Monday, 12/14 - Saturday, 12/19

Monday, 12/14

Warm-up: 2 rounds w/empty barbell - 1 bear complex + 10 bent over rows + 10 RDLs; followed by 2 rounds of 10 groiners + :30 pigeon stretch/side 

Strength: 

In 14:00, work to a tough set of three: 

Bear complex - 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 press from behind the neck

*sets of 3 should be unbroken

WOD: 

15:00 AMRAP: 

5 Wall balls (20/14)

10 Toes-to-bar 

15 Kettlebell swings (53/35)

*Increase wall balls by 5 reps each rounds 

Accessory (optional):

Accumulate 60 weighted side bends/side 

Tuesday, 12/15

Warm-up: 3 rounds - 10 ring rows + 10 alternating reverse Samson’s + 10 plate hops + 5 inchworms w/push-up 

Strength: 

In 14:00, work to complete 4 rounds of the following: 

• 5 strict pull-ups, :03 chin over bar hold 

• 5 touch-and-go deadlifts (building toward the weight you plan to lift in the WOD) 

WOD: 

“Christine:

3 rounds for time: 

500 Meter row 

12 Deadlifts (body weight) 

21 Box jumps 

*Beginner 15-20 mins; Intermediate 12-14; Advanced 9-11; Elite<8

Accessory (optional): 

Accumulate 60 banded lat pull-downs, or 40 cable lat pull-downs 

Wednesday, 12/16

Warm-up: 3 rounds - :20 handstand hold or plank + :30 quad stretch/side + 20 m bear crawl + 10 pass throughs 

Strength: 

Every :90 for 4 rounds: 

1st: 12 alt pistol squats 

2nd: :45 max effort v-ups or single leg v-ups 

WOD: 

4 Rounds for time: 

14 DB alt snatch (50/35)

12 kipping pull-ups 

10 DB alt Devil’s press (50/35) 

8 Handstand push-ups, pike push ups, or hand release push ups 

*:60 rest between rounds 

**Single DB for snatch and devil’s press 

Accessory (optional): 

Accumulate 50 banded pull aparts 

Thursday, 12/17 

Warm-up: 2 rounds - 4 muscle cleans + 4 alternating front rack lunges + 4 front squats; directly into 2 rounds - 10 bootstrappers + :30 plank 

Strength: 

12:00 EMOM: 

1st: 3 hang power clean, :03 pause at knee (moderate weight) 

2nd: :30 barbell roll-outs

3rd: 12 lateral hops over barbell 

WOD: 

6:00 AMRAP: 

10 Front squats (95/65)

10 Calorie bike 

1:00 rest 

6:00 AMRAP: 

10 Front rack lunges (95/65)

10 Double unders, or 20 singles 

Accessory (optional): 

Accumulate 50-75 banded glute bridges 

Friday, 12/18

Warm-up: 2 rounds - 3 rounds - 5 bench press + 5 hand release push-ups + 5 burpee broad jumps + :30 t-spine stretch 

Strength: 

In 15:00, work to complete the following sequence, adding weight each round if possible: 

Bench press 

3-3-2-2-2-1-1-1

*10 plank ups between rounds 

WOD: 

14:00 AMRAP: 

3 Power cleans (205/135 or 135/95) 

6 Renegade rows (50/35) 

9 Burpees over bar 

Accessory: 

Accumulate 75 banded tricep pulls, or 50 cable pulls 

Saturday, 12/19

Warm-up: 3 rounds - 5 OHS w/pvc + 10 kip swings + 10 scap pull-ups + :30 crab stretch or reverse plank 

WOD: 

30:00 EMOM: 

1st: 8 Overhead squats (95/65) 

2nd: 10 Pull-ups 

3rd: 8 Power snatches 

4th: 10 Calorie row or ski 

5th: 20 sit-ups 

*Scale reps as needed to assure at least :10 rest 

Accessory (optional): 

Accumulate 50 barbell bicep curls (45/35) 

Monday, December 7 - Saturday, December 12

Monday, 12/7

Warm-up: 3 rounds - 10 plate ground to overhead + 16 Russian twists w/plate + :30 crab stretch or reverse plank + 10 kip swings 

Strength: 

In 12:00, work to complete the following sequence, building in weight each round if possible: 

Strict press 

10-9-8-7-6-5-4-3-2-1

WOD: 

For Time: 

20 Power snatch (95/65) 

30 Calorie row

40 Pull-ups

30 Calorie row 

20 Power snatch 

Accessory (optional): 

