Monday, December 30 - Saturday, January 4
Monday, December 30
Warm-up: 2 rounds - 12 pvc pass through + 10 weighted bootstrapper from bench + 8 alt reverse Samson + 6 pvc overhead squat (:03 eccentric tempo) + :30 banded lat pull-down from hollow https://youtu.be/SWOpzRpUNLI?si=AzUYcpna6mxZGKo0
Strength:
Every 2:00 x3 (12:00) complete the following technique work -
8 snatch balance + 4 overhead squat, :03 eccentric tempo (empty barbell)
9-12 strict knees-to-elbow
WOD:
Every 3:00 x6 (18:00) -
400/300 meter row or ski, directly into
Round 1, 3, 5 - 8 power snatch (95/65 or 65/45 or 45/35)
Round 2, 4, 6 - 8 alt overhead reverse lunge (95/65 or 65/45 or 45/35)
Accessory:
Accumulate 1:00/side banded thread the needle
Accumulate 1:00/side lat stretch from child’s pose
https://youtu.be/ZdBhLfBllgw?si=2aYo3pV1zGlRYwAt
https://youtu.be/2pkLUbN34GI?si=mjk1JgVEWC6_pk97
Tuesday, December 31
Warm-up: 5-4-3-2-1 wall ball thruster + kip swing + power clean (start light and build to WOD weight) + scorpion stretch/side + inch work w/ push-up + cat cow
WOD:
New Year’s Countdown
24 rounds for time (you go, I go) -
5 wall ball (20/14 or 14/10 or 10/6)
3 bar muscle-up or challenging pull-up
1 power clean @ BW, ¾ BW or ½ BW
*Each partner to complete 12 rounds (P2 rests while P1 works)
Accessory:
Superset x2-3 (:90 rest between rounds) -
10 DB bent over row + max effort DB gun hold (2 @ moderate weight; use same weight for both movements if possible)
https://youtu.be/VP_f9V854og?si=6SYlOpeN_0_j336b
https://youtu.be/73eiD1gDvDc?si=D0idnOOtsfLUF5vF
Wednesday, January 1
No classes - Happy New Year! Optional open gym WOD -
Warm-up: 2 rounds - 10/side seated ankle rolls + :30 easy jump rope + 5 broad jump + :30 alt quad stretch + 10 banded snow angel + :30 banded straddle stretch https://youtube.com/shorts/T23cCVPsFCg?si=r6sGzuy934HF8V6d
WOD:
Every 1:00 x6 (0:00-6:00) -
20 double under or 40 singles + 5 burpees
-Directly into-
Every 2:00 x3 (6:00-12:00)
40 double under or 80 singles + 10 box jump over (24/20 in)
-Directly into-
For time -
120 double under or 240 singles + 30 burpee box jump over (24/20 in)
Accessory:
4:00 Tabata set (8 rounds) - Copenhagen plank (4 rounds per side)
4:00 Tabata set (8 rounds) - alternating banded side step
Thursday, January 2
Warm-up: 8-6-4-2 bench press (start w/ empty barbell and build to 65% 1RM / RPE 6) + DB deadlift (2 @ light weight) + thoracic rotation/side from runners lunge + :20 handstand hold + :20 chest opener stretch on rings
Strength:
Every :90 x5 (15:00) -
5-4-3-2-1 bench press (start @ 65% 1RM / RPE 6) and build to challenging single if possible
10 DB lat pull-over (50/35 or 40/25 or 30/15)
WOD:
Every 4:00 x4 (16:00) -
15 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
12 handstand push-up, pike push-up from bench, or any push-up variation
12/9 bike calories
Accessory:
Accumulate 1:00/side banded lat stretch from straddle
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
Friday, January 3
Warm-up: 15:00 AMRAP - 5 back squat (light) + 10 supine toes-to-rig + :30 shoulder tap from plank + 5 Cossack squat/side + 10 alt thoracic reach from low squat
Strength:
Every :90 x4 (12:00) -
10-16 DB plank pull through @ moderate weight (feet elevated if possible)
3 back squat, warming up to WOD weight
WOD:
16:00 EMOM -
5 back squat (225/155 or 155/105 or 105/75)
10 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00/side couch stretch w/ lateral reach
https://youtube.com/shorts/2qyTrDkN7Uw?si=bA8rE0UFnpAahuB3
Saturday, January 4
Warm-up: 2 rounds - 14 alt groiner + 12 pvc pass through + 10 banded good morning + 8 DB power clean + 6 DB push jerk + 4 alt DB reverse suitcase lunge (2 @ light weight for all DB movements)
WOD:
36:00 EMOM -
16 Russian KB swing (53/35 or 35/25 or 25/15)
14 hang DB power clean (2 @ 50/35 or 40/25 or 30/15)
12 cal row, bike, or ski
Rest
16 sit-up, weighted if possible
12 alt goblet lunge (53/35 or 35/25 or 25/15)
10 DB push press (2 @ 50/35 or 40/25 or 30/15)
