Monday, December 5 - Saturday, December 10
Monday, December 5
Warm-up: 2 rounds - 10 alt lunges + :30 runners lunge/side + 8 ring rows + :30 alt step-ups + 6 thrusters (empty barbell) + :30 pigeon stretch/side
Strength:
In 16:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side B-stance RDL w/ rotation https://youtu.be/07Uz51yTBbI
8-10 alt weighted step-ups (2 DB’s @ challenging weight)
14-16 med ball overhead lunge, moderate weight https://youtu.be/vYdQCen6TjE
WOD:
“Jackie”
For time -
1,000 meter row
50 thrusters (45/35)
30 pull-ups or ring rows
*Expected time for “Jackie” = 7-12 mins
Accessory:
Accumulate 3:00 plank
Tuesday, December 6
Warm-up: 10-8-6-4-2 muscle clean + strict press (empty barbell) + single leg v-up + reverse Samson + banded good mornings
Strength:
Every :90 for 8 rounds (12:00) -
1 power clean + 1 low hang power clean + 1 high hang power clean + 1 jerk
WOD: (20:00)
For quality reps @ moderate pace -
3-6-9-12-15-12-9-6-3
Power clean (185/125 or 135/95 or 95/65)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 2:00 side plank/side
Wednesday, December 7
Warm-up: 5-4-3-2-1 bench press (slowly build to WOD weight); :30 jumps rope + 10 pass throughs after each warm-up set
Strength:
In 15:00, complete the following for 3 rounds (:90 rest between rounds) -
8-10 DB lat pull-overs https://youtu.be/FK4rHfWKEac
:30-:45 KB swings, heavy
8-10 1-arm supported bent-over row https://youtu.be/bWiUBKaxxpE
WOD:
For time -
Accumulate 75-100 bench press (135/95 or 95/65 or 65/35)
E2MOM starting @ 2:00 - 30 double unders or 60 singles
*Tip: pick a weight where you can get 8-10 reps unbroken; re-rack the bar and rest at any time - all reps do not need to be unbroken
Accessory:
3x 15-20 banded lat pull-downs (:60 rest between sets)
Thursday, December 8
Warm-up: 3 rounds - 10 alt Cossack squat (no weight) + 8 back squats (empty barbell and slowly build) + 6 inch worms + 4 scorpion stretch/side
Strength:
12:00 EMOM -
1st: 3-5 back squats, building to WOD weight
2nd: 12-15 sit-ups, weighted if possible
3rd: Rest
WOD: (15:00)
E3MOM x5 for max squats (:90 work/:90 rest) -
10/8 cal bike
Max back squats (225/155 or 135/95 or 95/65) or DB squats (2 @ 50/35 or 40/20)
Accessory:
3x 10-12/side foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk
Friday, December 9
Warm-up: 3 rounds - 10 push-up to pike + 8 deadlift (start light and slowly build) + 10 bootstrappers + 8 tempo ring rows + 10 dips from bench
Strength:
In 16:00, complete 3-4 rounds of the following (:90 rest between rounds) -
:30-:45 handstand with or challenging plank
3-5 deadlifts, building to WOD weight
Max unbroken muscle-ups, or challenging kipping pull-ups or ring rows
WOD: (12:00)
3 rounds for max burpee box overs (3:00 work/1:00 rest)
15 handstand push-ups, or any push-up variation
15 deadlifts (225/155 or 155/105 or 95/65)
Max burpee box jump-over or burpee step-overs
Accessory:
3x 8-10 seated DB OH tricep extension, challenging weight (:60 rest between sets)
Saturday, December 10
Warm-up: 2 rounds - 10 muscle snatch + 10 overhead squat (empty barbell or pvc) + 10 alt thoracic rotation from squat + :30 chest opening stretch
Strength:
