Monday, December 15 - Saturday, December 20
Monday, December 15
Warm-up: 2 rounds - 10 ring row + 10 alt Cossack squat + 5 muscle clean + 5 front squat (light) + 5 inch worm w/ push-up + 10/side side lying banded open book stretch
Strength:
Every 2:00 x7 (14:00) -
1 power clean + 2 hang power clean + 3 front squat
*Start light and build as able
WOD:
2:00 work / 2:00 rest x4 (16:00) -
20/16 calorie row, bike, or ski (scale to 16/12)
Max bar muscle-up, pull-up, or challenging ring row in remaining time
Accessory:
Tabata banded tricep extensions
https://youtu.be/HXia-KuaBu4?si=35Grb9YACJ_Mb1Do
Tuesday, December 16
Warm-up: 8-6-4 barbell bent-over row (light) + 1 ¼ back squat (light) + alt thoracic reach from low squat + single leg KB RDL/side (light) + :30 banded pull-apart
Strength (28:00):
In 14:00, superset x3 (:90 rest between supersets) -
6/side single leg KB RDL (53/35 or 40/25 or 30/15)
8 1 ¼ back squat (135/95 or 95/65 or 65/45)
10/side single leg DB glute bridge, foot elevated (50/35 or 40/25 or 30/15)
——————
In 14:00, superset x3 (:90 rest between supersets) -
10 barbell bent-over row (135/95 or 95/65 or 65/45)
12 chest supported DB lat kickback (2 @ moderate weight)
14/side banded rear delt pull
Accessory:
Accumulate 60-100/side weighted side bend @ challenging weight
Monday, December 8 - Saturday, December 13
Monday, December 8
Warm-up: 15:00 AMRAP - 8 DB RDL (start light and build) + 10 upward to downward dog + 8 push-up to pike + 10 pvc pass through + 8 Pendlay row (start light and build)
Strength:
In 28:00, complete the following -
In 14:00, superset x3 (:90 rest between supersets) -
10 Pendlay row @ moderate weight (7/10 RPE)
21 bicep curl series (the 7’s) @ 55/45 or 45/35
Max effort unbroken dips from rings or dip handles (7-8/10 RPE)
—————-
In 14:00, superset x3 (:90 rest between supersets) -
10 GHD hip extension, :01 pause @ top (hold light plate if able)
12 DB/plate reverse fly (2 @ light weight)
Max effort unbroken DB Romanian deadlift (2 @ 70/50 or 50/35 or 35/25)
Accessory:
Tabata crossbody knee-to-elbow from plank
https://youtu.be/L2JyFRVsdLg?si=w2eeFWOkgRqcaqPi
Tuesday, December 9
Warm-up: 2 rounds - 12 alt shoulder tap from HS or plank + 10/side 1-arm ring row + 8 wall ball thruster (light) + 10 alt reach from low squat + 12 alt hamstring scoop
Strength:
Every :90 x4 (12:00) -
:30-:60 handstand work or challenging core work
Max effort unbroken (1x) strict pull-up (7-8/10 RPE)
WOD:
For time -
21-15-9-15-21
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Accumulate 75-100 Russian twist w/ wall ball @ same weight as above
Wednesday, December 10
Warm-up: 8-6-4 Power clean (start light and build to 60% 1RM) + alt toe touch from plank + thread the needle w/ thoracic extension/side + cat cow + :30 easy jump rope
Strength:
In 15:00, complete the following (have plates readily available for quick transitions) -
5:00 EMOM (0:00-5:00) -
3 touch-and-go power clean @ 60% 1RM or 6/10 RPE
5:00 EMOM (5:00-10:00) -
2 touch-and-go power clean @ 70% 1RM or 7/10 RPE
5:00 EMOM (10:00-15:00) -
1 power clean @ 80% 1RM or 8/10 RPE
WOD:
5 rounds for time -
5 wall walk
50 double under or 100 singles