3 rounds - 6 1-arm KB bent over rows/side + 6 single leg KB deadlifts/side 

Tuesday, 12/8

Warm-up: 3 rounds - 10 reverse Samson stretches + 10 groiners + :20 handstand hold or plank + 12 banded pull aparts 

Strength: 

12:00 EMOM: 

1st: 6-8 back rack alternating lunges, moderate weight 

2nd: :30 hollow hold 

WOD: 

For 4 rounds: 

In 3:00 - 

12 Handstand push-ups, pike push-ups, or hand-release push-ups 

40 Double unders, or 80 singles

Max front squats (135/95)

Rest :60 between rounds 

Accessory (optional): 

Accumulate 2:00 side plank rotations/side

Wednesday, 12/9

Warm up:  3 rounds - 10 alt toe touches from plank + 10 hollow rocks + 10 scap pull-ups + 10 kipping knees to elbow + 5 tall cleans, quick front rack position

Strength: 

In 12:00, work on a gymnastics skill of choice (e.g., muscle ups, kipping HSPU, kipping pull-ups, toes-to-bar, handstand walking, double unders, pistol squats, etc) 

WOD: 

For time: 

1,000 Meter row

Then, 5 rounds of: 

20 Toes-to-bar or knees-to-elbow 

10 Hang power cleans (135/85 or 95/65)

Accessory (optional): 

Accumulate 30 rotational ball slams 

Thursday, 12/10

Warm-up: 3 rounds - 12 banded good mornings + 20 m skip for height + 20 m high knees + 20 m butt kicks 

Strength: 

In 15:00 -

Deadlift - build to a single, heavier than what you plan to lift for the WOD

WOD: 

“Sugar Daddy” 

21-15-9

Deadlifts (225/155)

400 Meter run 

Accessory:

Accumulate 200 flutter kicks (each kick counts as 1) 

Friday, 12/11

Warm-up: 3 rounds - 10 bootstrappers + :30 plank + :30 front rack hold (empty bar) + 5 front squats (empty bar) 

Strength: 

Every :90 for 4 rounds: 

1st: 1 squat clean + 1 hang squat clean + 2 front squats (build to heavy complex)

2nd: :45 double under practice, or smooth single unders 

WOD: 

For time: 

21-18-15-12-9-6-3

Thrusters (95/65)

35-30-25-20-15-10-5

Sit-ups 

Accessory: 

Accumulate 30 supine hamstring curls on med ball 

Saturday, 12/12

Warm-up: 3 rounds - 10 push ups + 5 bench press (start building for strength) + 15 banded tricep pulls + 10 pass throughs 

Strength: 

In 14:00 - 

Bench press - complete 5x5 @ moderate weight, or 75% 1RM (get sufficient rest between sets) 

WOD: 

18:00 AMRAP: 

15/12 Calorie bike 

12 DB power cleans 

9 Burpee box jump overs 

Accessory: 

Accumulate 30 ring dips, dips off GHD, or 50 dips off box or bench 

Monday, 11/30 - Saturday, 12/5

Monday, 11/30

Warm up: 3 rounds - 10 bootstrappers + 4 back squats + 5 burpee broad jumps + 10 scap pull-ups + 10 kip swings 

Strength: 

In 14:00, complete the following:

6x4 Back squats, with :03 pause at the bottom (moderate weight, or 65-70% 1RM) 

WOD: 

For Time: 

50 Wall balls

40 Toes-to bar

30 Cal row 

20 Burpees over rower 

10 Bar muscle ups or chest-to-bar pull-ups, or 20 pull-ups or ring rows 

Accessory (optional): 

Max effort plank, unbroken (try to beat time from last week)

Tuesday, 12/1

Warm up: 3 rounds - 15 banded lat pull-downs + 5 cleans pulls + 5 cleans high pulls + 5 muscle cleans + 10 sit-ups 

Strength: 

In 14:00, build to a heavy power clean and jerk single, or stay light and work on form 

*Complete 10 v-ups between lifts 

**If staying light, turn this into an EMOM of 1) 3-5 clean and press 2) 10 v-ups 

WOD: 

10:00 AMRAP: 

2 Hang power cleans (135/95 or 95/65)

2 HSPU

4 Hang power cleans 

4 HSPU

*Continue pattern until time 

Accessory (optional): 

Accumulate 50 anti-rotational banded presses/side

Wednesday, 12/2

Warm up:  3 rounds - :30 banded side steps + 5 inch worms w/push-up + 30 single unders + 10 alt reverse Samson’s 

Strength: 

12:00 EMOM: 

1st: 8 alt renegade rows 

2nd: :30 weighted flutter kicks 

WOD: 

4 rounds for time: 