In 16:00, complete the following, building in weight if possible (:10 rest between singles if needed, :90 rest between rounds) -
Power or squat snatch
5-4-3-3-2-2-1-1
WOD:
For time -
60 wall balls (20/14 or 14/10)
60 cal row or ski
2:00 rest
60 cal row
60 wall balls (20/14 or 14/10)
Accessory:
Accumulate 1:00-2:00 swimmer hovers https://youtu.be/kkGdsBW1li0
Monday, November 28 - Saturday, December 3
Monday, November 28
Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press + scorpion stretch/side + Cossack squat/side (no weight)
Strength:
In 15:00, work to complete the following, starting light and building to a challenging set of 2 if possible (:10 rest between singles if needed; :90 rest between sets) -
10-8-6-4-2
Clusters (1 power clean + thruster) https://youtu.be/plCzO45g9nc
*Use barbell or DB’s - athlete’s choice
WOD:
15:00 AMRAP -
Max row or ski meters
*Every 3:00 starting at 0:00 (last complex @ 12:00) -
3 power cleans + 3 front squats + 3 push jerk (135/95 or 95/65, or 2 DB’s @ moderate weight)
Accessory:
3x 15-20 trx knees-to-elbow (:60 rest between sets) or 100 mountain climbers
Tuesday, November 29
Warm-up: 10-8-6-4-2 banded good mornings + banded rows + lunges (slowly build to Strength weight) + tempo ring rows; :30 jump rope between rounds
Strength:
In 14:00, superset the following for 3 rounds (:90 rest between rounds) -
8-10 Pendlay rows, moderate weight https://youtu.be/O9v7sb3JAPk
Max unbroken strict pull-ups or challenging ring rows
6-8 pendulum lunges/side, moderate weight (1 rep = forward + backward lunge https://youtu.be/8oULG23Er4o
WOD:
For time -
100 double unders or 200 singles
50 RKBS (70/54 or 54/35 or 35/20)
50 sit-ups
50 RKBS (70/54 or 54/35 or 35/20)
100 double unders or 200 singles
Accessory:
Accumulate 60-80 alt plank marches https://youtu.be/LUkJihkE1eo
Wednesday, November 30
Warm-up: 2 rounds - 10 air squats + 8 push-up to pike + 10 alt thoracic reach from squat + 8 plank-ups + 10 alt reverse Samson
Strength:
E3MOM x5 (15:00) -
8-10 bench press (135/95 or 95/65)
8-10 push-ups, deficit if possible (45/25)
WOD: (20:00)
10 rounds for time -
10 bike cals
10 wall balls (20/14 or 14/10)
Accessory:
Accumulate 75-100 hollow rocks, banded if possible https://youtu.be/SpdUm2qrhk8
Thursday, December 1
Warm-up: 2 rounds - :30 figure-4 stretch/side + 8 inch worms + :30 alt single leg v-ups + 8 alt groiners + :30 alt step-ups + 8 RDL (empty barbell)
Strength:
10:00 EMOM -
1st: 3-5 deadlift, warming up to WOD weight
2nd: Rest
WOD: (20:00)
9:00 EMOM -
1st: 6-8 deadlift (225/155 or 155/105 or 95/65)
2nd: 8-10 toes-to-bar, knees-to-elbow, or v-ups
3rd: 12 box jump-overs or step-overs (30/24 in)
2:00 rest
9:00 AMRAP @ 11:00 mark -
8 deadlift (185/135 or 135/95 or 95/65)
10 toes-to-bar, knees-to-elbow, or v-ups
12 box jump-overs or step-overs (24/20 in)
*Note: Deadlift weight and box height decrease for AMRAP
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side
Friday, December 2
Warm-up: 3 rounds - 10 pvc pass throughs + 10 pvc overhead squat + 5 muscle snatch + 10 banded pull-aparts + 10 banded forward raises
Strength:
In 14:00, superset the following for 3 rounds (:90 rest between rounds) -
