Monday, December 11 - Saturday, December 16
Monday, December 11
Warm-up: 2 rounds - 12 air squat + 10 pvc pass through + 8 tempo ring row + 6 alt reverse Samson + 4 bear complex (empty barbell) + :30 easy bike
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
1-3 bear complex (start light and build to WOD weight)
:30-:60 rope climb or rope climb progressions*
WOD:
12:00 AMRAP -
1 bear complex (135/95 115/75 85/55)
10 cal bike (scale to 7)
Accessory:
Accumulate 60 v-up pass throughs
https://youtube.com/shorts/Jq9-fJNYTSY?si=1Pb9g0N92OW-wxXf
*Rope climb progression ideas -
Army pull-ups
https://youtube.com/shorts/uUV8tkTJVbk?si=7t6_QCm0ujgzX2YT
Modified rope climb
https://youtu.be/BsDRv1fiXIY?si=LsUKcWdFUdgUR6mQ
Foot work w/ pull-up
https://youtu.be/j0DLjIhbWjI?si=B3WNUzNI-H1Elg0o
Tuesday, December 12
Warm-up: 3 rounds - :30 easy jump rope + :20 handstand hold + 10 alt Cossack squat + 8 push-up to pike + 6/side thoracic rotation from runners lunge
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
Max distance handstand walk (take up to 3 attempts/round) or :30-:45 handstand walk progression
8-10/side goblet lunge, deficit if possible (54/35 or 35/20 or 20/10) https://youtu.be/Mmubu0BNiME?feature=shared
WOD: (16:00)
4 rounds for max reps (3:00 work / 1:00 rest) -
5 wall walks
50 double under or 100 singles
Max reps bodyweight movement listed below
Round 1 = burpees
Round 2 = sit-ups
Round 3 = push-ups
Round 4 = toes-to-bar, knees-to-elbow, or other core variation
*Score is total burpees + sit-ups + push-ups + ttb
Accessory:
Accumulate :30-:60/position - 3-way banded shoulder stretch
Wednesday, December 13
Warm-up: 3 rounds - 12 banded pull-apart + 10 banded row + 8 DB bench press (2 @ light weight + build) + 6 alt pistol squat to bench + :30 easy row or ski
Strength:
9:00 EMOM -
8-12 alt pistol squat
6-10 ring or trx row (horizontal w/ feet elevated for advanced athlete) https://youtu.be/u3XIZSv2Npw?si=g8Cvb34XebTSekMP
Rest
WOD:
For time (20:00 cap) -
30-20-10
DB bench press (2 @ 50/35 or 40/20 or 20/10)
*1,000 meter row or ski after each round (scale to 500)
Accessory:
Accumulate 30/side - banded single leg RDL
https://youtube.com/shorts/wEaCPnOyR3A?si=qca8jGeOmlmeAL0N
Thursday, December 14
Warm-up: 2 rounds - 10 banded good mornings + 8 muscle clean + 6 front squat (empty barbell) + 4 inch worms + :30 plank + :30 alt quad stretch
Strength:
Every :90 x4 (12:00) -
15 hollow rocks + 12 mountain climbers + 9 tuck-ups
3 deadlift + 3 hang power clean + 3 front squat (build to WOD weight)
WOD:
E2MOM x7 (14:00) -
10 deadlift
8 hang power clean
6 front squat
*Barbell weight = 155/105 or 125/85 or 95/65 (try to complete all 24 reps unbroken)
Accessory:
1:00 banded hip flexor stretch/side (add reach)
1:00 banded hamstring stretch/side
https://youtu.be/OdYvWED-5i4?si=ei-6Lp4osXhWYgyk
Friday, December 15
Warm-up: 2 rounds - 12 alt scorpion stretch + 10 banded snow angels + 8 banded lat pull-down + 6 strict press (empty barbell) + :30 calf stretch/side
Strength:
In 12:00, superset the following for 3 rounds (:90 rest between rounds) -
10-15/side banded row from plank https://youtu.be/_IMOVkjH5q0?feature=shared
5 strict press (start w/ empty barbell and build to WOD weight)
WOD:
In 15:00, complete the following for quality reps @ steady pace -
2-4-6-8-10
Bar muscle-up, jumping bar muscle-up, C2B pull-up, or other pull-up variation
Strict press @ ½ BW or less (from rack if possible - be mindful of pull-up bar space)
*20 meter sled push after each round (heavy if possible)
Accessory:
3x 12-15 barbell hip thrust (same weight as strict press)
Saturday, December 16
Warm-up: 10-8-6-4-2 alt groiner + wall ball clean + pvc pass through + bootstrapper + :30 easy bike
Partner WOD:
20 rounds for time (you go, I go) -
10 wall balls
10/8 cal bike
*Partners switch after 1 full round
Accessory:
1:00/side figure-4 stretch on wall + 1:00 Cobra stretch
Monday, December 4 - Saturday, December 9
Monday, December 4
Warm-up: 5-4-3-2-1 thrusters (start w/ empty barbell) + kip swing or :20 hollow rocks + pvc pass through + ring rows (:03 pause @ top) + :30 easy bike + :30 alt quad stretch after each round
WOD:
“Fran”
For time -
21-15-9
Thrusters (95/65 or 65/45 or 45/35)
Pull-ups or ring rows
*Expected times - beginner 7-9 mins; intermediate 6-7 mins; advanced 4-6 mins; elite < 3 mins
Accessory:
In 15:00, superset the following for 3 rounds (:90 rest between rounds) -
8-10 1-arm KB bent-over row/side (54/35 or 35/20)
6-8 single leg RDL/side (54/35 or 35/20)
10-12 alt supine KB knee raise https://youtu.be/g6VUXgDj4W8?si=ySGjn58yEBRpzx8-
Tuesday, December 5
Warm-up: 2 rounds - 8 bench press (empty barbell) + 10 banded good mornings + 8 alt toe touch from plank + 10 KB swings (light weight) :30 pec stretch on rings or trx
Strength:
9:00 EMOM -
3-5 bench bench press, building to WOD weight
:30-:45 KB swings (70/54 or 54/35 or 35/20)
Rest
WOD:
For quality reps @ steady pace -
20-15-10-5-10-15-20
Sit-ups
Bench press (155/105 or 125/85 or 95/65)
*30 double under or 60 singles after each round
Accessory:
3x 10-12/side - elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk?si=MmgA8uqRcqdn68Xr
Wednesday, December 6
Warm-up: 3 rounds - 5 power clean (start w/ empty barbell and build to 50% 1RM) + 10 alt scorpion stretch + 10 banded lat pull-down from hollow + 10 alt single leg v-up
Strength:
Every :90 x8 (12:00) - start @ 50% 1RM and build to a challenging complex, or stay moderate to focus on mechanics; reps should be touch and go -
1 power clean + 2 hang power clean + 1 power clean
WOD:
Every 4:00 x5 (20:00) -
15 toes-to-bar, knees-to-elbow, or v-ups (scale to 10)
400 meter row
*Athlete should get :60-:90 rest per round
Accessory:
1:00/side banded lat stretch + 1:00/side figure-4 stretch on wall
https://youtu.be/dXLw6FLTLa4?si=eUBNf-5fNK3fnzBE
https://youtu.be/Wrc8bvRpKUA?si=S47SuNeClIdSw4ob
Thursday, December 7
Warm-up: 2 rounds - 10 alt thoracic reach from squat + 8 alt groiners + 6 alt DB renegade row (start light and build) + 4 inch worms w/ push-up + :20 handstand hold
Strength:
In 12:00, superset the following for 3 rounds (2:00 rest between rounds) -
10-15 HSPU, or any push-up variation
8-10 alt DB renegade row (2 @ 50/35 or 40/20 or 20/10)
WOD:
In 15:00, complete -
Max bike cals
@ 0:00 - 50 air squats
@ 3:00 - 40 air squats
@ 6:00 - 30 air squats
@ 9:00 - 20 air squats
@ 12:00 - 10 air squats
*Scaling option for squats - 30-25-20-15-10
Accessory:
Accumulate 2:00/side star plank or side plank
Friday, December 8
Warm-up: 10-8-6-4-2 power snatch (start w/ empty barbell and build to WOD weight) + plank-up + alt box step-up + dips from pull-up bar or bench + :30 glute bridge hold
WOD:
24:00 EMOM -
3-6 bar muscle-up, jumping bar muscle-up, or pull variation
10-15 burpees or up downs
Rest
3-6 power snatch (135/95 or 95/65 or 45/35)
10-15 box jump over or step over (24/20 in)
Rest
Accessory:
Accumulate 60-100 hollow rocks, weighted if possible
https://youtu.be/WUozA5PFxGg?si=9gXzQrFrbLLMAY94
Saturday, December 9
Messerfit holiday work-out held @ 6:30 and 10 am (donations welcomed - all donation proceeds go to Sugartree Ministries)
https://www.sugartreeministries.com
Warm-up: 5-4-3-2-1 bench press + back squat + deadlift (start w/ empty barbell and build to WOD weight) + :30 easy pace on machine of choice
WOD:
For time -
40 bench press (½ BW)
Calorie row, bike, or ski
40 back squat (¾ BW)
Calorie row, bike, or ski
40 deadlift (BW)
Calorie row, bike, or ski
*To determine calories, take the number of sets to complete the movement and then add a 0
Monday, November 27 - Saturday, December 2
Monday, November 27
