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) - 

1. :30-:60 challenging pull work (e.g., pull-up, muscle-up, midline cable pulls) 

2. 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 - 

1. 5 wall walk (or pike walk out from bench) 

2. 10 goblet lateral DB box step-over (24/20 @ 50/35 or 40/25 or 30/15) https://youtu.be/4SYPu67tu70?si=X_t3NKtYqtrDqozc

3. 15 lateral burpees over DB (scale to up downs or hand-release push-up) 

4. 20 sit-up (weighted or GHD if possible) 

5. 25 air squat 

6. 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) -

1. 12-14 alt KB gorilla row (2 @ 70/53 or 53/35 or 35/20) 

2. 12-14/side 1-arm KB front rack march (same weight as above if possible)

   https://youtube.com/shorts/Ir4GDmhsu0w?si=alA7N0jMBSdTYFDz

*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) - 

1. 2/side Turkish get up or 8/side Turkish sit-up @ moderate weight 

2. 15-20 banded pvc lat pull down from hollow (:01 pause @ bottom) 

   https://youtube.com/shorts/U6AURAuo8ZI?si=jV7IZdHBDjzkk0aV

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) - 

1. 3 hang squat clean (start light and build to WOD weight) 

2. 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) - 

1. 3-5 bench press, building to WOD weight

2. 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) - 

1. 7-10/side 1-arm DB Z press (50/35 or 40/25 or 30/15) https://youtube.com/shorts/9x6qEVBzEnQ?si=nyXsTZ01iGRIZy50

2. 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) -

1. 12-16 alt pistol squat or pistol squat progression 

2. 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) - 

1. 5 hang power snatch + 10 overhead squat (95/65 or 65/45 or 45/35) 

2. 20 sit-ups 

3. 15 thruster (96/65 or 65/45 or 45/35) 

4. 20 sit-ups 

5. 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) - 

1. 8-10/side 1-arm DB/KB bent-over row @ challenging weight 

2. :60 handstand walk, handstand walk progression, or challenging plank

WOD: 

EMOM until you reach 1,500 meters - 

1. 2-5 bar muscle-up or 7-10 pull-up or challenging pull variation

2. Max row or ski meters 

3. Rest  

Accessory: 

1:00 alt downward to upward dog

1:00/side figure-4 stretch w/ rotation

1:00/side lat stretch on rig 

https://youtube.com/shorts/RTbCz00XFEM?si=bgYxxnrhrIzGQPBP

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 -

1. 30-ft handstand walk or :30-:60 handstand work 

2. 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

Friday, December 6

Friday, 12/6

Warm-up:  15:00 AMRAP - 8 supine toes-to-rig + 6 DB deadlift (2 @ light weight) + 4 push or split jerk (start w/ empty barbell and build) + :20 alt shoulder tap from handstand or plank 

Strength: 

Every :90 x8 (12:00) - 

1 jerk (push or split) @ BW, ¾ BW or ½ BW (3-5 reps/round if lifting lighter) 

WOD: 

For time (20:00 cap) - 

21-15-9 

DB deadlift (2 @ 50/35 or 40/25 or 30/15) 

Handstand push-up, or any push-up variation 

-Directly into-

21-15-9 

DB hang power clean (2 @ 50/35 or 40/25 or 30/15) 

Toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 1:00 alternating upward to downward dog 

Accumulate 1:00 weighted KB hamstring stretch from bench https://youtu.be/nsokWQIpX6k?si=v7LnO3hUO6v1t_A_

Monday, 12/2 - Saturday, 12/7

Monday, 12/2 

Warm-up:  15:00 AMRAP - 10 tuck-up + 8 push-up to pike +  6 wall ball thruster (light) + 4 power clean (start w/ empty barbell and build) 

Strength: 

12:00 EMOM - 

1. 3 power clean, building to WOD weight 

2. 8-10 strict knees-to-elbow https://youtu.be/_DUlB4YpZRw?si=vnqnQgIaEbYitr3d

3. Rest 

WOD: 

10 rounds for time - 

10 wall ball (20/14 or 14/10 or 10/6z0 

1 power clean (225/155 or 155/105 or 105/75) 

Accessory: 

3x8-10/side KB windmill 

https://youtu.be/ITSmgn_BQgY?si=TJlNXotWGTr1YiKi

Tuesday, 12/3 

Warm-up:  1:00 easy row, bike, or ski (1x) directly into 2 rounds - 12 tempo ring row + 10 alt DB snatch (light) + 8 alt DB suitcase lunge (2 @ light weight) + 6 alt pistol squat to bench + 4 inch worm w/ push-up 

WOD: 

30:00 EMOM - 

1. 16 alt DB snatch (50/35 or 40/25 or 30/15) 

2. 14 DB suitcase lunge (2 @ 50/35 or 40/25 or 25/15) 

3. 12 pull-up 

4. 10 cal bike 

5. Rest

6. 16 hand release push-up 

7. 14 alt pistol squat 

8. 12 cal row or ski 

9. 10 pull-up (chest-to-bar if possible) 

10. Rest 

Accessory: 

Tabata bicep curls (45/35) 

Wednesday, 12/4 

Warm-up: 15:00 AMRAP - :30 Superman hold + 25 easy jump rope + 5 Pendlay row (light) + 10/side thread the needle w/ thoracic rotation + 10/side x band walk https://youtu.be/RyJonI6zQaE?si=Mn2mU8-B0BhupgTn

Strength: 

In 14:00, superset x4 (:90 rest between supersets) - 

1. 8-10 Pendlay row @ moderate weight https://youtu.be/O9v7sb3JAPk?si=dztVWZi7T8pV8vb2

2. 15-20 banded DB hip thrust @ challenging weight https://youtu.be/vP-iYcLRApo?si=JxHvxsWnxly0z0fI

WOD: 

“Annie”

For time - 

50-40-30-20-10

Double under (or 100-80-60-40-20 singles) 

Sit-ups 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold 

Thursday, 12/5 

Warm-up: 1:00 easy row, bike, or ski (1x) directly into 2 rounds - 10 alt plank-up + :20/side couch stretch + 10 alt toe touch from plank + :30 plate hop + 10 alt thoracic rotation from low squat + :30 pvc pass through 

WOD: 

3 rounds @ steady pace (2:00 rest between rounds) -

500 meter row or ski 

40 air squat 

30 cal bike 

20 burpees 

10 box jump over or step over (30/24 in or lower) 

Accessory: 

3x 10-15 dips from rings, dip handles, or bench (:60 rest between rounds)