Monday, 12/28-Saturday, 1/2
Monday, 12/28
Warm-up: 5-4-3-2-1 - push-ups + muscles snatches + overhead squats w/pvc or empty barbell; followed by shoulder mobility
Strength:
In 14:00, work to complete 4 rounds of the following snatch cycle, without dropping the bar:
Hang power snatch + power snatch + hang squat snatch + squat snatch
*Add weight if previous lift was proficient
WOD:
5 rounds for time:
20/15 calorie row
10 power snatches (105/75 or 85/55) or 20 alt DB snatch (35/50)
Accessory (optional):
3x8/side - DB external rotations
Tuesday, 12/29
Warm-up: 3 rounds - 8 banded YTMs + 12 banded rotational punches/side + :20 handstand hold + 10 bootstrappers
Strength:
In 14:00, work to complete 4 rounds of the following complex:
1 power clean + 1 hang power clean + 1 squat clean + 1 front squat
*Build in weight if possible
WOD:
4 rounds for time -
12 handstand push-ups
18 Russian KB swings (50/35 or 35/25)
24 goblet squats (50/35 or 35/25)
Accessory (optional):
2x10 bottoms-up KB presses/side
Wednesday, 12/30
Warm-up: 3 rounds - 10 banded good mornings + 10 groiners + 5 banded deadlifts w/empty bar + 5 hang cleans (:03 pause above knee)
Strength:
Every :90 for 4 rounds:
1st: 8-10 banded touch-and-go deadlifts (moderate weight)
2nd: Max toes-to-bar in :45
WOD:
On an 18:00 running clock:
800 meter row, run, or ski, or 50 cal bike
20 power cleans (115/75 or 75/55)
400 meter row, run, or ski, or 25 cal bike
20 power cleans (135/95 or 95/65)
200 meter row, run, or ski, or 12 cal bike
Max cleans in remaining time (155/105 or 115/75)
*option to complete last round of cleans at 185/135
Accessory (optional):
3x10 supine hamstring curls on med ball
Thursday, 12/31
Warm-up: 3 rounds - 5 push-ups to pike + 10 toe touches from plank + 30 mountain climbers + 10 kip swings + 5 thrusters w/empty barbell
Strength:
12:00 EMOM:
1st: :40 work on gymnastics skill of choice (e.g., toes-to-bar, handstand walks, wall walks, handstand push-ups, pull-ups, etc.)
2nd: :40 double under practice or single unders
WOD:
“Fran”
For time, 21-15-9
Thrusters (95/65)
Pull-ups
*Beginner 7-9 mins; Intermediate 6-7 mins; Advanced 4-6 mins; Elite < 3
Accessory (optional):
Accumulate 2:00 wall sit (weighted if possible)
Friday, 1/1
Happy New Year! 🎆🎊🎈
Saturday, January 2
Warm-up: 3 rounds - 5 bench press (adding weight each round) + 8 plank-ups + 5 inch worms w/push-up + :45 step-ups
Strength:
In 15:00, build to a tough bench press double
WOD:
3 rounds for total reps (18:00):
:60 wall walks
:60 alt DB snatches (50/35)
:60 box jump overs
:60 KB swings (53/35)
:60 double unders
:60 rest
Accessory (optional):
Accumulate 50 banded tricep extensions + 30 banded pull-aparts
Monday, 12/21 - Saturday, 12/26
Monday, 12/21
Warm-up: 3 rounds - 5 snatch pulls + 3 muscle snatches + 3 OHS + 10 banded pull-aparts + 10 banded pass throughs
Strength:
In 14:00, complete 5 rounds of the following complex:
3-position snatch (high hang snatch from hips + low hang snatch just above the knee + snatch from the ground)
*Keep weight light to moderate, adding a little each round if possible
WOD:
3 Rounds for time:
10 Overhead squats (135/95 or 95/65)
500 Meter row
10 Overhead squats
:60 rest between rounds
Accessory (optional):
Accumulate 30 DB external rotations/side
Tuesday, 12/22
Warm-up: 3 rounds - 5 cleans pulls + 3 muscle cleans + 6 alt thoracic rotations from squat position + :30 pigeon stretch/side + 10 scap pull-ups + 10 kip swings
Strength:
In 14:00 complete the following clean sequence:
3-position clean - 2 @65% 1RM; 2 @75%; 2 @80%; 2 @85%
*10 Hollow rocks between lifts
WOD:
30-20-10
CTB pull-ups
Deadlifts
Sit-ups
*Round of 30 @135/95; round of 20 @185/135; rounds of 10 @225/155
Accessory:
Accumulate 30-50 Pendlay rows
Wednesday, 12/23
Warm-up: 3 rounds - 3 1 ¼ back squats + 10 m death march + 10 m Samson stretch + :30 plank + :30 banded side steps
Strength:
Every :90 for 4 rounds:
1st: 6 1 ¼ back squats (moderate weight)
2nd: :45 plank marches
WOD:
For time:
50/40 Calorie bike
50 Suitcase lunges (50/35)
50 Hand-release push-ups
50 Wall balls (20/14)
*Use 2 DB’s for lunges
Accessory:
Accumulate 2:00 arch hold
Thursday, 12/24
Warm-up: 3 rounds - 5 presses from split jerk position + 10 v-ups + :30 high knees + 10 groiners + 10 alt toe touches from plank
Strength:
In 14:00, work to a tough clean and jerk single
*Get 10 smooth double unders between lifts
WOD:
Every 3:00 for 15:00:
10 Toes-to-bar
20 Alt hang DB clean and jerk (50/35)
Max double unders
Accessory:
Accumulate 80 m KB 1-arm waiters carry/side
Friday, 12/25
No class - Happy Holidays!
Saturday, 12/26
Warm-up: Complete 2 reps of every movement in WOD w/empty barbell, followed by 2 rounds of :30 t-spine stretch + 10 bootstrappers
WOD:
“12 Days of Christmas”
For time, adding 1 movement per round:
1 Sumo deadlift high pull (75/55)
2 Thrusters
3 Push press
4 Power cleans
5 Power snatches
6 Kettlebell swings (53/35)
7 Pull-ups
8 Toes-to-bar or knees-to-elbow
9 Box jumps
10 Double unders
11 Burpees
12 Overhead walking lunges
*75/55 for all barbell movements
**Complete all exercises in ascending order, working back down to 1 each round. For example, complete 1, then 2 + 1, then 3 + 2 +1, then 4 + 3 + 2 + 1, etc…….
Accessory:
Accumulate a total of 100 single leg v-ups
Monday, 12/14 - Saturday, 12/19
Monday, 12/14
Warm-up: 2 rounds w/empty barbell - 1 bear complex + 10 bent over rows + 10 RDLs; followed by 2 rounds of 10 groiners + :30 pigeon stretch/side
Strength:
In 14:00, work to a tough set of three:
Bear complex - 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 press from behind the neck
*sets of 3 should be unbroken
WOD:
15:00 AMRAP:
5 Wall balls (20/14)
10 Toes-to-bar
15 Kettlebell swings (53/35)
*Increase wall balls by 5 reps each rounds
Accessory (optional):
Accumulate 60 weighted side bends/side
Tuesday, 12/15
Warm-up: 3 rounds - 10 ring rows + 10 alternating reverse Samson’s + 10 plate hops + 5 inchworms w/push-up
Strength:
In 14:00, work to complete 4 rounds of the following:
5 strict pull-ups, :03 chin over bar hold
5 touch-and-go deadlifts (building toward the weight you plan to lift in the WOD)
WOD:
“Christine:
3 rounds for time:
500 Meter row
12 Deadlifts (body weight)
21 Box jumps
*Beginner 15-20 mins; Intermediate 12-14; Advanced 9-11; Elite<8
Accessory (optional):
Accumulate 60 banded lat pull-downs, or 40 cable lat pull-downs
Wednesday, 12/16
Warm-up: 3 rounds - :20 handstand hold or plank + :30 quad stretch/side + 20 m bear crawl + 10 pass throughs
Strength:
Every :90 for 4 rounds:
1st: 12 alt pistol squats
2nd: :45 max effort v-ups or single leg v-ups
WOD:
4 Rounds for time:
14 DB alt snatch (50/35)
12 kipping pull-ups
10 DB alt Devil’s press (50/35)
8 Handstand push-ups, pike push ups, or hand release push ups
*:60 rest between rounds
**Single DB for snatch and devil’s press
Accessory (optional):
Accumulate 50 banded pull aparts
Thursday, 12/17
