Monday, January 8 - Saturday, January 14
Monday, January 9
Warm-up: 5-4-3-2-1 runner lunge w/ thoracic rotation/side + muscle snatch + OHS or front squat (empty barbell); :30 easy jump rope between rounds
Strength: (16:00)
Every 2:00 x8, build to a heavy set of 2 if possible (or stay moderate for 5-7 reps) -
OHS or front squat or dual DB front rack squat
6-6-4-4-2-2-2-2
WOD: (16:00)
4 rounds for time -
30 double under or 60 singles
15 power snatch (75/55 or 55/35) or dual DB snatch (2 @ moderate weight)
30 double under or 60 singles
:60 rest between rounds
Accessory:
Accumulate 2:00 flutter kicks, weighted if possible https://youtu.be/go0gwGDO0gI
Tuesday, January 10
Warm-up: 3 rounds - 10 banded good mornings + 5 kip swings or :20 hollow hold + 10 alt step-ups + :30 elevated pigeon stretch/side + :30 glute bridge hold
Strength:
9:00 EMOM -
1st: 3-5 barbell deadlift or KB sumo deadlift, getting warm for WOD
2nd: Max unbroken BMU, pull-ups, or ring rows
3rd: Rest
WOD: (20:00)
5:00 AMRAP - 8 deadlift (135/95 or 95/65) + 8 box jump-over or step-over (24/20)
-2:00 rest-
4:00 AMRAP - 6 deadlift (185/125 or 125/85) + 6 box jump-over or step-over (24/20)
-2:00 rest
3:00 AMRAP - 4 deadlift (225/155 or 175/125) + 4 box jump-over or step-over (24/20)
-2:00 rest-
2:00 AMRAP - 2 deadlift (275/185 or 225/155) + 2 box jump-over or step-over (24/20)
*Sub barbell deadlift to 12-10-8-6 KB sumo deadlift, moderate to heavy
Accessory:
Accumulate 1:00/side standing banded hamstring stretch https://youtu.be/hb0RpgIxD8k
Wednesday, January 11
Warm-up: 10-8-6-4-2 banded Pallof press/side + push-up to pike + alt scorpion stretch + DB incline bench (start light and build to Strength) + air squats
Strength:
In 14:00, complete 4 rounds of the following (:90 rest between rounds) -
1st: 10-12 prone incline DB alt forward raises https://youtu.be/Pk-ZAld8cUY
2nd: 8-10 incline DB bench press, challenging weight
WOD:
For time -
Buy-in: 75 wall balls (20/14 or 14/10)
42-30-18
HSPU, or any push-up variation
21-15-9
Bike cals
*After wall balls, athlete completes 42 HSPU, then 21 bike cals, etc….
Accessory:
Accumulate 1:00/side banded tricep kickback https://youtu.be/vzi_BxHuKqA
Thursday, January 12
Warm-up: 3 rounds - 8 clean pulls + 8 muscle clean (empty barbell) https://youtu.be/yIija-24M7g + :30 wrist rockers + 8 alt reverse Samson
Strength:
In 16:00, complete the following sequence (:90 rest between sets) -
Power clean (start light and build or stay moderate for 6-8 reps
5-4-3-2-1-1-1-1
WOD:
On a 15:00 running clock -
40/30 cal row or ski
21 hang power clean (135/95 or 95/65)
40/30 cal row or ski
15 hang power clean (135/95 or 95/65)
40/30 cal row or ski
9 hang power clean (135/95 or 95/65)
Max toes-to-bar, knees-to-elbow, or v-ups in remaining time
*Score is total TTB, KTE, or v-ups
Accessory:
Tabata supine heel taps https://youtu.be/2CvMvcfhiTo
Friday, January 13
Warm-up: 3 rounds - 8 strict press + :30 prone shoulder stretch/side + 10 alt toe touch from plank + :30 plank-up + 10 banded forward raises
Strength:
Every :90 x10 (15:00) -
2-4 push jerk or split jerk (start light and slowly build in weight if possible)
WOD:
For time -
100 sit-ups
50 strict press (105/75 or 75/55 or 55/35)
E2MOM - 6-8 burpees
Accessory:
Accumulate 30-50 barbell bicep curls (45/35) or DB curls (moderate weight)
Saturday, January 14
Warm-up: 2 rounds - 10 pass throughs + :60 easy bike + 8 back squats (empty barbell) + :60 warm up for gymnastics skill
Strength:
Every :90 x5 (15:00) -
1st: :45-:60 work on gymnastics skill of choice or challenging plank
