 rest between supersets) -
10 GHD hip extension, :01 pause @ top (hold light plate if able)
12 DB/plate reverse fly (2 @ light weight)
Max effort unbroken DB Romanian deadlift (2 @ 70/50 or 50/35 or 35/25)
Accessory:
Tabata crossbody knee-to-elbow from plank
https://youtu.be/L2JyFRVsdLg?si=w2eeFWOkgRqcaqPi
Tuesday, December 9
Warm-up: 2 rounds - 12 alt shoulder tap from HS or plank + 10/side 1-arm ring row + 8 wall ball thruster (light) + 10 alt reach from low squat + 12 alt hamstring scoop
Strength:
Every :90 x4 (12:00) -
:30-:60 handstand work or challenging core work
Max effort unbroken (1x) strict pull-up (7-8/10 RPE)
WOD:
For time -
21-15-9-15-21
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Accumulate 75-100 Russian twist w/ wall ball @ same weight as above
Wednesday, December 10
Warm-up: 8-6-4 Power clean (start light and build to 60% 1RM) + alt toe touch from plank + thread the needle w/ thoracic extension/side + cat cow + :30 easy jump rope
Strength:
In 15:00, complete the following (have plates readily available for quick transitions) -
5:00 EMOM (0:00-5:00) -
3 touch-and-go power clean @ 60% 1RM or 6/10 RPE
5:00 EMOM (5:00-10:00) -
2 touch-and-go power clean @ 70% 1RM or 7/10 RPE
5:00 EMOM (10:00-15:00) -
1 power clean @ 80% 1RM or 8/10 RPE
WOD:
5 rounds for time -
5 wall walk
50 double under or 100 singles
5 hang power clean (135/95 or 95/65 or 65/45)
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, December 11
Warm-up: 15:00 AMRAP - 10 banded good morning + 10 alt single leg v-up + :30/side pigeon stretch + 10 alt back rack reverse lunge (light) + 10 alt box step-up
WOD:
25:00 EMOM -
12 deadstop KB swing (53/35 or 40/25)
12 alt back rack lunge (155/105 or 95/65 or 65/45)
12 box jump over or step-over (24/20 in)
24 sit-up
Rest
Accessory:
Superset x3 (2:00 rest between supersets) -
10-15/side deficit clamshell
:30-:45/side Copenhagen plank
Friday, December 12
Warm-up: 2 rounds - 6 hang power snatch + 6 overhead squat (light) + 12 banded snow angel + 6 inch worm w/ push-up + 12 banded pull-apart + 6 bootstrapper + 12 alt groiner
Strength:
Every 2:00 x8 (16:00) -
1 power snatch + 2 hang power snatch + 3 overhead squat
*Start light and build every 2 rounds as able
WOD:
For time until 100 calories -
Row, bike, or ski
Every 2:00, starting @ 0:00 -
10 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-50 prone T raises, :01 pause @ top
https://youtu.be/yejKRcxeH90?si=LojM6ZMkqdtApGOc
Saturday, December 13
Warm-up: 10-8-6 back squat, deadlift, or bench press + supine toes-to-rig + thoracic reach from runners lunge/side + prone scorpion stretch/side + plate thoracic opener
WOD:
In 30:00, complete the following @ steady pace (for selected lift, start @ 50% 1RM and build by 5% as able) -
10-9-8-7-6-5-4-3-2-1
Back squat OR deadlift OR bench press (athlete’s choice)
After rounds 1,3,5,7,9 -
Max effort unbroken kipping toes-to-bar, knees-to-elbow or v-up (7-8/10 RPE)
After rounds 2,4,6,8,10 -
16-20 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
https://youtu.be/Q7FtGv0v7vg?si=jRY8JgJDxMXPLRSV
Accessory:
Accumulate 50-100 landmine oblique rotations @ moderate weight