21 Double unders, or 42 singles 

15 Deadlifts (225/155) 

9 Bike calories 

Accessory (optional): 

Accumulate 50 rotational banded punches/side 

Thursday, 12/3

Warm up: 3 rounds - 10 pvc pass throughs + 10 jumping squats + 10 pvc around the worlds + 5 muscle snatches + 4 OH alt lunges 

Strength: 

In 14:00, work to complete 4-5 rounds of the following: 

5 Front squats (moderate weight or 65% 1RM) 

5 Strict toes-to-bar or leg raises 

WOD: 

From 0-5 min-

800 Meter row or ski 

Max power snatches 

2:00 rest

From 7-11 min-

600 Meter row or ski 

Max overhead squats 

2:00 rest

From 13-16 min-

400 Meter row or ski 

Max front rack reverse lunges 

*All barbell movements 95/65

Accessory: 

Accumulate 30 DB external rotations/side 

Friday, 12/4

Warm up: 5 rounds - 5 bench press (build toward 60% 1RM) + :30 chest opening stretch + :30 t-spine stretch + 5 hand release push-ups 

Strength: 

Every :90 for 5 rounds: 

1st: 3-5 bench press, building each round if possible 

2nd: :45 banded glute bridges 

WOD: 

For time: 

10-9-8-7-6-5-4-3-2-1

Strict pull-ups 

20-18-16-14-12-10-8-6-4-2

Push-ups 

30-27-24-21-18-15-12-9-6-3

Kettlebell swings 

Accessory (optional): 

2:00 pigeon stretch/side 

Saturday, 12/5

Warm up: 3 rounds - 10 kipping knees to elbow + 5 thrusters w/light DBs + 5 burpee broad jumps + 20 alt step-ups 

Strength: 

10:00 EMOM: 

1st: :30 weighted plank 

2nd: 40 m uneven Farmers carry 

WOD: 

For total time: 

30 Thrusters (95/65 or 75/45) 

20 Toes-to-bar 

10 Box jump overs

2:00 Rest

30 Toes-to-bar

20 Box jump overs

10 Thrusters 

2:00 Rest 

30 Box jump overs

20 Thrusters 

10 Toes-to-bar 

Accessory (optional): 

Accumulate a 2:00 weighted wall sit 

Monday, November 23-Saturday, November 28

Happy Thanksgiving!  🦃🍁 

Monday, November 23 

Warm up: 3 rounds for quality - 10 reverse Samson’s w/:01 pause at bottom + 5 inch worms + 10 Alternating Cossack squats + 15 pass throughs 

Strength: 

15-12-9

Calorie row

Calorie bike

Calorie ski 

*Pay attention to Calories/hour on rower and skier, and RPMs on bike - find a challenging pace that you can maintain.  For example, you may find 800 calories/hour challenging on the rower and skier and 200 RPMs challenging on the bike.  Fight to keep it  there each round.

WOD: 

Complete as many rounds as you can in 20:00, working at 70% effort- 

20 Goblet squats (35/53)

10 Push-ups 

20 Goblet lunges (35/53) 

10 Pull-ups

Accessory: 

Max effort plank, unbroken 

Tuesday, November 24

Warm up: 3 rounds - 5 muscle cleans + 5 burpee broad jumps + 10 m alt quad stretch + :30 high knees 

Strength: 

12:00 EMOM: 

1st: 5 Tall cleans (light weight) - quick turnover w/high elbows 

2nd: :40 Box jumps w/soft landing 

WOD:

From 0-5:00

800 Meter run 

Max v-ups or sit-ups 

Rest 2:00

From 7-11:00

600 Meter run 

Max burpees 

Rest 2:00

From 13-16:00

400 Meter run 

Max double unders or singles 

Accessory: 

Accumulate a total of 30 single leg glute bridges/side 

Wednesday, November 25

Warm up: 3 rounds for quality - :30 hamstring stretch + 12 banded good mornings + 10 alt lateral skates + :30 Superman hold 

Strength: 

Every :90 for 4 rounds: 

1st: 8-10 Romanian DB deadlifts, 3131 tempo (moderate weight) 

2nd: :30 lateral hops over DBs 

WOD: 

45 KB swings (53/70)

400 Meter row 

35 KB swings 

800 Meter row 

25 KB swings 

1200 Meter row 

15 KB swings 

Accessory: 

30 GHD hip extensions, or quadruped hip extensions/side 

Thursday, November 26

Happy Thanksgiving!  🦃🍁 

8:30am group training 

Friday, November 27

Warm up: 3 rounds - 10 plank rotations/side + 5 muscle cleans + 5 muscle snatches + :30 handstand hold or plank