Warm-up: 5-4-3-2-1 front squat (start w/ empty barbell and build to 50% 1RM) + Cossack squat/side + :30 banded lat pull down + :30 banded forward raises
Strength:
In 14:00 complete the following (:90 rest between sets) -
Front squat (start @ 50% 1RM and build if possible)
3-3-3-3-3-3
WOD:
For time -
1,000 meter row or ski
20 bar muscle-ups, jumping bar muscle-up, or other pull variation
30 thrusters (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 60-100 alt shoulder taps from plank
Tuesday, November 28
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (empty barbell) + :30 wrist rockers + :30 easy jump rope + :30 plank
Strength
15:00 EMOM -
3 hang power clean, building to WOD weight
:30 barbell rollout https://youtu.be/3C1TRMJveXo?si=C6DKqS6UCxtSF0JM
Rest
WOD:
Every 2:30 x6 (15:00) -
3 hang power clean (185/125 or 155/105 or 95/65)
50 double under or 100 singles
Accessory:
Accumulate 30-50 v-up pass throughs
https://youtube.com/shorts/Jq9-fJNYTSY?si=bSq1DB8P8fm-C_im
Wednesday, November 29
Warm-up: 2 rounds - 12 pvc pass through + 10 alt reverse Samson + 8 dips from bench + 6 inch worms w/ push-up + :30 handstand hold or pike hold from bench
Strength:
Every :90 x4 (12:00) -
:45-:60 handstand walk or or handstand walk progression
1 max unbroken set - dips from rings, handles, or bench
WOD:
For time -
10 burpees
20 sit-ups + 10 burpees
30 lunges + 20 sit-ups + 10 burpees
40 push-ups + 30 lunges + 20 sit-ups + 10 burpees
50 air squats + 40 push-ups + 30 lunges + 20 sit-ups + 10 burpees
Accessory:
Accumulate 30 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=qVXaWCh_Q5d4TbPj
Thursday, November 30
Warm-up: 1:00 easy bike, then 10-8-6-4-2 deadlift (start very light and build to Strength weight) + alt scorpion stretch + supine toes-to-rig + alt quad stretch
Strength:
In 12:00, complete the following x3 (2:00 rest between rounds) -
15-20 deadlifts, unbroken if possible (225/155 or 155/105 or 95/65)
WOD:
3:00 work / 3:00 rest for total reps (15:00) -
Max box jump over (24/20 in)
Max bike cals
Max toes-to-bar, knees-to-elbow, or v-ups
*For example, complete 3:00 of as many box overs as possible, then rest 3:00 before moving on to bike cals
Accessory:
Accumulate 2:00-3:00 Sorenson hold or Superman hold
Friday, December 1
Warm-up: 3 rounds - 5 snatch pull + 3 high snatch pull + 5 muscle snatch + 3 OHS (empty barbell or pvc) + 5 push-up to pike + :30 easy row, bike, or ski
Strength:
In 12:00, complete the following (start light and build to a heavy single if possible) -
Power or squat snatch, athlete’s choice (:90 rest between sets)
5-4-3-2-1
Partner WOD:
For time (you go, I go) -
20 wall walks
40 cal row or ski (both partners together)
60 power snatch (135/95 or 95/65 or 45/35)
Accessory:
Accumulate 2:00 L-sit or tuck hold on parallettes or boxes
https://youtu.be/_HbccxgnCg0?si=kTNBONdteFKMt9cq
https://youtu.be/dq8RFi2bxms?si=erXyJ3hVYHVMPDFD
Saturday, December 2
Warm-up: 3 rounds - 10 banded cat camels + :30 easy jump rope + 10 tempo ring rows + :30 easy bike + 8 thread the needle w/ thoracic rotation/side
WOD:
24:00 EMOM -
200 meter run (scale to 100)
5 strict pull-ups + max wall balls (20/14 or 14/10)
Rest
15/12 cal bike (scale to 12/9)
30 double under (60 singles) + max HSPU (or any push-up variation)
Rest
Accessory:
Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side + :30/position 3-way banded shoulder stretch
Monday, November 20 - Saturday, November 25
Monday, November 20
Warm-up: 3 rounds - 12 alt Cossack squat + 10 tempo rings + 8 DB bicep curls (2 @ light weight) + 6 thrusters (start w/ empty barbell and build to WOD weight)
Strength:
In 14:00, superset the following for 2 rounds (3:00 rest between rounds) -
6 DB bicep curls (2 @ 50/35 or 45/30 or 40/25)
6 DB bicep curls (2 @ 45/30 or 40/25 or 35/20)
6 DB bicep curls (2 @ 40/25 or 35/20 or 30/15)
6 DB bicep curls (2 @ 35/20 or 30/15 or 25/10)
WOD: (12:00)