14-16 KB alt gorilla rows, moderate weight https://youtu.be/DhxkHHRez7w
:45-:60 plank, weighted if possible
8-10 :03 eccentric tempo overhead squats w/ pvc or empty barbell (45/35)
WOD: (10:00)
5 rounds for total burpees (:90 work/:30 rest) -
Round 1: 18 hang power snatch + max bar-facing burpees
Round 2: 15 hang power snatch + max bar-facing burpees
Round 3: 12 hang power snatch + max bar-facing burpees
Round 4: 9 hang power snatch + max bar-facing burpees
Round 5: 6 hang power snatch + max bar-facing burpees
*Snatch weight = 95/65 or 65/35
Accessory:
3x 10 pvc Cuban press https://youtu.be/3bBXqFivnn8
Saturday, December 3
Warm-up: 10-8-6-4-2 back squats (start w/ empty barbell and build to starting Strength weight) + bootstrappers + KB hip opening stretch/side
Strength:
In 16:00, complete the following, starting light and building to a heavy single if possible (:90 rest between sets) -
Back squat
5-4-3-2-1-1-1-1
*If lifting on the lighter side, get 5-7 squats every :90 x10
WOD:
5 rounds for quality reps -
5 bar muscle-ups or challenging pull-ups, or 10 challenging ring rows
10 back squats (135/95 or 95/65) or goblet squats (moderate weight)
15 HSPU, or any push-up variation
Accessory:
Accumulate 30-50 barbell hip thrusts, moderate weight
Monday, November 21 - Saturday, November 26
Monday, November 21
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to 70% 1RM or moderate weight) + tempo ring rows + alt Cossack squat (no weight) https://youtu.be/nqRp-MtWIdY
Strength:
Every :90 for 8 rounds (12:00) -
3-5 back squats @ 70% 1RM, or moderately heavy weight
WOD:
20:00 EMOM -
1st: 12/9-15/12 cal bike
2nd: 5 DB cleans + 5 DB thrusters + 5 burpees (2 @ 50/35 or 40/20)
3rd: 10 box jumps or alt step-ups + max pull-ups or ring rows
4th: Rest
Accessory:
40 m banded x walk/side https://youtu.be/RyJonI6zQaE
Tuesday, November 22
Warm-up: 3 rounds - 10 banded good mornings + 8 muscle snatch (empty barbell) + 6 overhead or front rack lunges (empty barbell) + :30 jump rope
Strength:
In 12:00, work to complete 3 sets of the following (:90 rest between sets) -
16-20 alt barbell overhead lunge or front rack lunge (95/65 or 65/35)
WOD: (20:00)
10 rounds (1:00 on/1:00 rest) -
8-10 hang power snatch (95/65 or 65/35)
Max double unders or singles
Accessory:
Accumulate 75-100 banded rows
Wednesday, November 23
Warm-up: 3 rounds - 12 banded forward raises + 10 banded pull-aparts + 8 pass throughs + 6 Tate press, light weight https://youtu.be/qyu9ZxQ1xvg
Strength:
In 15:00, superset the following for 3 rounds @ challenging weight (:90 rest between rounds) -
8-10 tate press https://youtu.be/qyu9ZxQ1xvg
8-10 DB overhead tricep extensions
6-8/side 1-arm hollow body KB press https://youtu.be/Zb9sHRMqg5g
WOD:
16:00 AMRAP -
2, 4, 6, 8, 10….
DB bench press (2 @ 50/35 or 35/20)
Toes-to-bar, knees-to-elbow, or v-ups
*Continue adding 2 reps every round until 16:00 mark
Accessory:
`Accumulate 1:00 box stretch + 1:00 prone shoulder stretch/side
Thursday, November 24
Happy Thanksgiving! 🦃🍽🍁
8 am holiday work out
*Monetary donations of any amount are welcomed to support Sugartree Ministries, whose mission is to reach those who are poor, broken, lonely, and addicted.