5 hang power clean (135/95 or 95/65 or 65/45)
Accessory:
3x10 hamstring curls @ moderate weight
Thursday, December 11
Warm-up: 15:00 AMRAP - 10 banded good morning + 10 alt single leg v-up + :30/side pigeon stretch + 10 alt back rack reverse lunge (light) + 10 alt box step-up
WOD:
25:00 EMOM -
12 deadstop KB swing (53/35 or 40/25)
12 alt back rack lunge (155/105 or 95/65 or 65/45)
12 box jump over or step-over (24/20 in)
24 sit-up
Rest
Accessory:
Superset x3 (2:00 rest between supersets) -
10-15/side deficit clamshell
:30-:45/side Copenhagen plank
Friday, December 12
Warm-up: 2 rounds - 6 hang power snatch + 6 overhead squat (light) + 12 banded snow angel + 6 inch worm w/ push-up + 12 banded pull-apart + 6 bootstrapper + 12 alt groiner
Strength:
Every 2:00 x8 (16:00) -
1 power snatch + 2 hang power snatch + 3 overhead squat
*Start light and build every 2 rounds as able
WOD:
For time until 100 calories -
Row, bike, or ski
Every 2:00, starting @ 0:00 -
10 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
Accumulate 30-50 prone T raises, :01 pause @ top
https://youtu.be/yejKRcxeH90?si=LojM6ZMkqdtApGOc
Saturday, December 13
Warm-up: 10-8-6 back squat, deadlift, or bench press + supine toes-to-rig + thoracic reach from runners lunge/side + prone scorpion stretch/side + plate thoracic opener
WOD:
In 30:00, complete the following @ steady pace (for selected lift, start @ 50% 1RM and build by 5% as able) -
10-9-8-7-6-5-4-3-2-1
Back squat OR deadlift OR bench press (athlete’s choice)
After rounds 1,3,5,7,9 -
Max effort unbroken kipping toes-to-bar, knees-to-elbow or v-up (7-8/10 RPE)
After rounds 2,4,6,8,10 -
16-20 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
https://youtu.be/Q7FtGv0v7vg?si=jRY8JgJDxMXPLRSV
Accessory:
Accumulate 50-100 landmine oblique rotations @ moderate weight
Monday, December 1 - Saturday, December 6
Monday, December 1
Warm-up: 8-6-4 alt reverse Samson + Filly press/side (light) + scorpion stretch/side + alt upward to downward dog + alt thoracic reach from runners lunge + :30 jump rope
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8/side Filly press (2 @ 50/35 o4 40/25 or 30/15)
8/side 1-arm DB overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
4 rounds for time -
400 meter row or ski
75 double under or 150 singles
Accessory:
Accumulate 30-50/side deficit clamshells from benches
https://youtu.be/FUj_ajQcNhg?si=yLpimcSRmM9lTp_b
Tuesday, December 2
Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (light) + 10 bootstrapper + 10 ring row (slow tempo) + 10 kip swing + 15 banded snow angel
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power clean + hang power clean (start @ 50% 1RM and build toward WOD weight)
*E.g., Round 1 = 5 power clean + 5 hang power clean, unbroken if able
WOD:
For time -
5 hang power clean (175/125 or 155/105 or 95/65)
10 bar muscle-up or 20 kipping pull-up
20 burpees or up downs or hand release push-up
40 goblet squat (50/35 or 40/25 or 30/15)
20 burpees or up downs or hand release push-up
10 bar muscle-up or 20 kipping pull-up
5 hang power clean (175/125 or 155/105 or 95/65)
Accessory:
Accumulate 50-75 GHD hip extension
