Monday, December 26 - Saturday, December 31
Monday, December 26
Warm-up: 10-8-6-4-2 tempo ring rows + pass throughs + DB incline bench press (light weight) + quadruped thoracic rotation/side https://youtu.be/QWwiOHexU8I
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
1.) 8-10 DB incline bench press (2 @ challenging weight)
2.) 15-:30 chin-over-bar hold (supinated grip) or dual DB gun hold https://youtu.be/1GzxEueuHMU
WOD:
For time -
27-21-15-9
Pull-ups or ring rows
Bike calories
Accessory:
Accumulate 2:00 banded lat pull-down from hollow https://youtu.be/8teOLm4Q2jk
Tuesday, December 27
Warm-up: 3 rounds - 10 alt scorpion stretch + 8 bootstrappers + 6 hang power clean (start light and build to WOD weight) + :30 easy jump rope
Strength:
In 14:00, complete 4 rounds of the following (2:00 rest between rounds) -
Max unbroken DB hang power cleans (2 @ 50/35 or 40/20)
WOD:
For time -
25 wall balls (20/14 or 14/10)
75 double under or 150 singles
100 air squats
75 double under or 150 singles
25 wall balls (20/14 or 14/10)
Accessory:
3x 12-15 supine hamstring curls on exercise ball (:60 rest) https://youtu.be/EqJo6tPKEC8
Wednesday, December 28
Warm-up: 10:00 AMRAP @ steady pace - 6 Pendlay row (building to Strength) + 8 alt reverse Samson + 6 muscle snatch + 8 banded good mornings
Strength:
In 18:00, complete 4 rounds of the following (:90 rest between rounds) -
1.) 8-10 Pendlay row (125/85 or 85/55) https://youtu.be/O9v7sb3JAPk
2.) 8-10 1-arm DB overhead walking lunge/side or goblet lunge (50/35 or 40/20)
3.) 16-20 KB swings (70/54 or 54/35 or 35/20)
WOD:
10:00 EMOM for total reps (:30 work/:30 rest) -
Power snatch (95/65 or 65/35) or alt DB snatch (moderate weight)
*Target reps = 80-100
Accessory:
2-3x 8/side supine DB external rotation (choose a lighter weight and do not let your wrist break) https://youtu.be/x61Wn4PBc60
Thursday, December 29
Warm-up: 2 rounds - 10 alt single leg v-ups + :30 easy bike + 10 alt toe touch from plank + :30 flutter kicks + 10 alt groiners + :20 handstand hold or plank
Strength:
In 16:00, complete 4 rounds of the following (:90 rest between rounds) -
1.) Max effort strict HSPU, or any push-up variation https://youtu.be/hvoQiF0kBI8
2.) 6-8 deadlift, warming up to WOD weight
WOD:
4 rounds for quality reps (increase weight each round if possible) -
15-20 toes-to-bar, knees-to-elbow, or v-ups
15-20 deadlift
Round 1 = 185/125 or 135/95 or 95/65
Round 2 = 225/155 or 185/125 or 135/95
Round 3 = 275/185 or 225/155 or 185/125
Round 4= 315/205 or 275/185 or 225/155
Accessory:
Accumulate 1:00 wall assisted figure-4 stretch/side https://youtu.be/Wrc8bvRpKUA
Accumulate 1:00 prone pec stretch/side https://youtu.be/TWjc1WDx0iI
Friday, December 30
Warm-up: 10-8-6-4-2 bench press (empty barbell) + alt thoracic rotation from squat + KB hip opening stretch/side; :20 chest opening stretch between rounds
Strength:
Every :90 x10 (15:00) -
3-5 bench press (start light and build to a heavy set of 3 if possible)
Partner WOD: (20:00)
30 rounds for time (you go, I go) -
5 thrusters (95/65 or 65/35)
5 front squats (95/65 or 65/35)
5 burpees over barbell
*Partners switch after 1 full round
Accessory:
2-3x 10-12/side single leg prone banded hamstring curls https://youtu.be/0spHTVOeZ-4
Saturday, December 31
Warm-up: 5-4-3-2-1 muscle clean + box step-up/side + hamstring walkout https://youtu.be/DppRPn3BOB4 ; :30 gymnastics warm-up of choice between sets
Strength:
Every :90 x5 (15:00) -
1.) :45 work on gymnastics skill of choice
2.) 3-5 hang power cleans, getting warm for WOD
WOD:
20:00 AMRAP -
2,000 m row or ski
30 hang power cleans (135/95 or 95/65)
30 box jump over or step-overs
Max bar muscle-up, pull-ups, or ring rows
Accessory:
Accumulate 75-100 sit-ups, weighted if possible
Monday, December 19 - Saturday, December 24
Monday, December 19
Warm-up: 3 rounds - 8 thrusters (empty barbell) + 10 banded good mornings + 8 alt toe touch from plank + 10 banded rows + :20 handstand hold or plank
Strength:
In 15:00, complete 5 rounds of the following (2:00 rest between rounds) -
Max effort HSPU, or any push-up variation
*Rx+ = deficit HSPU or traditional push-up; increase deficit each round if possible
WOD:
10:00 AMRAP for total reps -
2-4-6-8-10-12….
