Monday, December 13 - Saturday, December 18
Monday, December 13
Warm-up: 2 rounds - 10 muscle cleans + :30 figure 4 stretch + 10 thrusters w/empty barbell + :30 runners lunge/side + 10 pass throughs
Strength:
In 12:00, work to a heavy barbell complex, or stay light/moderate and work on form -
1 power clean + 1 thruster + 1 push press
*For competitive athlete, build toward 155/105 for your last set; complete 1 cluster + 1 push press if desired.
WOD:
2:00 on/1:00 -
20/15 calorie row, bike, or ski
Max wall balls
*Work out ends once you accumulate 100 wall balls; scale to 15/12 calories if needed
Accessory:
1:00 pancake stretch
Tuesday, December 14
Warm-up: In 10:00, warm up to bench press weight for Strength; between warm-up lifts, get 10 banded good mornings + 10 single leg glute bridge/side
Strength:
Every :90 for 12:00 -
1st: 3-5 bench press, challenging weight
2nd: :30-:45 banded DB or KB deadlift, challenging weight (deficit off 25# plate if possible) https://youtu.be/20-utFXBwG0
WOD:
For time -
10-12-14-12-10
Dual DB step-overs (24/20; 50/35 or 40/20)
Pull-ups
Accessory:
5 rounds, unbroken if possible - 10 v-ups + 10 sit-ups
Wednesday, December 15
Warm-up: :60 easy row + :60 easy bike + :60 easy ski, followed by Burgener snatch warm-up (coach led)
Strength:
12:00 EMOM -
1st: 1-3 power or squat snatch, building in weight if possible
2nd: :60 max jump rope for quality (doubles or singles)
3rd: Rest
WOD:
Every 4:00 for 4 rounds -
:60 wall sit
:30 max air squats
:60 wall sit
10 jumping squats
*Move steadily on air squats to flush out legs; the goal is to complete the entire round without breaks
Accessory:
3x10-12 hip extensions, weighted if possible, or 3x12-15 quadruped hip extensions/side
Thursday, December 16
Warm-up: 5-4-3-2-1 - v-ups + push-up to pike + power cleans (building toward WOD weight) + inch worms
Strength:
In 14:00, work to complete the following for quality -
20-16-12-8-4
Handstand push-ups, or any challenging push-up variation; rest :60 between sets
*For competitive athlete, complete deficit HSPU
WOD:
For time -
50 Russian kettlebell swings (70/53)
20 toes-to-bar
10 power cleans (135/95)
20 toes-to-bar
10 power cleans (155/105)
20 toes-to-bar
10 power cleans (185/135)
20 toes-to-bar
50 Russian kettlebell swings (70/53)
*Scale weight as needed. For example, a scaling option may look like 95/65 (set 1), 115/85 (set 2), 135/95 (set 3)
Accessory:
Accumulate 100 heel taps total (50/side)
Friday, December 17
Warm-up: 10:00 AMRAP - 10 ring rows + 5 box jumps or plate hops (focus on soft landing) + 10 banded forward raises + 5 cal bike + 10 banded pull-aparts
WOD:
In teams of 2, you go, I go
From 0 - 10:00 -
100/80 calorie bike
30 burpee box jump overs (24/20)
From 10:00 - 20:00 -
100/80 calorie ski
30 Devil press (45/30 or 35/20)
From 20:00 - 30:00 -
100/80 calorie row
30 burpee box jumps (24/20)
Accessory:
2x max effort ring dips or box dips; rest at least :60 between sets
Saturday, December 18
Warm-up: 3 rounds - :30 hollow hold + 5 hang snatches (building toward WOD weight) + :30 chest opening stretch + 10 plank ups
Strength:
In 14:00, work to complete 3-4 sets of the following -
6-8 man makers, challenging weight
:30 banded hollow lat pull-down https://youtu.be/xMZpXjQ0OJ4
WOD:
5 rounds for time -
5 bar muscle-ups or chest-to-bar pull-ups
10 hang power snatches (135/95 or 95/65)
30 double unders or 60 singles
Accessory:
Accumulate 2:00 side plank/side
Monday, December 6 - Saturday, December 11
Monday, December 6
Warm-up: 2 rounds - 20 shoulder taps from plank + :60 row, bike, or ski + 6 alt pistol squats to bench + 10 inch worms + 10 single leg v-ups
WOD:
30:00 EMOM -
1st: 12/9 calorie row, bike, or ski