Wednesday, December 3
Warm-up: 8-6-4 barbell bent-over row (light) + alt box step-up + banded good morning + thread the needle w/ thoracic extension/side + :30/side banded lat stretch
Strength:
In 14:00, superset the following x4 (:90 rest between supersets) -
8-12 barbell bent-over row @ 7/10 RPE
16-24 banded lat pull down
WOD:
16:00 EMOM -
12 box jump or step-up (30/24 24/20 or 20/16)
18 KB swing (53/35 or 40/25 or 30/15)
24 sit-up
Rest
Accessory:
Tabata star plank or side plank (4 rounds/side)
https://youtu.be/5oB44pBFIVE?si=M-iQC9j6VLDl0b5s
Thursday, December 4
Warm-up: 15:00 AMRAP - 5 snatch pull + 5 snatch high pull + 5 muscle snatch + 5 overhead squat (empty barbell) + 10 pvc pass through + 10 alt reach from low squat
Strength:
Every 2:00 x5 (10:00) -
5-4-3-2-1
Power snatch + overhead squat @ light/moderate weight (focus on mechanics)
E.g., Round 1 = 5 power snatch + 5 overhead squat, unbroken if able
WOD:
Every 5:00 x4 (20:00) -
15/12 calorie bike
20 alt DB snatch (50/35 or 40/25 or 30/15)
15/12 calorie bike
*Scale as needed to assure at least :60 rest per round
Accessory:
3x10 hamstring curls @ moderate weight
Friday, December 5
Warm-up: 8-6-4-2 back squat (start light and build) + alt hamstring scoop + supine toes-to-rig + push-up to pike + banded open book stretch/side + :30/side lat stretch
Strength:
Every :90 x10 (15:00) -
3 back squat @ BW, ¾ BW, or ½ BW
WOD:
In 20:00, complete the following -
8:00 AMRAP -
3-6-9-12-15….
Wall ball (20/14 or 14/10 or 10/6)
Toes-to-bar, knees-to-elbow, or v-ups
-4:00 rest-
8:00 AMRAP -
3-6-9-12-15….
Push-up
Barbell bicep curl (45/35)
Accessory:
15 med ball thoracic opener + 30 banded 90 degree external rotation
https://youtu.be/2mW5ggMh_Bo?si=_fVxnruQLJswDzcT
Saturday, December 6
Warm-up: 8-6-4 alt KB gorilla row + KB deadlift (light) + DB hang power clean + DB bench press (light) + alt Cossack squat + lateral box step-over (no weight)
WOD:
30:00 EMOM for total calories -
16 alt KB gorilla row (2 @ 70/53 or 53/35 or 40/25)
12 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
8/side KB/DB Turkish sit-up (53/35 or 40/25 or 30/15)
Max row, bike, or ski calories
Rest
16 deadlift KB deadlift (2 @ 70/53 or 40/25 or 30/15)
12 DB bench press (2 @ 50/35 or 40/25 or 30/15)
8 lateral KB/DB goblet box step-over (50/35 or 40/25 or 30/15)
Max row, bike, or ski calories
Rest
Accessory:
Superset the following x3 (2:00 rest between supersets) -
:45-:60 forearm plank
:30-:45 KB front rack hold (2 @ moderate weight)
Monday, November 24 - Saturday, November 29
Monday, November 24
Warm-up: 15:00 AMRAP - 5 push jerk or split jerk (light) + 5/leg staggered stance KB deadlift (2 @ light weight) + 5/side goblet lateral box step-up (light) + 10 alt Cossack squat + 10 alt pistol squat to bench
WOD:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Push jerk or split jerk, athlete’s choice @ 50, 60, 70, 75, 80% 1RM
Alternating pistol squat
——————
10-8-6-4-2
Staggered stance KB deadlift/side (2 @ 70/53 or 53/35 or 40/25)
Goblet lateral box step-up/side (50/35 or 40/25 or 30/15)
https://youtu.be/prDdkGgNWLM?si=fdDs0UYxBgimqR8U
https://youtu.be/CjjkLo9rVik?si=4qyUB7LQOdo5Gqk8