Thrusters (95/65 or 65/35)
Pull-ups or ring rows
*Continue adding 2 reps until time is up
Accessory:
Accumulate 1:00 side plank banded row/side
Tuesday, December 20
Warm-up: 10-8-6-4-2 muscle snatch + pistol squat to bench/side + alt Cossack squat; :20 chest opening stretch between rounds
Strength:
In 14:00, complete 4 rounds of the following (:90 rest between rounds) -
12-15 lateral v-ups/side https://youtu.be/ikDIDDVeIlE
3-5 power snatch, building to WOD weight
WOD: (20:00)
3:00 AMRAP x5 for total rounds (:60 rest between each AMRAP) -
2 power snatch (125/85 or 95/65 or 65/35)
4 toes-to-bar, knees-to-elbow, or v-ups
6 alt pistol squats or air squats https://youtu.be/qDcniqddTeE
*At the start of each AMRAP, athlete picks up where they left off in previous AMRAP
Accessory:
Accumulate 1:00/side in each position - 3-way banded shoulder stretch https://youtu.be/aCkcqXpYujI
Wednesday, December 21
Warm-up: 3 rounds - 8 barbell good mornings + 8 muscle cleans + 8 front squats (empty barbell) + :30 easy jump rope
Strength:
In 15:00, complete 4-5 rounds of the following (:60 rest between rounds) -
8-10/side bird dog row https://youtu.be/J0gf07wx2ZU
1 barbell complex, warming up to WOD weight (see below for details)
WOD:
16:00 EMOM -
1st: 2 deadlift + 1 power clean + 1 hang power clean + 1 front squat
2nd: 15-25 double unders, or 30-50 singles
*Barbell weight = 75% 1RM power clean, or moderately heavy weight
Accessory:
Accumulate 1:00/side banded figure-4 stretch https://youtu.be/rkN_IFZmT2c
Thursday, December 22
Warm-up: 10-8-6-4-2 - banded forward raises + pass throughs + bench press (start w/ empty barbell and build to WOD weight) + push-up to pike
Strength:
In 12:00, complete 3-4 rounds of the following (:60 rest between rounds) -
8-10 dips (ring, dip bar, or bench) or DB OH tricep extensions
12-14 alt DB bicep curls (2 @ moderate weight)
WOD: (20:00)
For time -
1000-800-600-400-200
Row or ski cals
10-10-10-10-10
Bench press (155/105 or 125/85 or 95/65)
Accessory:
Accumulate 20/side single arm raises from hands-on-bench stretch https://youtu.be/DHHipDrNfPk
Friday, December 23
Warm-up: 3 rounds - 10 banded lat pull-downs from hollow + 8 KB hip opener stretch/side + 6 back squats (empty barbell) + 10 alt box step-ups https://youtu.be/xMZpXjQ0OJ4
Strength:
12:00 EMOM -
1st: 3-5 back squats, warming up to WOD weight
2nd: :30-:45 handstand work or challenging plank
3rd: Rest
WOD:
For quality reps -
21-15-9-15-21
Back squats (155/105 or 125/85 or 95/65)
Box jumps or step-ups (30/24 or 24/20 in)
*3-5 bar muscle-ups, or 5-7 challenging pull-ups or ring rows, after each round
Accessory:
200 m DB Farmer carry (2 @ challenging weight)
Saturday, December 24
Warm-up: 5-4-3-2-1 inch worms w/ push-up + muscle clean + Devil press (light weight) + scorpion stretch/side
WOD:
Every 10:00 x4 (40:00) -
20 cal bike
10 sit-ups
5 Devil press (2 @ 50/35 or 40/20)
20 hang power clean (95/65 or 65/35)
5 Devil press (2 @ 50/35 or 40/20)
10 sit-ups
20 cal bike
Accessory:
Accumulate 1:00 hamstring stretch/side + 1:00 straddle stretch/side
Monday, December 12 - Saturday, December 17
Monday, December 12
Warm-up: In 10:00, warm up to 50% 1RM front squat (3-5 reps); between warm-up sets, get 10 alt thoracic reach from low squat + 5 tempo ring rows
