Monday, December 18 - Saturday, December 23
Monday, December 18
Warm-up: 5-4-3-2-1 power snatch + overhead squat (start w/ empty barbell and slowly build to Strength weight) + push-up to pike + :30 supine toes-to-rig
Strength:
14:00 EMOM (barbell weight suggestion = 115/75 or 75/55 or 45/35) -
1 power snatch + 2 hang power snatch + 3 overhead squat
Rest
*The goal is to lift moderate with a high focus on mechanics
WOD:
15:00 AMRAP -
5 toes-to-bar, knees-to-elbow, or v-ups
5 handstand push-up, or any push-up variation
5 hang power snatch (95/65 or 65/45 or 45/35)
Accessory:
1:00 banded lat stretch/side
Tuesday, December 19
Warm-up: 3 rounds - 8 tempo ring row + 10 alt reverse Samson + 8 alt scorpion stretch + 10 alt thoracic reach from low squat + 8 pvc pass through
Strength:
Every :90 x4 (12:00) -
Max unbroken strict pull-up or inverted barbell row (rest once you drop off pull-up bar)
2 alt DB lunge + 3 DB HPC + 3 DB front rack squat (start light and build)
WOD:
E2MOM x7 (14:00) -
10 alt suitcase DB lunge (2 @ 50/35 or 40/20 or 20/10)
8 DB hang power clean (2 @ 50/35 or 40/20 or 20/10)
6 DB front rack squats (2 @ 50/35 or 40/20 or 20/10)
Accessory:
Accumulate 20 reps - banded ITW complex
Wednesday, December 20
Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 80% 1RM) + banded pull-apart + banded snow angels + :30 easy jump rope
Strength:
8:00 EMOM -
3 bench press @ 80% 1RM, or challenging weight
WOD:
3 rounds for total time (2:00 rest between rounds) -
12 burpees or up downs
42 double under or 84 singles
9 burpees or up downs
30 double under or 60 singles
6 burpees or up downs
18 double under or 36 singles
Accessory:
3x10 cable face pulls @ moderate weight (:60 rest)
Thursday, December 21
Warm-up: 2 rounds - 8 clean pull + 6 clean high pull + 8 muscle clean (empty barbell) + 8 alt box step-up + 6 kip swing + :30 wrist rockers
Strength:
Every :90 x8 (12:00) -
5-4-3-2-1-1-1-1
Power clean (start light and build to WOD weight)
WOD:
20:00 rounds @ steady pace (zone 2) -
1 power clean (185/135 or 155/105 or 95/65)
2 box jump over or step-over (24/20 in)
3 chest-to-bar pull-up or other pull variation
Accessory:
Accumulate 50-75 v-up (weighted w/ 10# plate if possible)
Friday, December 22
Warm-up: 2 rounds - :30 alt quad stretch + 8 bootstrappers + :20 handstand hold (back to mats if possible - see video) + 5 back squat (empty barbell) + :30 easy row
Strength:
In 12:00 complete 3 rounds for the following (:90 rest between rounds) -
Max distance HS walk or :30-:45 handstand walk progression
5 back squat, warming up for WOD
WOD:
4:00 AMRAP x3 for total squats (4:00 rest between AMRAP’s) -
4:00 AMRAP -
400 meter row or ski
18/15 cal bike (scale to 15/9)
Max back squat (115/75 or 85/55 or 45/35)
-4:00 rest-
4:00 AMRAP -
400 meter row
18/15 cal bike (scale to 15/9)
Max back squat (125/85 or 95/65 or 65/45)
-4:00 rest-
4:00 AMRAP -
400 meter row or ski
18/15 cal bike (scale to 15/9)
Max back squat (135/95 or 115/75 or 75/55)
Accessory:
3x 10-15 GHD hip extensions (:60 rest)
Saturday, December 23
Warm-up: 3 rounds - 5 inch worm w/ push-up + 10 alt Cossack squat + 5 banded forward raise + 10 air squat + 5 burpee broad jump
Strength:
In 14:00, superset the following for 4 rounds (:90 rest between rounds) -
:60 work on gymnastics skill of choice
:60 max sit-ups
Partner WOD:
For time -
200 wall balls (20/14 or 14/10)
E2MOM - 5 synchro burpees
*Partners split reps evenly on wall balls (you go, I go), but complete burpees together (synchro)
Accessory:
Accumulate 50-75 seated banded hamstring curls
https://youtube.com/shorts/zBwbXWOaVuI?si=45shGaM-unknj3_-
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