Accessory:
Accumulate 60-100 alternating KB gorilla row (2 @ 53/35 or 40/25 or 30/15)
Tuesday, November 25
Warm-up: 2 rounds - 12 alt single leg v-up + 10 banded pull-apart + 8 push-up to pike + 10 alt scorpion stretch + 12 pvc pass through + :30/side figure-4 stretch
Strength:
Every :90 x4 (12:00) -
12-16 DB plank pull through, feet elevated if able (50/35 or 40/25 or 30/15)
16-24 banded lat pulldown from hollow
WOD:
3:00 work / 2:00 rest x4 (20:00) -
20 sit-up
20/15 calorie row, bike, or ski
Max hand release push-ups in remaining time
Accessory:
1:00 med ball thoracic opener + 1:00/side banded lat stretch
https://youtu.be/RGKSvvjzMzI?si=AxHGXZprHGs0hiEY
Wednesday, November 26
Warm-up: 2 rounds - 12 alt groiner + 6 alt back rack lunge (light) + 12 alt hamstring scoop + 6/side thread the needle w/ thoracic extension + 12 supine toes-to-rig
Strength:
In 30:00, complete 5 rounds of the following @ steady pace -
20-16-12-8-4
Alt back rack lunge (start no heavier than 135/95 and build as able)
DB hip thrust (50/35 or 40/25 or 30/15)
Front support leg raise from dip handles or rings
:30-:60 handstand work or challenging plank after each round
https://youtu.be/LxdfGyNBuRU?si=XZX2bZiLd1JVp7zf
https://youtube.com/shorts/KwlhQKJL0Pg?si=4sBIXvlVQfbwWFQY
Accessory:
3x8-10/side 1-arm Sorenson row @ light to moderate weight (:60 rest between sets)
Thursday, November 27 - Happy Thanksgiving!
Warm-up: 10:00 AMRAP 5 front squat (light) + 10/side 1-arm ring row + 15 banded snow angel + 10 upward to downward dog
Strength:
A) 3x5 Muscle Clean
B) 3x5 Clean High Pull
C) 3x5 Clean Pull
*Slowly build intensity from A to C
In 15:00, build to a challenging complex -
1 squat clean OR 1 power clean + 1 front squat OR 1 power clean
WOD:
4 rounds for time -
800 meter row, run or ski (or 40 calorie bike)
8 power clean @ 80% above complex max or 7/10 RPE
8 bar muscle-up or strict pull-up
Accessory:
3x10 hamstring curl @ moderate weight
Friday, November 28
Warm-up: 8-6-4 bench press (light) + kip swing + banded open book stretch/side + alt reverse Samson + bootstrapper + alt toe touch from plank + :30 easy jump rope
Strength:
Every :90 x10 (15:00) -
5-5-5-5-3-3-3-3-3-3
Bench press (start @ 50% 1RM and build by 5% as able)
WOD:
:90 work / :60 rest x6 (15:00) for total jump rope reps -
21-18-15-12-9-6
Toes-to-bar, knees-to-elbow, or v-ups
Max jump rope (doubles or singles) in remaining time
Accessory:
21 bicep curl series (65/45 or 45/35)
Saturday, November 29
Warm-up: 15:00 AMRAP - 5 back squat (light) + 5 inch worm w/ push-up + 10 alt thoracic reach from low squat + 10 banded good morning + 10 banded forward raise
Strength:
Every :90 x8 (12:00) -
3 back squat (start @ 50% 1RM and build by 5% every 1-2 rounds as able)
WOD:
For time -
21-15-9
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
-2:00 rest-
15-12-9
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Tabata Copenhagen plank (4 rounds/side)
Monday, November 17 - Saturday, November 22
Monday, November 17
Warm-up: 15:00 AMRAP - 10 push press (light) + 8 back rack reverse lunge (light) + 6/side banded RDL + 8 chest supported DB row (light) + 10 pvc pass through
Strength:
In 30:00, complete the following @ steady pace -
10-8-6-4-2
Push press @ 50, 60, 70, 75, 80% 1RM
Single leg KB RDL/side (53/35 or 40/25 or 30/15)
——————
10-8-6-4-2
Back rack alt lunge (start @ 135/95 or 95/65 or 65/45 and build as able)
10 chest supported DB row after each round (start @ 2 @ 50/35 or 40/25 or 30/15 and build as able)
https://youtu.be/DIS839guYUk?si=RGicFvpPcm2-P2_r
Accessory:
Accumulate 45-60 face pulls @ slightly heavier weight than you did last week
Tuesday, November 18
Warm-up: 8-6-4 clean pull + high clean pull + muscle clean (light) + 1-arm ring row/side + scorpion stretch/side + upward to downward dog + :30 easy jump rope
Strength:
Every :90 x5 (15:00) -
5-4-3-2-1 power clean, building to WOD weight
Max unbroken strict pull-up (1x - rest when you drop off bar)
WOD:
3 rounds for time -
3 power clean (225/155 or 155/105 or 105/75)
30/24 calorie row
50 double under or 100 singles
Accessory:
1:00 chest opening stretch + 1:00/side banded lat stretch
Wednesday, November 19
Warm-up: 2 rounds - 10 supine toes-to-rig + 5 inch worm w/ push-up + 10 alt box step-up + 5/side thread the needle w/ thoracic rotation + 10 alt toe touch from plank
WOD:
27:00 EMOM for total reps -
0:00-2:00 - 15/12 calorie bike or ski + max toes-to-bar
2:00-3:00 - Rest
3:00-5:00 - 15/12 calorie bike or ski + max box jump over (24/20 in or lower)
5:00-6:00 - Rest
6:00-8:00 - 15/12 calorie bike or ski + max burpees
8:00-9:00 - Rest
*Scaling option = 12/9 calorie bike or ski each round
Accessory:
3x max effort barbell bicep curl @ 45/35 (2:00 rest between sets)
Thursday, November 20
Warm-up: 2 rounds - 14 alt groiner + 12 banded snow angel + 10 banded pull-apart + 8 snatch pull + 6 high snatch pull + 4 muscle snatch + :30/side couch stretch
Strength:
10:00 EMOM -
1 power snatch (start light and build every 2 rounds as able)
WOD:
3 rounds for time -
400 meter run
45 sit-up
30 alt DB snatch (50/35 or 40/25 or 30/15)
Accessory:
3x10 hamstring curls @ moderately heavy weight (:60 rest between sets)
Friday, November 21
Warm-up: 15:00 AMRAP - 10/side side lying banded open book stretch + 8 front squat (light) + :30 HS hold or plank + 8 alt renegade row (light) + 10 alt plank up
Strength:
15:00 EMOM -
10-8-6-4-2 front squat (start light and build as able)
:30-:45 handstand work or challenging plank
Rest
WOD:
15:00 AMRAP -
10 back squat (135/95 or 115/75 or 85/55)
10 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
10 DB push-up
Accessory:
Accumulate 2:00-3:00/side Copenhagen plank
https://youtube.com/shorts/Rwap0_j5i5A?si=qCaNaGR8dVipP5sg
Saturday, November 22
Warm-up: 2 rounds - :30 warm-up for gymnastics and/or barbell skill of choice + 10/side thoracic extension from runners lunge + :30 alt toe touch from plank + 10 DB bench press (2 @ light weight)
Strength:
In 15:00, work on gymnastics skill and/or barbell lift of choice
WOD:
Complete the following @ steady pace -
200/170 calorie row, bike, or ski
Every 2:00, starting @ 2:00, complete 1 of the following (athlete’s choice) -
10 DB bench press OR 10 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Accessory:
Tabata 1-arm banded lat pulldown (4 rounds/side)