Friday, November 25
Warm-up: 10-8-6-4-2 wall ball cleans + front squat (start with empty barbell and build to WOD weight) + inch worms w/ push-up
WOD:
For time + total row or ski meters (you go, i go) -
160 wall balls (20/14 or 14/10)
80 hang squat or power clean (135/95 or 95/65 or 65/35)
40 wall walks
*P1 rows, bikes, or skis while P2 completes reps; partners split reps evenly
Accessory:
Accumulate 75-100 GHD hip extensions or Superman’s https://youtu.be/67rgxYNKbZY
Saturday, November 26
Warm-up: 5-4-3-2-1 banded good mornings + deadlifts (start very light and slowly build) + kip swings or :30 hollow hold + push-up to pike
Strength:
15:00 EMOM -
1st: :30-:45 handstand work or plank
2nd: 2-4 deadlifts, building to WOD weight
3rd: Rest
WOD:
For quality reps -
10-8-6-4-2
Deadlift @ 80% 1RM
Bar muscle-ups or challenging pull-ups or 20-16-12-8-4 ring rows
*If lifting on the lighter side, double reps if desired
Accessory:
3x 12-15 banded lat pull-down from hollow (:60 rest) https://youtu.be/xMZpXjQ0OJ4
November 14 - Saturday, November 19
Monday, November 14
Warm-up: In 10:00, build to 50% 1RM bench press; between warm-up lifts get 5 tempo ring rows + 5 pvc pass throughs + 5 banded good mornings
Strength:
In 12:00, complete 3 sets of the following (:90 between rounds) -
15-20 DB deadlifts, deficit and/or banded if possible (2 @ 50/35 or 35/20)
WOD:
E2MOM x8 (16:00) for total bench press load -
3-5 bench press (start @ 50% 1RM and build by 5% each round if possible)
3 bar muscle-ups, 3-5 strict pull-ups, or 5-7 challenging inverted barbell rows
Accessory:
3x 8-10 DB lat pull-over https://youtu.be/37SatipELQg
Tuesday, November 15
Warm-up: 2 rounds - 10 alt reach from squat + :30 alt quad stretch + 10 push-up to pike + :20 HS hold or plank + 10 alt scorpion stretch
Strength:
10:00 EMOM -
1st: :30 max HSPU reps, or any challenging push-up variation, deficit if possible
2nd: Rest
WOD:
For max distance -
21:00 row or ski meters
@ 3:00, 9:00, and 15:00 - 50 air squats
@ 6:00, 12:00, and 18:00 - 50 mountain climbers
Accessory:
Accumulate 1:00/side hip adductor side plank https://youtu.be/srFPcvqVJPY
Wednesday, November 16
Warm-up: 10-8-6-4-2 back squats (empty barbell) + KB hip opener/side + inch worms; :30 jump rope between rounds
Strength:
Every :90 for 4 rounds (12:00) -
1st: 3-5 back squats, building to 60% 1RM
2nd: :30 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8
WOD: (20:00)
8-10 rounds for quality -
10 sit-ups, weighted if possible
20 double unders or 40 singles
1-3 back squat (start @ 60% 1RM and build to a heavy single if possible)
*If lifting on the lighter side, complete 3-5 back squats each round
Accessory:
3x 15-20 weighted side bends/side, moderate to heavy (:60 rest)
Thursday, November 17
Warm-up: 3 rounds - 8 strict press + 10 banded forward raises + 10 banded pull-aparts + 10 banded rows + :30 chest opening stretch
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8 strict press + 6 push press + 4 push jerk (95/65 or 65/35)
*Pick a weight where you can complete all 18 reps unbroken
WOD:
18:00 EMOM (6 rounds) -
1st: 12-15/9-12 cal bike
2nd: 1-3 push or split jerk (start @ 135/95 or 95/65 and build by 5% each round)
3rd: Rest
*If lifting light/moderate, complete 3-5 jerks each round; take barbell from rack
Accessory:
Accumulate 1:00 in each position/side - 3-way banded shoulder stretch
Friday, November 18
Warm-up: 2 rounds - 10 muscle clean + :30 hollow hold + 10 alt toe touch from plank + :30 alt reverse Samson + 10 pass throughs
Strength:
Every :90 for 8 rounds (12:00) -
2-4 power cleans, building to WOD weight
WOD:
Every 3:30 for 6 rounds (21:00) -
15 burpees or hand-release push-ups
12 toes-to-bar, knees-to-elbow, or v-ups
3 power clean (225/155 or 195/135 or 155/105)
*Adjust reps as needed to assure at least :60 rest each round
Accessory:
3x 8-10 Cuban press, light weight https://youtu.be/H5UniwV06ec
Saturday, November 19
Warm-up: 5-4-3-2-1 muscle snatch + overhead squat + overhead lunge/side or front squat + runners lunge w/ thoracic rotation/side