Rest
Accessory:
Tabata bicep curls (45/35)
Monday, December 23 - Saturday, December 2
Monday, December 23
Warm-up: 15:00 AMRAP - :30 easy jump rope + 10 alt quad stretch + :30 easy bike + 10 alt groiner + :30 alt calf stretch + 10 banded good morning
WOD:
4 rounds for time (3:00 rest between rounds) -
9 cal bike
35 double under or 70 singles
9 cal bike
35 double under or 70 singles
9 cal bike
*Partner WOD option (you go, I go) - 8 rounds (4 each); P1 completes all 97 reps then rests while P2 goes
Accessory:
Accumulate 2:00-3:00 plank, weighted if possible
Tuesday, December 24
Warm-up: 1:00 easy row or ski (1x) directly into 2 rounds - 12 pvc pass through + 10 push-up to pike + 8/side 1-arm ring row + 6 incline DB chest-supported row (light) https://youtu.be/DIS839guYUk?si=9qebnxinDifDmgJJ
Strength:
In 18:00, superset the following x5 (:90 rest between supersets) -
10-10-8-8-6
Strict pull-up
Incline chest-supported DB row (2 @ moderate weight)
WOD:
For time -
50 push-up
1,000 meter row or ski
-3:00 rest-
25 push-up
500 meter row or ski
Accessory:
3x 10-15 GHD hip extension, :01 pause @ top
Wednesday, December 25
No classes - Merry Christmas!!
Thursday, December 26
Warm-up: 3 rounds - 12 alt scorpion stretch + 10 alt reverse Samson + 8 supine toes-to-rig + 6 bootstrapper + 4 DB push press (2 @ light weight) + 2 deadlift + 2 hang power clean + 2 front squat (start w/ empty barbell and build to WOD weight)
WOD:
12 Days of Christmas -
1 wall walk
2 toes-to-bar or knees-to-elbow
3 bar muscle-up or kipping pull-up
4 deadlift (135/95 or 95/65 or 65/45)
5 hang power clean (135/95 or 95/65 or 65/45)
6 front squat (135/95 or 95/65 or 65/45)
7 bar-facing burpees
8 box jump (30/24 or lower)
9 row, bike, or ski calories
10 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
11 DB snatch (2 @ 50/35 or 40/25 or 30/15)
12 DB push press (2 @ 50/35 or 40/25 or 30/15)
Accessory:
1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00/side banded lat stretch
Friday, December 27
Warm-up: 2 rounds - :30-:45 banded glute bridge hold + 8/side thoracic reach from runners lunge + 8/side Cossack squat + 8/side windmill (no weight) + 8 cat cow
Strength:
In 12:00, complete 3 rounds (:90 between rounds) -
8/side KB windmill @ light/moderate weight
:30-:45 1 ¼ banded DB hip thrust @ challenging weight, :01 pause @ top
WOD:
16:00 AMRAP -
6-12-18-24-30-36-42……
Sit-up (continue to increase by 6 until time is up)
200 meter run after each round
Accessory:
Accumulate 1:00 upward downward dog flow + 1:00 reverse tabletop stretch
https://youtube.com/shorts/t-oXsFuZGyo?si=N-uZyrV47ie9x6Qb
https://youtu.be/C-YR1fLlOJs?si=7Cu_UG27IN5OBxqQ
Saturday, December 28
Warm-up: 2 rounds - :30 easy jump rope + 8 bench press (empty barbell) + 10 banded snow angel + :30 chest opener stretch on rings + 8 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=unUFs0_Eo3QnX1gc
Strength:
9:00 EMOM -
21 bicep curl series (45/35)
3-5 bench press (start light and build towards starting WOD weight)
Rest
WOD:
18:00 EMOM -
50 double under or 100 singles
5-4-4-3-3-3 bench press (start light and build to a heavy set of 3 if possible)
Rest
Accessory:
3x6-8/side single leg RDL @ moderate weight
Monday, December 16 - Saturday, December 21
Monday, December 16
Warm-up: 2 rounds - 12 bootstrapper + 10 alt Cossack squat + 8 alt back rack lunge (empty barbell) + 6/side scorpion stretch + 4 inch worm w/ push-up
Strength:
Every 2:00 x6 (12:00) -
8 back rack lunge (start light and build to challenging set if possible)
WOD:
For time -
30-24-18-12
Row calories
Bike calories
*Scale to 24-18-12-6
Accessory:
3x 9-12 prone Y raise, :01 pause in top position (:60 rest between rounds)
https://youtu.be/103Mv8i-ctE?si=lLUVohNqTMelon9V
Tuesday, December 17
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean (light) + 1-arm ring row/side + thread the needle w/ thoracic rotation/side + :30 easy jump rope + :30 wrist rockers
Strength:
In 14:00 complete the following x4 (:90 rest between rounds) -
:30-:60 challenging pull work (e.g., pull-up, muscle-up, midline cable pulls)
60-42-30-18 hollow rock
WOD:
In 15:00, complete the following for total load @ steady pace -
10-8-6-4-2
Hang power clean (start light and build to heavy double if possible)
*50 double under, :60 double under work, or 100 singles after each round
Accessory:
Accumulate 1:00/side banded lat stretch
Accumulate 1:00 reverse tabletop stretch
https://youtu.be/C-YR1fLlOJs?si=cOcXyKwxneg9A2SZ
Wednesday, December 18
Warm-up: 15:00 AMRAP - 5/side goblet lateral DB step-up (light) + 10 banded snow angel + 15 banded pull-apart + 10 alt toe touch from plank + 5 pike walk out from bench https://youtube.com/shorts/dZpao06shrc?si=Yn0piaAZqHg3EeaD
WOD:
30:00 EMOM -
5 wall walk (or pike walk out from bench)
10 goblet lateral DB box step-over (24/20 @ 50/35 or 40/25 or 30/15) https://youtu.be/4SYPu67tu70?si=X_t3NKtYqtrDqozc
15 lateral burpees over DB (scale to up downs or hand-release push-up)
20 sit-up (weighted or GHD if possible)
25 air squat
Rest
Accessory:
2-4 rounds - 21 bicep curl series @ 45/35 (:60 rest between rounds)
Thursday, December 19
Warm-up: 2 rounds - 12 banded good morning + 10 supine toes-to-rig + 8 alt DB snatch (light) + 6 alt gorilla row (2 @ light weight) + 4/side thoracic rotation from runners lunge
Strength:
In 14:00, superset the following x3 (:90 rest between supersets) -
12-14 alt KB gorilla row (2 @ 70/53 or 53/35 or 35/20)
12-14/side 1-arm KB front rack march (same weight as above if possible)
*Get 2-4 alt DB snatch after each round to prepare for WOD
WOD:
12:00 AMRAP -
12 alt DB snatch (70/50 or 50/35 or 40/20)
12 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 2:00/side Copenhagen plank w/ rotation https://youtube.com/shorts/KIqN9DQ8qBE?feature=shared
Friday, December 20
Warm-up: 2 rounds - 12 banded pvc lat pull-down + 8 wall ball thruster (light) + 4/side Turkish sit-up (light) + 8 alt upward to downward dog + 12 banded forward raise
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
2/side Turkish get up or 8/side Turkish sit-up @ moderate weight
15-20 banded pvc lat pull down from hollow (:01 pause @ bottom)
Partner WOD:
For time (you go, I go) -
200 wall ball (20/14 or 14/10 or 10/6)
*Partners to split reps evenly; Rx+ option = 300 wall ball
Accessory:
Accumulate -
1:00 straddle stretch (alternate between left, middle, right - :05 pause/position)
1:00/side banded open book stretch (moderate band)
Saturday, December 21
Holiday Fundraiser for Sugartree Ministry Center
Donations of any amount are welcome - all proceeds will go to Sugartree Ministry Center to help feed, clothe, and house those in need. https://www.sugartreeministries.com
Warm-up: 15:00 AMRAP - 5 back squat + 5 deadlift + 5 bench press (start light and build to WOD weight) + 10 pvc pass through + 10 alt thoracic reach from low squat
Partner WOD:
For time to surpass 25,000 lbs (you go, I go) -
Bench press
Back squat
Deadlift
*Partners to share barbells if possible; scale to 15,000-20,000 lbs if working alone
Rep scheme example (male) -
Bench press - 60 reps (30 each) @ 155# (9,300)
Back squat - 50 reps (25 each) @ 155# (7,750)
Deadlift - 40 reps (20 each) @ 225# (9,000)
Rep scheme example (female) -
Bench press - 80 reps (40 each) @ 105# (8,400)
Back squat - 70 reps (35 each) @ 105# (7,350)
Deadlift - 60 reps (30 each) @ 155# (9,300)
Monday, December 9 - Saturday, December 14
Monday, December 9
Warm-up: 1:00 easy row, bike, or ski (1x) into 2 rounds - 5 hang clean + 5 front squat (empty barbell) + 10 banded glute bridge + 10 alt thoracic rotation from runners lunge
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
3 hang squat clean (start light and build to WOD weight)
10-15 barbell hip thrust, :01 pause @ top (current squat clean weight)
WOD:
100/80 cal row, bike, or ski
*Every 2:00, starting @ 0:00 -
5 hang squat clean (155/105 or 135/95 or 95/65)
Accessory:
3x15-20 prone T raise, :01 pause at top
Tuesday, December 10
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 bench press (start w/ empty barbell) + 6 renegade row (light) + 4 inch worm w/ push-up
Strength:
Every :90 x3 (9:00) -
3-5 bench press, building to WOD weight
10-15 DB lat pullover (50/35 or 40/25 or 30/15) https://youtu.be/CSkSflHdC3A?si=C7o93Hvb0Innv6tJ
WOD:
In 20:00, complete the following for quality reps @ steady pace -
30 bench press (155/105 or 105/75 or 75/55)
20 toes-to-bar, knees-to-elbow, or v-ups
10 renegade row (2 @ 50/35 or 40/25 or 30/15)
-2:00 rest-
30 renegade row
20 bench press
10 toes-to-bar, knees-to-elbow, or v-ups
-2:00 rest-
30 toes-to-bar, knees-to-elbow, or v-ups
20 renegade row
10 bench press
Accessory:
Tabata DB plank pull through @ moderate weight
https://youtu.be/Zko5x2SoQmo?si=R52IsfXGMpLsYAef
Wednesday, December 11
Warm-up: 8-6-4 Cossack squat/side + scorpion stretch/side + deadlift (start w/ empty barbell and slowly build) + 1-arm DB Z press/side (light) + :30 easy jump rope
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
7-10/side 1-arm DB Z press (50/35 or 40/25 or 30/15) https://youtube.com/shorts/9x6qEVBzEnQ?si=nyXsTZ01iGRIZy50
3-5 deadlift, building to WOD weight
WOD:
14:00 AMRAP -
2-4-6-8…
Deadlift (225/155 or 155/105 or 105/75)
*40 double under or 80 singles after each round
Accessory:
Accumulate 50-100 hollow rock, weighted if possible
https://youtu.be/7nhUDQKu-Ss?si=7gcbcHvTCZ9ZzQMN
Thursday, December 12
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 alt pistol squat to bench + 10 tempo ring row + 8 alt reverse Samson + 6/side box step-up + 4 burpee broad jump
Strength:
Every :90 x4 (12:00) -
12-16 alt pistol squat or pistol squat progression
Max strict pull-up (weighted if proficient) or horizontal ring row (RPE 8/10)
WOD:
5 rounds for time -
15/12 cal bike (scale to 12/9 or 9/6)
9 burpee box jump or burpee step-up (24/20 in)
Accessory:
3x 8-10/side KB windmill @ light/moderate weight https://youtu.be/3rtUK_jUv4s?si=HtYGpVRlvQx7RCRQ
Friday, December 13
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + thread the needle w/ thoracic rotation/side + bootstrapper
Strength:
9:00 EMOM -
3-position power snatch @ light/moderate weight (RPE 7/10)
https://youtu.be/xdVthOyM65I?si=swi-9pd4oPTbLm4q
WOD:
15:00 EMOM (12:00 EMOM w/o rest) -
5 hang power snatch + 10 overhead squat (95/65 or 65/45 or 45/35)
20 sit-ups
15 thruster (96/65 or 65/45 or 45/35)
20 sit-ups
Rest (optional)
Accessory:
1:00/side banded lat stretch + 1:00 weighted hamstring stretch from bench
https://youtu.be/nsokWQIpX6k?si=5i2WVm7GxFYsHjhP
Saturday, December 14
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 alt shoulder tap from handstand, pike, or plank + 12 pvc pass through + 5 kip swing + 12 banded lat pulldown + 5/side 1-arm DB/KB bent-over row (light)
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side 1-arm DB/KB bent-over row @ challenging weight
:60 handstand walk, handstand walk progression, or challenging plank
WOD:
EMOM until you reach 1,500 meters -
2-5 bar muscle-up or 7-10 pull-up or challenging pull variation
Max row or ski meters
Rest
Accessory:
1:00 alt downward to upward dog
1:00/side figure-4 stretch w/ rotation
1:00/side lat stretch on rig
Saturday, December 7
Saturday, 12/7
Warm-up: 15:00 AMRAP - 5-4-3-2-1 back squat (start w/ empty barbell and slowly build) + scorpion stretch/side + kip swing + :20 pike hold from box or bench + :30 banded pvc pull-down from hollow
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start @ 50% 1RM (light weight) and build to heavy single if possible
*Alternate between the following after each round -
30-ft handstand walk or :30-:60 handstand work
3-6 bar muscle-up or chest-to-bar pull-up, or 6-8 chin over bar pull-up or horizontal ring row
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch w/ reach
1:00 reverse table top pose https://youtube.com/shorts/Vf2gzzi7Wz4?si=qoB6yPxnSTabA3QR