2nd: 10 toes-to-bar
3rd: 12 wall balls
4th: 10 handstand push-ups, or any push-up variation
5th: 12 alt pistol squats
*Scale toes-to-bar to knees-to-elbow or v-ups
Accessory:
3x10-12 single leg glute bridge/side
Tuesday, December 7
Warm-up: 1:00 runners lunge/side + 5-4-3-2-1 clean and press w/empty barbell + push-up to pike + pass throughs + air squats
Strength:
In 15:00, build to a heavy complex, or stay light/moderate and work on form -
1 squat clean + 3 push jerk + 1 split jerk
WOD:
Every :90 until failure -
8 ground to overhead (95/65)
1-2-3-4-5-6-7-8-9-10
Bar-facing burpees
*Add 1 bar-facing burpee each round; ground to overhead can include snatch or clean and jerk (athlete’s choice)
Accessory:
Accumulate 1:00 passive bar hang, focus on elongating body and letting hips pull toward ground
Wednesday, December 8
Warm-up: In 10:00, build towards 65% 1RM back squat; between warm-up lifts, get 4 bootstrappers + 4 reverse Samson’s
Strength:
In 14:00, work to complete the following back squat sequence -
5 @ 65% / 5 @ 70% / 5 @ 75% / 3 @ 80% / 3 @ 85%
WOD:
For time -
50-40-30-20-10
Double unders
10-8-6-4-2
DB hang power cleans (50/35 or 40/20)
20-16-12-8-4
DB front rack lunges (50/35 or 40/20)
Accessory:
200 m Farmer’s carry, challenging weight
Thursday, December 9
Warm-up: 2 rounds - :30 figure 4 stretch/side + 10 banded good mornings + :30 jumping jacks + 10 ring rows + :30 plank march
Strength:
12:00 EMOM -
1st: 3-5 deadlifts, building toward WOD weight
2nd: :45 weighted glute bridge hold
3rd: Rest
WOD:
For time -
10 muscle-ups or C2B pull-ups
20 box jumps-overs (24/20”)
30 deadlift (225/155)
40 calorie bike
50 sit-ups
*Scale deadlift weight as needed; scale jump-overs to step-overs
Accessory:
Accumulate 1:00 crab stretch
Friday, December 10
Warm-up: In 10:00, build to the bench press weight you plan to lift for the WOD; between lifts, get 10 banded pull-aparts + 10 pass throughs
Strength:
In 15:00, work on skill or lift of choice. This is a good time to test a 1RM, work on a gymnastics skill, or work on mechanics and form.
WOD:
For quality -
1,000 meter row or ski
30 bench press (BW)
1,000 meter row or ski
30 ring dips
*Focus on quality and form; scale weight as needed/scale ring dips to dips off bench
Accessory:
3x10 cable tricep pulls
Saturday, December 11
Warm-up: 3 rounds - 5 front squats (building toward 60% 1RM) + :30 alt quad stretch + 12 banded lat pull-downs + 5 bootstrappers
Strength:
In 14:00, work to complete the following front squat sequence -
10-8-6-4-2
60% - 65% - 75% - 85% - 90%
WOD:
“Nicole”
20:00 AMRAP -
400 meter run
Max pull-up reps
*Once you drop off the pull-up bar, head back into a 400 m run; score is total number of pull-ups
Accessory:
Accumulate 2:00 weighted wall sit
Monday, November 29 - Saturday, December 4
Monday, November 29
Warm-up: 3 rounds - Burgener snatch warm-up - https://youtu.be/mWffzvDGeg4
Between rounds, get 5 swimmers + 10 pass throughs
Strength:
Every :60 for 10:00 -
1-3 power or squat snatch, building in weight if possible
WOD:
20:00 EMOM -
1st: 12 burpees
2nd: 10 power snatch (95/65)
3rd: 12 toes to bar
4th: 10 overhead squats (95/65)
*Scale reps as needed to assure some rest each round
Accessory (optional):
Max effort weighted plank (25/15)
Tuesday, November 30
Warm-up: 2 rounds - :30 runners lunge/side + 10 bootstrappers + :30 quad stretch/side + 5 inch worms w/push-up + :20 handstand hold or plank
Strength:
In 16:00, work to complete the following for quality-
5-10-15-20-15-10-5
Meters unbroken handstand walk
-or-
1-2-3-4-5-4-3-2-1
Wall walks
*Scale to walk-outs from box or inch worms; rest between sets
WOD:
10:00 AMRAP -
2-4-6-8-10-12….