Strength: 

In 14:00, Complete 4-5 rounds of the following, at a very steady pace: 

5 touch-and-go snatches, light to moderate weight 

7 Handstand push-ups, pike push-ups, or hand release push-ups 

WOD: 

For time: 

50 Sit-ups 

20 Power cleans (95/135 or 65/95) 

25 Calorie bike

40 Sit-ups 

15 Power cleans 

20 Cal bike 

30 Sit-ups 

10 Power cleans 

15 Cal bike 

Accessory: 

Accumulate 30 plank-ups 

Saturday, November 28

Warm up: 3 rounds - :30 banded side steps + :30 banded glute bridges + 10 single leg v-ups + 10 tuck-ups + 5 back squats w/empty barbell (adding weight each round) 

Strength: 

In 14:00, work to complete the following sequence: 

11-9-7-5-3-1

Back squats, adding weight each round if possible 

WOD: 

6 Rounds for time: 

25 Wall balls 

10 Toes-to-bar or knees-to-elbow 

Accessory: 

Tabata Russian twists - weight optional 

November 16-21

Monday, November 16

Warm up: 3 rounds - 5 Sotts press w/empty barbell or pvc + 10 pass throughs + :30 plank marches + 12 lateral hops over barbell 

Strength: 

12:00 EMOM: 

1st: 3 tall snatches, start w/empty bar, add a little weight each round (stay light) 

2nd: :40 smooth double unders or single unders - focus on high, steady jump + wrist movement only 

WOD: 

For time:

15-12-9 

Toes to bar or knees to elbow 

Calorie row, bike, or ski 

2:00 rest 

12-9-6

Overhead squats (75/105) 

Burpees over bar 

Accessory (optional): 

Accumulate 50 banded bent over rows 

Tuesday, November 17 

Warm up: 3 rounds - 10 barbell good mornings + 5 inch worms w/push up + :30 t-spine stretch + :20 handstand hold, plank w/feet elevated, or traditional plank 

Strength: 

In 14:00, build to a tough touch-and-go Deadlift triple (try to hit about 75% 1RM)

WOD: 

10 Rounds for time: 

8 Alt DB snatch (35/50)

6 Handstand push-ups, pike push-ups, or hand release push-ups 

4 Strict pull-ups 

Accessory: 

Accumulate 2:00 side plank rotations/side 

Wednesday, November 18

Warm up: 3 rounds - 20 m walking lunges + 20 m quad stretch + 10 bootstrappers + :30 mountain climbers + :30 hollow hold

Strength: 

In 14:00, work to complete the following at a steady pace:

10-8-6-4-2 splits stance squats/side (back rack)

:30 v-ups or tuck-ups between each round (for quality) 

*Add weight to squats each round if possible 

WOD: 

3 rounds for max reps: 

3:00 AMRAP: 

10 Squat cleans (75/115) 

10 Box jump overs or step overs 

:60 Rest between each AMRAP

Accessory: 

Accumulate 30 supine hamstring curls w/med ball 

Thursday, November 19

Warm up: 3 rounds - :30 banded side steps + 12 banded punches/side + 15 banded pull aparts + 10 M death march w/light DB’s + 10 Alt reverse Samson’s 

Strength: 

In 12:00, work to complete 4 sets of the following: 

12 KB bent over rows (6/side), 3131 tempo

100 Meter 1-arm Farmer’s carry 

WOD:

3 Rounds for time: 

400 Meter run

15 Ball slams (20/30)

12 1-arm KB push jerk (6/side - 35/53) 

9 Kipping pull-ups

Accessory: 

Accumulate 50 banded lat pull-downs or 30 cable pull downs, a little heavier than last week 

Friday, November 20

Warm up: 3 rounds - :30 chest opening stretch + 5 bench press (adding weight each round) + :30 jumping jacks + 12 plank pull throughs 

Strength: 

Every :90 for 5 rounds: 

1st: 5 Bench press @ 65% 1RM (go for speed on these) 

2nd: :40 Hollow hold

WOD:

15:00 AMRAP: 

12/15 Calorie bike 

20 Wall balls 

25 Double unders or 50 singles 

Accessory (optional): 

Accumulate 40 DB or plate skull crushers 

Saturday, November 21

Warm up: 3 rounds - 10 calories + :30 hamstring stretch + :30 pigeon stretch + :30 flutter kicks + 20 m high knees 

WOD: 

“Hansen” 

5 Rounds for time: 

30 KB swings 

30 Burpees 

30 Sit-ups 

Accessory: 

Accumulate 2:00 weighted Sorensen hold or Superman hold