Strength:
In 16:00, complete the following squat sequence, building to a heavy single if possible (:60 rest between sets) -
Front squat
5-4-3-2-1-1-1-1
*Athlete’s choice - barbell front squat or front rack dual DB squats; if staying light/moderate, complete 5-7 squats each round
WOD:
For time -
60 wall balls (20/14 or 14/10)
40 cal row or ski
20 bar muscle-ups, or challenging pull-ups or ring rows
Accessory:
Accumulate 1:00 straddle stretch + 1:00 hamstring stretch/side
Tuesday, December 13
Warm-up: 3 rounds - 10 pass throughs + 8 strict press (empty barbell) + 10 banded good mornings + 8 banded pull-aparts
Strength:
In 15:00, complete the following (start light and build to a heavy set of 2 if possible) -
Strict press (:90 rest between sets)
10-8-6-4-2-2
WOD:
Every 4:00 x5 (20:00) -
12/9 - 15/12 cal bike
12 DB deadlifts
9 DB hang power cleans
6 DB push press
*DB weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 1:00 banded hip flexor stretch/side https://youtu.be/g1sOD9TYrLY
Wednesday, December 14
Warm-up: In 10:00, warm up to 75% 1RM bench press (3-5 reps); between warm-up sets, get 8 banded forward raises + 6 push-up to pike
Strength:
10:00 EMOM -
3-5 bench press @ 75% 1RM, or moderately heavy weight
WOD: (20:00)
3 rounds, each for time -
20 push-ups
20 sit-ups
20 burpees
20 sit-ups
20 push-ups
:60 rest between rounds
Accessory:
Accumulate 12-15 swimmer hovers https://youtu.be/0-LWLKMpYss
Thursday, December 15
Warm-up: 5-4-3-2-1 Curtis P complex (start w/ empty barbell and slowly build to Strength weight) + reverse Samson/side + scorpion stretch/side
Strength:
Every :90 x10 (15:00) -
1-3 Curtis P complex (1 power clean + 1 lunge/leg + 1 push press)
*Weight suggestions = 155/105 or 125/85 or 95/65 or moderate DB’s
WOD:
16:00 EMOM -
1st: 20-30 double unders or 40-60 singles
2nd: 8-10 back squat
3rd: 20-30 double under or 40-60 singles
4th: 8-10 back rack reverse lunges
*Take barbell from rack; use same weight as Strength if possible
Accessory:
3x 8-10 barbell hip thrusts (same as WOD weight)
Friday, December 16
Warm-up: 3 rounds - 8 muscle snatch + 10 alt step-ups + 8 alt groiners + 10 alt single leg v-ups + 8 bootstrappers
Strength:
In 12:00, complete 4 rounds of the following (:60 rest between rounds) -
3-5 power snatch, building to WOD weight
:45-:60 isometric KB front rack hold (2 @ 54/35 or 35/20) https://youtu.be/IdkqdOw8eZs
Partner WOD:
20:00 AMRAP (you go, I go) -
30 box jump-over or step-overs (24/20 in)
20 toes-to-bar, knees-to-elbow, or v-ups
10 power snatch (125/85 or 95/65 or 65/35)
Accessory:
Accumulate :90/side hip adductor side plank https://youtu.be/iK4YqJIe46c
Saturday, December 17
FitFam holiday party 9-11 am
The 12 Days Of Christmas: The Naughty List
For Time #95#65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
The 12 Days of Christmas: The Nice List
For Time #35#20
1 Burpee
2 Air Squats
3 Candle Sticks to scale this movement do the candle stick on the red crash pad to help get your feet under you
4 Hollow Rocks
5 Toe Touches
6 Sit Ups
7 Jumping Pull Ups
8 Dumbbell Thrusters
9 Dumbbell Bent Over Rows
10 Alternating Dumbbell Snatches
11 Goblet Squats
12 Push Ups
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