Warm-up: 2 rounds - 4 muscle cleans + 4 alternating front rack lunges + 4 front squats; directly into 2 rounds - 10 bootstrappers + :30 plank
Strength:
12:00 EMOM:
1st: 3 hang power clean, :03 pause at knee (moderate weight)
2nd: :30 barbell roll-outs
3rd: 12 lateral hops over barbell
WOD:
6:00 AMRAP:
10 Front squats (95/65)
10 Calorie bike
1:00 rest
6:00 AMRAP:
10 Front rack lunges (95/65)
10 Double unders, or 20 singles
Accessory (optional):
Accumulate 50-75 banded glute bridges
Friday, 12/18
Warm-up: 2 rounds - 3 rounds - 5 bench press + 5 hand release push-ups + 5 burpee broad jumps + :30 t-spine stretch
Strength:
In 15:00, work to complete the following sequence, adding weight each round if possible:
Bench press
3-3-2-2-2-1-1-1
*10 plank ups between rounds
WOD:
14:00 AMRAP:
3 Power cleans (205/135 or 135/95)
6 Renegade rows (50/35)
9 Burpees over bar
Accessory:
Accumulate 75 banded tricep pulls, or 50 cable pulls
Saturday, 12/19
Warm-up: 3 rounds - 5 OHS w/pvc + 10 kip swings + 10 scap pull-ups + :30 crab stretch or reverse plank
WOD:
30:00 EMOM:
1st: 8 Overhead squats (95/65)
2nd: 10 Pull-ups
3rd: 8 Power snatches
4th: 10 Calorie row or ski
5th: 20 sit-ups
*Scale reps as needed to assure at least :10 rest
Accessory (optional):
Accumulate 50 barbell bicep curls (45/35)
Monday, December 7 - Saturday, December 12
Monday, 12/7
Warm-up: 3 rounds - 10 plate ground to overhead + 16 Russian twists w/plate + :30 crab stretch or reverse plank + 10 kip swings
Strength:
In 12:00, work to complete the following sequence, building in weight each round if possible:
Strict press
10-9-8-7-6-5-4-3-2-1
WOD:
For Time:
20 Power snatch (95/65)
30 Calorie row
40 Pull-ups
30 Calorie row
20 Power snatch
Accessory (optional):
3 rounds - 6 1-arm KB bent over rows/side + 6 single leg KB deadlifts/side
Tuesday, 12/8
Warm-up: 3 rounds - 10 reverse Samson stretches + 10 groiners + :20 handstand hold or plank + 12 banded pull aparts
Strength:
12:00 EMOM:
1st: 6-8 back rack alternating lunges, moderate weight
2nd: :30 hollow hold
WOD:
For 4 rounds:
In 3:00 -
12 Handstand push-ups, pike push-ups, or hand-release push-ups
40 Double unders, or 80 singles
Max front squats (135/95)
Rest :60 between rounds
Accessory (optional):
Accumulate 2:00 side plank rotations/side
Wednesday, 12/9
Warm up: 3 rounds - 10 alt toe touches from plank + 10 hollow rocks + 10 scap pull-ups + 10 kipping knees to elbow + 5 tall cleans, quick front rack position
Strength:
In 12:00, work on a gymnastics skill of choice (e.g., muscle ups, kipping HSPU, kipping pull-ups, toes-to-bar, handstand walking, double unders, pistol squats, etc)
WOD:
For time:
1,000 Meter row
Then, 5 rounds of:
20 Toes-to-bar or knees-to-elbow
10 Hang power cleans (135/85 or 95/65)
Accessory (optional):
Accumulate 30 rotational ball slams
Thursday, 12/10
Warm-up: 3 rounds - 12 banded good mornings + 20 m skip for height + 20 m high knees + 20 m butt kicks
Strength:
In 15:00 -
Deadlift - build to a single, heavier than what you plan to lift for the WOD
WOD:
“Sugar Daddy”
21-15-9
Deadlifts (225/155)
400 Meter run
Accessory:
Accumulate 200 flutter kicks (each kick counts as 1)
Friday, 12/11
Warm-up: 3 rounds - 10 bootstrappers + :30 plank + :30 front rack hold (empty bar) + 5 front squats (empty bar)
Strength:
Every :90 for 4 rounds:
1st: 1 squat clean + 1 hang squat clean + 2 front squats (build to heavy complex)
2nd: :45 double under practice, or smooth single unders