2nd: 3-5 back squat, warming up to WOD weight
WOD: (20:00)
For quality reps -
Back squat (@ bodyweight, ¾ bw, or ½ bw) or DB squat (2 @ moderate weight)
1-2-3-4-5-6-7-8-9-10
*5-10 pull-ups or ring rows after each round
Accessory:
Accumulate 3:00 reverse Chinese plank, weighted if possible https://youtu.be/aAZmwHeM7Ww
Monday, January 2 - Saturday, January 7
Monday, January 2
Warm-up: 5-4-3-2-1 squat or power clean (start w/ empty barbell and build to WOD weight) + Cossack squat/side (no weight); 10 m DB death march between rounds https://youtu.be/NMIx-S_8VEY
WOD: (30:00)
For time -
5,000 meter row or ski (scale to 3,000)
*Every 2:00, 3-5 squat clean or power clean (135/95 or 95/65)
Accessory:
Accumulate 1:00/side standing banded hamstring stretch https://youtu.be/hb0RpgIxD8k
Tuesday, January 3
Warm-up: 3 rounds - :30 90/90 hip switch https://youtu.be/m51AZSXMvEA + 10 reverse Samsons + :20-:30 top of ring row hold + 10 banded good mornings
Strength:
In 15:00, superset the following x3 (:90 rest between rounds) -
6/side Bulgarian split squat, Farmer hold (2 @ moderate weight) https://youtu.be/Fmjj7wFJWRE
6/side Bulgarian split squat, no weight
8 DB RDL (2 @ challenging weight)
WOD: (16:00)
3:00 AMRAP x4 (3:00 work/1:00 rest)
3 muscle-up, or 6 pull-ups or ring rows
6-9 bike cals
12 wall balls (20/14 or 14/10)
*Pick up where you left off each round; score is total rounds
Accessory:
Accumulate 1:00 side plank w/ banded row/side
Wednesday, January 4
Warm-up: 3 rounds - 10 banded forward raises + 8 strict press (empty barbell) + 10 banded rows + 8 pass throughs + :30 hands on box stretch
Strength:
Every :90 x10 (15:00) -
2-4 push or split jerk from rack (start light and build to a heavy set of 2 if possible)
WOD:
3 rounds for time -
75-100 double under or 100-200 singles
20 shoulder to overhead (95/65 or 65/35)
Accessory:
Accumulate 30 prone pvc behind-the-neck press https://youtu.be/9QkP5s1s6Aw
Thursday, January 5
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and slowly build to Strength) + alt toe touch from plank + alt reverse lunge; :30 banded side steps between rounds
Strength:
In 16:00, complete the following, building to a tough single if possible (:60 rest between sets) -
9-7-5-3-1-1-1-1
Back squat (start @ 50% 1RM)
WOD:
12:00 AMRAP -
15 DB deadlifts
12 DB suitcase lunge or goblet squat
9 DB hang power clean
*Suggested DB weight = 2 @ 50/35 or 40/20
Accessory:
Accumulate 1:00 90/90 hip stretch https://youtu.be/t4Zz6-aG8Iw
Friday, January 6
Warm-up: 3 rounds - 8 bench press (empty barbell) + 10 banded pull-aparts + 8 v-ups + :30 plank with banded row/side https://youtu.be/EOwm77_WD_s
Strength:
In 14:00, complete 3 sets of the following (:90 rest between sets) -
3-5 bench press, warming up to WOD weight
6-10 strict pull-ups or challenging ring rows
8-10 reverse DB flys https://youtu.be/cU-A3AK_mrs
WOD:
E2MOM x8 (16:00) -
6-8 bench press (135/95 or 95/65 or 75/45)
8-10 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x 8-10 1-arm bent-over row/side, moderate weight
Saturday, January 7
Warm-up: 3 rounds - 8 muscle snatch (empty barbell) + :30 chest opening stretch + 8 push-up to pike + :30 handstand hold or plank + 8 alt step-ups
Strength:
Every :90 for 8 rounds (12:00) -
Power or squat snatch (build to heavy single if possible)
5-4-3-2-1-1-1-1
WOD:
For time -
Buy-in: 10 wall walks
Directly into-
10-9-8-7-6-5-4-3-2-1
HSPU, or any push-up variation
Burpees
Box jumps or step-ups (30/24 or 24/20 in)
Accessory:
3x max effort dips (ring, bar, or bench), 2:00 rest between sets
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