Back-rack lunges (135/95 or 95/65; take from ground)
*100 meter run after each set of lunges
Accessory (optional):
3 x 10-12 barbell hip thrusts
Wednesday, December 1
Warm-up: :30 elevated pigeon stretch/side + :30 chest opening stretch + 5-4-3-2-1 - banded pull-aparts + push-up to pike + banded good good mornings
Strength:
In 15:00, warm up to bench press and deadlift WOD weight; between lifts, get 3-5 box jumps, focusing on soft landing
WOD:
Every :90 for 8 rounds -
3 bench press (BW/.7xBW)
3 deadlifts (1.5xBW/BW)
Max box jumps (24/20”)
*Score is number of box jumps completed; scale weight and box height accordingly; scale box jumps to step-ups
Accessory (optional):
Accumulate 1:00 banded hamstring stretch/side + 1:00 alt thread the needle stretch
Thursday, December 2
Warm-up: 2 rounds - :30 hollow hold + :30 Superman hold + 10 ring rows + 10 banded bent over rows + 3-5 kip swings
Strength:
Every :90 for 8 rounds -
2-8 reps of tough pull movement (e.g., muscle ups, strict pull-ups, chest to bar pull-ups, lat pull-downs, sled pull)
WOD:
For time -
10 pull-ups
-1:00 rest-
10 pull-ups
20 cal row or ski
-1:00 rest-
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
-1:00 rest-
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
40 sit-ups
-1:00 rest
10 pull-ups
20 cal row or ski
30 double unders, or 60 singles
40 sit-ups
50 handstand push-ups, or any push-up variation
Accessory (optional):
:30 standing lat stretch/side
Friday, December 3
Warm-up: :45 banded side steps + :45 box stretch + 10-8-6-4-2 alt box step-ups + air squats + banded forward raises
Strength:
Every :90 for 3 rounds -
1st: :30 alt dual DB step-ups, challenging weight
2nd: 6-8 dual DB hang squat cleans, challenging weight
WOD:
For time -
150 thrusters (65/45 or 55/35)
Every time you break up thrusters, 12/9 cal bike
*Rx plus weight option - 95/65
Accessory (optional):
3 x :30 banded quadruped hip extensions/side
Saturday, December 4
Warm-up: 5-4-3-2-1 pass throughs + hand release push-ups + muscle snatches + muscle clean and press w/empty barbell
Strength:
In 15:00, work to complete the following upper body DB sequence -
30-20-10
Seated alt bicep curls
Seated overhead tricep extensions
Seated lateral raises
WOD:
E3MOM for 15:00 -
6 hang power snatches (95/65)
8 lateral burpees over bar
6 hang power cleans (95/65)
*Scale weight as needed
Accessory (optional):
Tabata Russian twists
Monday, November 22 - Saturday, November 27
Monday, November 22
Warm-up: 10:00 AMRAP@steady pace - :30 runner lunge/side + :30 box stretch + 10 v-ups + 5 strict press w/empty barbell + :30 row, bike, or ski
Strength:
10:00 EMOM for quality -
1 push press + 1 push jerk + 1 split jerk
*Build slowly if possible, ending at a moderate weight, no heavier than 75% 1RM jerk
WOD:
For time -
30 toes-to-bar
400 meter row or ski
20 toes-to bar
400 meter row or ski
10 toes-to-bar
400 meter row or ski
-2:00 rest-
60 toes-to-bar
1200 meter row
*Scale TTB to KTE or v-ups
Accessory:
3x10-12 prone T’s
Tuesday, November 23
Warm-up: 2:00 easy row, bike, or ski followed by 2 rounds with empty barbell - 10 muscle cleans + 10 alt elbow punches + 10 front squats + 10 RDLs
Strength:
In 15:00, build to a heavy power clean single. This is a good time to test your 1RM if desired. If you prefer to stay light/moderate to work on form, complete 3-5 power cleans every :90.
WOD:
3 rounds for time -
50-50-50
Double unders (or 100 singles)
25-25-25
American KB swings (53/35)
12-9-6
Power cleans
*Ascending weight for cleans - 12@135/95; 9@185/105; 6@225/125; scale weight as needed
Accessory:
3x12-14 plank pull throughs (use 1 moderately heavy DB)
Wednesday, November 24
Warm-up: 5-4-3-2-1 ring rows + push-up to pike + pass throughs + single leg glute bridge/side
WOD:
Every 3:00 for 10 rounds -
15/12 calorie bike
Odd sets: 8-10 strict pull-ups
Even sets: 10-12 DB bench press (50/35 or less)
*Scale pull-ups to challenging ring rows; scale reps as needed to assure some rest each round
Accessory:
3x6-8 1-arm bent-over rows/side, :03 concentric tempo (challenging weight)
Thursday, November 25
There will be 1 group training session at 8 am today. Happy Thanksgiving!! 🦃🍁🍽
Warm-up: 10-8-5-4-2 - bootstrappers + wall ball cleans + banded pull-aparts; :30 banded side steps between rounds
WOD:
In teams of 2, 1 person working at a time -
100 wall balls
100 cal row or ski
100 burpees
100 cal row or ski
100 thrusters (95/65)
100 cal row or ski
100 burpees
100 cal row or ski
100 wall balls
*Scaling option - complete 50 reps of everything w/a partner
Accessory:
Be grateful and take naps
Friday, November 26
Warm-up: 3 rounds - 10 single leg hip thrusts/side + 10 banded good mornings + :30 hamstring stretch + :20 HS hold or plank + :30 elevated pigeon stretch
Strength:
15:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: :30-:45 handstand work
3rd: Rest
*Handstand work may include wall walks, HS walks, HS holds, any plank variation
WOD:
8:00 AMRAP -
10 deadlifts (225/155)
3 handstand push-ups, or any push-up variation
*Scale weight as needed
Accessory:
Every :90 x 5 rounds - 10 sit-ups + :10 hollow hold + 10 hollow rocks + :10 hollow hold
Saturday, November 27
Warm-up: 10:00 AMRAP @ steady pace - 10 banded bent over rows + 10 plank-ups + :30 wall sit + :30 quad stretch/side + :30 easy row, bike, or ski
WOD:
“Chelsea”
30:00 EMOM -
5 pull-ups
10 push-ups
15 air squats
*All 3 movements are completed within the minute; score is the total number of rounds completed within 30:00, with the highest score being 30. If you fall behind, turn this into an AMRAP, but only the rounds completed within the minute count toward your score.