6 rounds for total pull-ups (:90 work / :30 rest) -
21-18-15-12-9-6
Thrusters (95/65 or 75/45 or 45/35)
*Max pull-ups or ring rows in remaining time
Accessory:
1:00 banded lat stretch/side
Tuesday, November 21
Warm-up: 10-8-6-4-2 banded good mornings + deadlift (start very light and slowly build toward WOD weight) + alt reverse Samson stretch + push-up to pike
Strength:
12:00 EMOM -
3-5 deadlift (continue building to WOD weight)
Max distance unbroken HS walk or :30-:45 handstand walk progression
Rest
WOD:
E2MOM x10 (20:00) -
3 deadlifts (315/205 or 275/185 or 225/155 or 155/105)
10-15 push-ups
*Complete both movements in 2:00, then rest for the remaining time
Accessory:
Accumulate 30-50 plate rows from Sorenson hold (no heavier than 25# plate)
Wednesday, November 22
Warm-up: 5-4-3-2-1 bench press (start w/ empty barbell and build to Strength weight) + inch worm w/ push-up + single leg v-up/side + :30 easy jump rope
Strength:
In 15:00, superset the following x5 (:90 rest between rounds) -
Bench press (185/125 or 135/95 or 85/55)
10-8-6-4-2
:30 plank (weighted w/ plate if possible) after each bench press set
WOD:
For total reps (13:00) -
3:00 AMRAP -
Max toes-to-bar, knees-to-elbow, or v-ups
-2:00 rest-
3:00 AMRAP -
Max jump rope (doubles or singles)
-2:00 rest-
3:00 AMRAP -
Max sit-ups
Accessory:
3x 8-10 cable face pulls @ challenging weight (:60 rest between sets) https://youtu.be/0Po47vvj9g4?si=N00ju6-1fPAwr-qs
Thursday, November 23
Happy Thanksgiving!
Open Gym training option -
Warm-up: 2 rounds - 1:00 easy bike + 10 alt groiners + 1:00 easy row or ski + 10 pvc pass throughs + :30 easy bike + 10 banded pull-aparts + :30 easy row or ski
Partner WOD:
For time -
3-6-9-12-15-18-21-24-27-30
Bike calories
Row or ski calories
*Each partner completes all reps (e.g., P1 bikes 3 cals while P2 rows or skis 3 cals, then partners switch and P1 rows or skis 3 cals while P2 bikes 3 cals. This continues until both athletes have completed 30 cals on each apparatus)
**Scaling option = 2-4-6-8-10-12-14-16-18-20 reps on each apparatus
Friday, November 24
Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build) + runners lunge w/ thoracic rotation/side + alt toe touch from plank + bootstrappers
Strength:
E2MOM x7 for total load (14:00) -
Back squat or box squat
3-3-3-3-3-3-3
*Athlete can build or stay at the same weight across all sets; if lifting lighter, athlete can perform 5 squats each round instead of 3; athlete should be able to complete all 3 squats without re-racking the barbell
Partner WOD:
20 rounds for time (you go, I go) -
10 back rack lunges (135/95 or 95/65 or 45/35)
Accessory:
3x10 hamstring curls (:60 rest between sets)
Saturday, November 25
Warm-up: 3 rounds - 5 muscle clean + 5 push jerk or split jerk (empty barbell) + :30 warm up for gymnastics skill of choice + :30 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=YxsNy23G0Hz7wh3-
Strength:
Every :90 x5 (15:00) -
3 clean and jerk, building to WOD weight
:45-:60 work on gymnastics skill of choice
WOD:
“Grace”
For time -
30 clean and jerks (135/95 or 115/75 or 85/55)
*Expected times for Grace - beginner 6-7 mins; intermediate 4-5 mins; advanced 3-4 mins; elite < 2
Accessory:
Accumulate 20/side open book stretch on wall https://youtube.com/shorts/3cUd0s2ooQw?si=GfXgpbafABC-XLQU
Monday, November 13 - Saturday, November 18
Monday, November 13
Warm-up: 3 rounds - 10 thoracic rotations from runners lunge/side + 5 banded box step-ups/side + :30 seated hamstring stretch/side + :30 elevated pigeon stretch/side
WOD:
Chad (Veteran’s Day WOD)
For time -
1,000 box step-ups (20 in)
*Wear ruck pack or weighted vest if desired; scale to 200-500 step-ups
Chad Michael Wilkinson of the US Navy died from suicide in May 2021 after 22 years of active service. Today and every day we are so grateful for those who sacrificed their lives for our country.