Strength:
Every :90 x8 (12:00), building to moderately heavy complex if possible (:90 rest between rounds) -
1 power snatch + 2 hang power snatch + 4 alt overhead reverse lunge
WOD:
“Nancy”
5 rounds for time -
400 meter run
15 overhead squat or front squat (95/65 or 65/35)
*Beginner 17-20; intermediate 13-16; advanced 10-12; elite < 9
Accessory:
75-100 sit-ups, weighted if possible
Monday, November 7 - Saturday, November 12
Monday, November 7
Warm-up: 10-8-6-4-2 muscle clean + front squat (empty barbell) + banded good mornings + banded rows + plank-ups
Strength:
15:00 EMOM -
1st: 1-3 squat cleans, building slightly heavier than you plan to lift in WOD
2nd: Max unbroken strict pull-ups or challenging lat pull-downs (1 set)
3rd: Rest
WOD:
12:00 AMRAP -
3 squat cleans (135/95 or 95/65)
6 toes-to-bar, knees-to-elbow, or v-ups
9 air squats
Accessory:
Accumulate 1:00/side side plank rotations https://youtu.be/OMc5f_JUDUU
Tuesday, November 8
Warm-up: 5-4-3-2-1 bench press (empty barbell) + banded forward raises + banded pull-aparts; :30 chest opening stretch after each round
WOD:
On a 30:00 running clock, complete the following @ steady pace -
18 bench press (95/65 or 65/35)
400 meter run
15 bench press (135/95 or 105/75 or 75/45)
400 meter run
12 bench press (165/115 or 135/95 or 85/55)
400 meter run
9 bench press (185/125 or 155/105 or 95/65)
400 meter run
6 bench press (195/135 or 175/115 or 105/75)
400 meter run
3 bench press (215/145 or 185/125 or 115/85)
5:00 rest
50 push-ups for time (Rx+ plate deficit, 45/25)
Score is 1) total lbs lifted 2) time for push-ups
Accessory:
Accumulate 15-20 reps - prone Y T W’s https://youtu.be/QdGTI4Lshg4
Wednesday, November 9
Warm-up: 3 rounds - 15 banded lat pull-downs + :30 plank + 10 alt thoracic rotations from squat + :30 seal stretch + 10 alt step-ups
Strength:
In 15:00, complete the following core circuit for 3 rounds (:60 rest between rounds) -
30 Russian twists, moderate weight
30 mountain climbers (:01 pause at knee to elbow)
30 straight leg sit-ups, moderate weight optional
WOD:
For time -
60 double unders or 120 singles
50 wall balls (20/14 or 14/10)
40 box jump-overs or box step-overs (30/24 in or 24/20 in)
30 burpees or no push-up burpees
20 bar muscle-ups, pull-ups, or ring rows
Accessory:
Accumulate 1:00/side banded rotational punch https://youtu.be/V4MOnYJDqLM
Thursday, November 10
Warm-up: 2 rounds - 8 banded single leg RDL/side https://youtu.be/JJx_4M9BNg4 + 8 dual DB snatch (light) + :30 hip opener with KB/side https://youtu.be/iN4VsXkD9QQ
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
6 single leg deadlifts/side (50/35 or 35/20)
12 alt renegade rows (2 @ 50/35 or 35/20)
24 KB swings (54/35 or 35/20)
WOD: (18:00)
For time -
10/7 cal bike
10-9-8-7-6-5-4-3-2-1
Dual DB snatch (2 @ 50/35 or 35/20) https://youtu.be/vBKQCKEGdPw
*Bike calories remain the same each round
Accessory:
Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck
Friday, November 11
Warm-up: 5-4-3-2-1 muscle cleans + split squats/side (empty barbell) + groiners/side + inch worms with push-up
Strength:
Every 2:00 for 6 rounds (12:00), building in weight each round if possible -
6 split squats/side
*Complete both sides in every 2:00 interval
WOD:
16:00 EMOM (4 rounds) for max reps -
:60 HSPU, or any push-up variation
:60 hang power cleans (95/65 or 65/35)
:60 front rack lunges (95/65 or 65/35)
:60 rest
Accessory:
Accumulate 2:00 Sorenson hold, weighted if possible
Saturday, November 12
Warm-up: In 10:00, warm up for gymnastics skill of choice; between warm-up movements, get :30 jump rope + 10 pass throughs
Strength:
Every :90 for 8 rounds (12:00) -
:30-:45 work on gymnastics skill(s) of choice
WOD:
5 rounds for quality -
250 meter row (goal = sub :45/:52 or :52/:60)
50 double unders or 100 singles, unbroken
*If you don’t hit your target row pace or trip up on your jump rope, re-start that movement
Accessory:
Accumulate 3:00 plank, weighted if possible