Accessory:
Accumulate 1:00 shoulder stretch/side
Monday, November 15 - Saturday, November 20
Monday, November 15
Warm-up: 5-4-3-2-1 muscles clean + strict press w/empty bar + push-up to pike; :30 hollow hold between sets
Strength:
In 15:00, build to a heavy complex, or stay light/moderate and work on form -
1 power clean + 1 hang squat clean + 2 split jerk
WOD:
For time -
10-9-8-7-6-5-4-3-2-1
Toes-to-bar
Devil press
*DB weight - 2@50/35 for competitive athlete, 2@40/20 for fitness athlete
**scale TTB to KTE or v-ups
Accessory (optional):
Accumulate 30 supine snow angels
Tuesday, November 16
Warm-up: :30 wall twist stretch/side + 5-4-3-2-1 back squats (building toward WOD weight) + pass throughs + bootstrappers + inch worms w/push up
Strength:
12:00 EMOM for quality -
1st: 1:00 plank, weighted if possible
2nd: 25 push-ups
3rd: Rest
WOD:
For time -
18-15-12-9-6-3
Back squats (135/95)
5-10-15-20-25-30
Calorie row, bike, or ski
Accessory (optional):
Accumulate 200 flutter kicks (each kick counts as 1 rep)
Wednesday, November 17
Warm-up: 2 rounds - :30 quad stretch/side + :30 seated hamstring stretch + :30 pigeon stretch/side + 10 penguin jumps + :60 easy row, bike, or ski
WOD:
Every 10:00 for 3 rounds -
800 meter run
100 double unders or 200 singles
20 sit-ups
*Scale reps as needed to assure some rest each round
Accessory (optional):
3x10 pvc prone lifts (make body long, tuck pelvis under so back is not arching, feet remain on ground)
Thursday, November 18
Warm-up: 5-4-3-2-1 snatch balances + jumping squats + kip swings + pass throughs + ring rows; :30 isometric glute bridge b/t sets
Strength:
Every 2:00 for 5 sets -
5 hang power snatches, building in weight if possible
*Set 5, get max reps at final weight (no heavier than 85% 1RM)
WOD:
3 rounds for time -
6 bar muscle-ups or chest to bar pull-ups
12 push press (95/65)
18 American KB swings (53/35)
24 burpees
30 box jumps
*Scale BMU/C2B to kipping pull-ups or difficult ring rows; scale box jumps to step-ups
Accessory (optional):
Accumulate 3:00 dual KB front rack hold, challenging weight - engage your core
Friday, November 19
Warm-up: In 10:00, build toward 60% front squat 1RM; between lifts, get 10 reverse Samson’s + :30 handstand hold
Strength:
In 12:00, work to complete the following sequence -
Front squats - 4 sets x 5 reps
60-65-70-75% 1RM
WOD:
Every 4:00 for 5 rounds -
20 wall balls
15/12 cal row, bike, or ski
8 handstand push-ups
Accessory (optional):
1:00 figure 4 stretch/side
Saturday, November 20
Warm-up: On a 20:00 running clock, complete the following - :60 chest opening stretch + :60 banded side steps + 15 banded good mornings; spend the remaining time warming up to the weight you plan to lift below, using 3 separate barbells
WOD:
“Linda”
10-9-8-7-6-5-4-3-2-1, reps for time -
Deadlift (1 ½ bodyweight)
Bench press (bodyweight)
Clean (¾ bodyweight)
*Scale weight as needed
**Good times for Linda - beginner 28-32 mins; intermediate 19-25 mins; advanced 14-17 mins; elite < 13 mins
Accessory (optional):
1:00 banded hamstring stretch + 1:00 box stretch