Monday, January 3 - Saturday, January 8
Monday, January 3
Warm-up: 2 rounds - :30 bike + :30 hamstring stretch/side + 5 light DB power cleans + 5 DB front squats + 10 push-ups to pike
Strength:
In 15:00, work to complete the following dumbbell sequence, building in weight if possible -
10-8-6-4-2
Dual DB squats (front rack)
WOD:
Happy New Year
For time -
2,021 meter row or ski
Every 2:00, starting at 0:00, 30 double unders or 60 singles
Accessory:
Accumulate 50 hollow rocks
Tuesday, January 4
Warm-up: 10-8-6-4-2 banded good mornings + alt scorpion stretch + pass throughs + plank-ups
Strength:
In 15:00, work to complete the following, building toward the weight you plan to lift in WOD -
3x3-5 deadlift
3x3-5 bench press
WOD:
Lift off
For quality -
27-21-15-9
Deadlifts
Bench press
*Weight increases w/each set - Deadlift 185/125; 225/155; 275/185; 315/205;
Bench press 135/95; 165/115; 185/125; 205/135; scale weight as needed
Accessory:
3x10-12 barbell hip thrusts
Wednesday, January 5
Warm-up: 10:00 AMRAP @ steady pace - 10 ring rows + :20 handstand hold or plank + 10 single leg v-ups + :30 bike + 10 banded pull-aparts
Strength:
Every :90 for 5 rounds for quality -
1st: :30 max effort strict pull-ups
2nd: :30 max effort handstand push-ups, or any push-up variation
WOD:
9:00 Abs
For time -
5-10-15-20-25
Bike calories
Sit-ups
Accessory:
Accumulate 100 banded prone hamstring curls, with a :10 hold on every 10th rep
Thursday, January 6
Warm-up: 3 rounds - 10 air squats + :30 chest opening stretch + 5 shoulder to overhead press, building + :30 elevated pigeon stretch + 10 alt step-ups
Strength:
In 15:00, complete the following sequence, building to a moderately heavy single -
Jerk or split jerk
5-3-3-1-1-1
WOD:
Balls to the Wall
Every 5:00 for 3 sets -
12-9-6
Wall balls
Burpee box jump overs
*Complete all 12-9-6 reps in 1 5:00 interval
Accessory:
Max effort side plank/side
Friday, January 7
Warm-up: 3 rounds - :30 runners lunge/side + :30 banded side steps + 6 back rack lunges + 5 bootstrappers
Strength:
In 15:00, work to complete the following, building to a challenging set -
Back rack lunges
8-6-6-4-4-4
WOD:
Quad WOD
For time -
21-15-9
Toes-to-bar
Front squat (95/65)
Directly into -
21-15-9
Pull-ups
Back squat (95/65)
*Take weight from ground
Accessory:
3x10 GHD hip extensions, weighted if possible
Saturday, January 8
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press w/empty barbell + inch worms w/push-up
Strength:
Every :90 for 8 rounds (12:00), building to a moderately heavy complex -
1 squat clean + 1 hang squat clean + 1 jerk
WOD:
Boulder Shoulders
4 rounds, each for time -
21 push-ups
15 burpees
9 wall walks
2:00 rest between rounds
Accessory:
2:00 ring support hold
Monday, December 27
Warm-up: In 10:00, warm up to back squat weight for strength; In between warm-up lifts, get 4 bootstrappers + 4 alt groiners w/thoracic rotation
Strength:
In 15:00, work to complete the following back squat sequence, 212 tempo @ challenging weight -
6-6-6-6
*212 tempo - :02 concentric, :01 pause at bottom of squat position, :02 eccentric
WOD:
“Don’t be a Karen”
10:00 EMOM -
15 wall balls
*Scaling option = 10-12 wall balls/minute
Accessory:
Accumulate 2:00 sandbag bear hug hold
Tuesday, December 28
Warm-up: 10-8-6-4-2 banded good mornings + muscle cleans w/empty barbell + strict press + air squats
Strength:
9:00 EMOM -
1st: :45 dual KB front rack hold
2nd: :45 wall sit, weighted if possible
3rd: Rest
WOD:
“The Grinch”
For time (20:00 cap) -
200 calorie bike
E2MOM, starting at 2:00, complete the following -
3 deadlifts
2 hang power cleans
1 push jerk
*Barbell weight - 95/65; scale weight as needed
Accessory:
Tabata banded quadruped hip extensions (4 sets/side)
Wednesday, December 29
Warm-up: 2 rounds - 10 alt scorpion stretch + 10 pass throughs + 10 plank-ups + 10 Superman’s + :20 jump rope or plate hops for quality
Strength:
In 12:00, work to complete 4-5 rounds of the following -
10 hollow rocks
20 v-ups
30 heel taps
40 bicycle crunches
WOD:
“Oh my Core”
Every 2:00 until failure -
40 double unders
10 sit-ups
2-4-6-8-10…
Push-ups
*Continue adding 2 push-ups each round; work out ends when you can no longer complete designated # of push-ups within the 2:00 timeframe
Accessory:
Accumulate 1:00 seal stretch
Thursday, December 30
Warm-up: 10:00 AMRAP @ steady pace - :30 plank + 5 kip swings or :30 Superman hold + 10 ring rows + 10 alt reverse Samsons + :30 row, bike, or ski
Strength:
12:00 EMOM -
1st: :30 - :45 tough pull exercise, max reps
2nd: 6-8 single leg deadlifts/side @ challenging weight
3rd: rest
WOD:
“Queen Bell”
6 rounds for time -
25 American KB swings (53/35)
12 KB goblet squats (53/35)
250 meter row or ski
Rest 1:00 between rounds
Accessory:
3x10 hamstring curls
Friday, December 31
Warm-up: 2 rounds - :30 figure 4 stretch + 10 alt single leg v-ups + :30 shoulder taps from plank + 10 elbow punches w/empty barbell + :30 alt toe touches from plank
Strength:
Every :90 for 8 rounds (12:00) -
1-3 power cleans, building toward a heavy set or single
WOD:
“Holiday Cleaning”
16:00 AMRAP -
5 power cleans (185/135 or 155/105 or 95/65)
10 burpees
15 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Saturday, January 1st
Warm-up: 2 rounds - :30 elevated pigeon stretch/side + 10 thrusters w/empty barbell + :30 alt quad stretch + 10 pass throughs
WOD:
28:00 EMOM -
1st: 12 alt DB snatch (50/35)
2nd: 12 box jumps (24/20)
3rd: Max rep thrusters (95/65)
4th: Rest
*Scale weight as needed
Accessory:
Accumulate 250 mountain climbers
Monday, December 20 - Friday, December 24
Monday, December 20
Warm-up: 2 rounds - 3 muscle cleans + 3 front squats w/empty barbell + 5 inch worms w/push-up + :20 handstand hold + :30 bike
Strength:
15:00 EMOM -
1st: 1-3 squat cleans, building in weight if possible
2nd: :60 handstand work
3rd: Rest
WOD:
12:00 AMRAP -
1 bear complex (115/75 or 85/55)
100 meter run, row, or ski
1 wall walk
1 DB man maker (2 @ 50/35 or 40/20)
Accessory:
3x8-10 DB reverse flys
Tuesday, December 21
Warm-up: 10:00 AMRAP @ steady pace - 3-5 bench press (building toward BW) + 5 push-up to pike + 5 pass throughs
Strength:
In 15:00, complete the following bench press sequence -
5-5-5-5-5 (BW)
*Rest at least :60 between sets
WOD:
For quality -
12-9-6-3
Overhead squat (135/95 or 95/65)
Strict pull-ups, weighted is possible
*50 double unders or 100 singles after each round
**Scale weight as needed; scale pull-ups to challenging ring rows
Accessory:
3x15-20 banded hollow lat pull-downs
Wednesday, December 22
Warm-up: 10-8-6-4-2 plank-ups + v-ups + banded good mornings + alt scorpion stretch
Strength:
Every :90 for 4 rounds (moderately heavy weight) -
1st: :45 max effort Russian KB swings
2nd: :45 max effort KB burpee deadlift
WOD:
For time -
42-30-18
Bike cals
Toes-to-bar
Hand release push-ups
*Scale TTB to KTE or v-ups
Accessory:
3x10 DB overhead tricep extensions
Thursday, December 23
Warm-up: Burgener snatch warm-up, followed by 10:00 snatch warm-up, building to the weight you plan to lift in the WOD; between lifts get :30 chest opening stretch
Strength:
In 12:00, work to complete the following -
40-30-20-10
Barbell bicep curls (45/35)
WOD:
Every 2:00 for 10 rounds -
12-15 box jumps
10 sit-ups
1 snatch
*Score is sum of total snatch weight
Accessory:
3x8 1-arm bent over rows
Friday, December 24
Warm-up: 1:00 alt quad stretch + 1:00 runners lunge/side + 1:00 jumping jacks + :30 figure 4 stretch/side + :30 inch worms + :30 box stretch
WOD:
“Mikko’s Triangle”
40:00 EMOM -
1st: Calorie bike
2nd: Calorie row
3rd: Calorie ski
4th: Rest
Rx+ 20/15 cal/minute; Rx 15/12 cal/minute; Int 12/9 cal/minute
Accessory:
Accumulate 2:00 mountain climbers
Saturday, December 25
NO CLASS - HAPPY HOLIDAYS!
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