WOD:
For time:
21-18-15-12-9-6-3
Thrusters (95/65)
35-30-25-20-15-10-5
Sit-ups
Accessory:
Accumulate 30 supine hamstring curls on med ball
Saturday, 12/12
Warm-up: 3 rounds - 10 push ups + 5 bench press (start building for strength) + 15 banded tricep pulls + 10 pass throughs
Strength:
In 14:00 -
Bench press - complete 5x5 @ moderate weight, or 75% 1RM (get sufficient rest between sets)
WOD:
18:00 AMRAP:
15/12 Calorie bike
12 DB power cleans
9 Burpee box jump overs
Accessory:
Accumulate 30 ring dips, dips off GHD, or 50 dips off box or bench
Monday, 11/30 - Saturday, 12/5
Monday, 11/30
Warm up: 3 rounds - 10 bootstrappers + 4 back squats + 5 burpee broad jumps + 10 scap pull-ups + 10 kip swings
Strength:
In 14:00, complete the following:
6x4 Back squats, with :03 pause at the bottom (moderate weight, or 65-70% 1RM)
WOD:
For Time:
50 Wall balls
40 Toes-to bar
30 Cal row
20 Burpees over rower
10 Bar muscle ups or chest-to-bar pull-ups, or 20 pull-ups or ring rows
Accessory (optional):
Max effort plank, unbroken (try to beat time from last week)
Tuesday, 12/1
Warm up: 3 rounds - 15 banded lat pull-downs + 5 cleans pulls + 5 cleans high pulls + 5 muscle cleans + 10 sit-ups
Strength:
In 14:00, build to a heavy power clean and jerk single, or stay light and work on form
*Complete 10 v-ups between lifts
**If staying light, turn this into an EMOM of 1) 3-5 clean and press 2) 10 v-ups
WOD:
10:00 AMRAP:
2 Hang power cleans (135/95 or 95/65)
2 HSPU
4 Hang power cleans
4 HSPU
*Continue pattern until time
Accessory (optional):
Accumulate 50 anti-rotational banded presses/side
Wednesday, 12/2
Warm up: 3 rounds - :30 banded side steps + 5 inch worms w/push-up + 30 single unders + 10 alt reverse Samson’s
Strength:
12:00 EMOM:
1st: 8 alt renegade rows
2nd: :30 weighted flutter kicks
WOD:
4 rounds for time:
21 Double unders, or 42 singles
15 Deadlifts (225/155)
9 Bike calories
Accessory (optional):
Accumulate 50 rotational banded punches/side
Thursday, 12/3
Warm up: 3 rounds - 10 pvc pass throughs + 10 jumping squats + 10 pvc around the worlds + 5 muscle snatches + 4 OH alt lunges
Strength:
In 14:00, work to complete 4-5 rounds of the following:
5 Front squats (moderate weight or 65% 1RM)
5 Strict toes-to-bar or leg raises
WOD:
From 0-5 min-
800 Meter row or ski
Max power snatches
2:00 rest
From 7-11 min-
600 Meter row or ski
Max overhead squats
2:00 rest
From 13-16 min-
400 Meter row or ski
Max front rack reverse lunges
*All barbell movements 95/65
Accessory:
Accumulate 30 DB external rotations/side
Friday, 12/4
Warm up: 5 rounds - 5 bench press (build toward 60% 1RM) + :30 chest opening stretch + :30 t-spine stretch + 5 hand release push-ups
Strength:
Every :90 for 5 rounds:
1st: 3-5 bench press, building each round if possible
2nd: :45 banded glute bridges
WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Strict pull-ups
20-18-16-14-12-10-8-6-4-2
Push-ups
30-27-24-21-18-15-12-9-6-3
Kettlebell swings
Accessory (optional):
2:00 pigeon stretch/side
Saturday, 12/5
Warm up: 3 rounds - 10 kipping knees to elbow + 5 thrusters w/light DBs + 5 burpee broad jumps + 20 alt step-ups
Strength:
10:00 EMOM:
1st: :30 weighted plank
2nd: 40 m uneven Farmers carry
WOD:
For total time:
30 Thrusters (95/65 or 75/45)
20 Toes-to-bar
10 Box jump overs
2:00 Rest
30 Toes-to-bar
20 Box jump overs
10 Thrusters
2:00 Rest
30 Box jump overs
20 Thrusters
10 Toes-to-bar
Accessory (optional):
Accumulate a 2:00 weighted wall sit