Tuesday, November 14
Warm-up: 2 rounds - :30 plank + 10 alt single leg v-up + :30 easy row + 10 alt reverse Samson + :30 easy ski + 10 alt toe touch from plank + :30 easy bike
Strength:
Every 3:00 x3 (9:00) -
15 sit-ups + 12 mountain climbers (:01 pause @ knee) + 9 elevated leg raises https://youtube.com/shorts/gK4s6LmfLfc?si=x88CITcB8TtRzXft
WOD:
18:00 EMOM for total cals -
Max effort cals on cardio machine (alternate between row or ski and bike)
Rest
Accessory:
3x 6-8/side single leg KB RDL (:60 rest between sets)
Wednesday, November 15
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 80% 1RM or challenging weight) + air squat + banded forward raise + banded lat pull-down
Strength:
E2MOM x5 (10:00) -
5 bench press @ 80% 1RM
WOD:
Fran prep
5 rounds for time -
10 thrusters (95/65 or 65/45)
10 pull-ups or ring rows
Accessory:
Tabata bicep curls (empty barbell)
Thursday, November 16
Warm-up: 3 rounds - 5 burpee broad jump + :30 easy jump rope + 5 inch worms w/ push-up + :30 alt quad stretch + 5 scorpion stretch/side + :30 handstand hold
WOD:
Every 10:00 x3 (30:00) -
50 double under or 100 singles (scale to 30 doubles / 60 singles)
400 meter run (scale to 200)
30 burpees or up downs (scale to 20)
20 handstand push-ups or any push-up variation (scale to 10)
*8:00 time cap per round
Accessory:
Accumulate 20 prone T raises + 20 prone Y raises (rest as needed)
Friday, November 17
Warm-up: 2 rounds - 10 supine toes-to-rig + 5 clean pull + 5 high clean pull + 5 muscle clean + 5 front squats (start w/ empty barbell) + :30 wrist rockers
Strength:
12:00 EMOM -
3-5 power or squat cleans, building to WOD weight
Max unbroken toes-to-bar, knees-to-elbow, or v-ups
Rest
WOD:
For quality reps @ steady pace (1:1 rest between sets) -
10-8-6-4-2
Power clean or squat clean @ 70% 1RM
-3:00 rest-
5-4-3-2-1
Power clean or squat clean @ 80% 1RM
*Reps do not need to be touch and go
Accessory:
Accumulate 40 m HS walk, 1:00 plate march from HS, 1:00 HS hold against wall or pike hold from bench, or 2:00 plank https://youtu.be/Q-fKAoyzK6w?si=ftxal6H7z0YMBGki
Saturday, November 18
Warm-up: 5-4-3-2-1 push jerk or split jerk (start w/ empty barbell and build toward WOD weight) + inch worms w/ push-up + tempo ring row + Cossack squat/side
WOD:
30:00 EMOM -
1-3 push jerk or split jerk (185/135 or 155/105 or 95/65)
12-15 KB swings (54/35 or 35/20)
1-3 wall walks
12-15 KB swings (54/35 or 35/20)
2-5 BMU, jumping BMU, or other challenging pull movement
Rest
Accessory:
3x 8-10 DB reverse flys (2 @ moderate weight) https://youtu.be/hf7jnF45N_I?si=cJtRUT6sCyahfZpA