Monday, January 4-Saturday, January 9

Monday, January 4

Warm-up: 3 rounds - 5 deadlifts (add weight each round) + 5 hand release push-ups + 10 banded pull-aparts + 10 banded rows + :30 quad stretch/side 

Strength: 

In 15:00, build to a touch deadlift triple 

WOD: 

10:00 EMOM: 

6 Burpees 

AMRAP DB thrusters (50/35)

*Score is total number of thrusters 

Accessory (optional): 

Accumulate 30 1-arm DB bent over rows/side 

Tuesday, January 5

Warm-up: 3 rounds - 5 bench press (add weight each round) + :30 high knees + 6 reverse Samson’s (:03 pause at bottom) + :30 shoulder stretch

Strength: 

In 12:00, work to complete the following sequence: 

Bench press - 5@60% 1RM; 5@65%; 5@70%; 5@75%

WOD: 

“Nicole”

20:00 AMRAP- 

400 Meter row or ski 

Pull-ups for max reps (complete a 400 meter row every time you drop off the bar) 

Accessory (optional): 

Accumulate 50 plank-ups 

Wednesday, January 6

Warm-up: 3 rounds - 5 clean pulls + 5 clean high pulls + 5 muscle cleans + 10 jumping squats + :30 pigeon stretch/side 

Strength: 

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

Power clean and jerk 

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

*Reps do not need to be unbroken

WOD: 

For time: 

30-20-10

Calorie bike

Hang power cleans (95/65)

Double unders 

Accessory (optional): 

Tabata flutter kicks 

Thursday, January 7

Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace of the following - 3 back squats (building toward 80% 1RM) + 10 groiners + :30 banded side steps 

Strength: 

12:00 EMOM: 

1st: :30 hollow hold 

2nd: 3 back squats @ 80% 1RM, or a challenging weight for you

WOD: 

4 rounds for time - 

12 Front rack lunges (135/95)

15 Front squats 

12 Handstand push-ups 

Accessory (optional): 

3x15 barbell glute raises 

Friday, January 8

Warm-up: 3 rounds - 10 v-ups + 5 muscle snatches + 5 overhead squats + 10 pass throughs + 3 strict pull-ups w/:03 chin-over-bar hold 

Strength: 

Every :90 for 4 rounds- 

1st: :45 Strict pull-ups 

2nd; :45 Russian twists w/wall ball (20/14)

WOD: 

For time: 

9-12-15-12-9

Power snatch (95/65)

Toes-to-bar

*DB snatches are an option, just double the number 

Accessory (optional): 

Accumulate 60 banded lat pull-downs, or 30 cable pull-downs 

Saturday, January 9 

Warm-up: On a 10:00 running clock, complete as many rounds as possible at a steady pace - 5 clean pulls + 5 clean high pulls + 5 muscle cleans + 10 RDL’s + 6 burpee broad jumps 

Strength: 

In 12:00, build to a tough power clean complex (unbroken) - 

3x high hang + 3x hang + 3x from floor 

WOD: 

25:00 EMOM: 

1st: 10 DB hang power cleans (50/35)

2nd: 8 Burpees over DB’s

3rd: 10 DB Deadlifts (50/35)

4th: 8 Burpees over DB’s 

5th: Rest 

Accessory (optional): 

200 meter Farmers carry, heavy 

Monday, 12/28-Saturday, 1/2

Monday, 12/28

Warm-up: 5-4-3-2-1 - push-ups + muscles snatches + overhead squats w/pvc or empty barbell; followed by shoulder mobility

Strength: 

In 14:00, work to complete 4 rounds of the following snatch cycle, without dropping the bar: 

Hang power snatch + power snatch + hang squat snatch + squat snatch 

*Add weight if previous lift was proficient

WOD: 

5 rounds for time: 

20/15 calorie row 

10 power snatches (105/75 or 85/55) or 20 alt DB snatch (35/50)

Accessory (optional): 

3x8/side - DB external rotations 

Tuesday, 12/29

Warm-up: 3 rounds - 8 banded YTMs + 12 banded rotational punches/side + :20 handstand hold + 10 bootstrappers 

Strength: 

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

1 power clean + 1 hang power clean + 1 squat clean + 1 front squat 

*Build in weight if possible 

WOD: 

4 rounds for time - 

12 handstand push-ups 

18 Russian KB swings (50/35 or 35/25) 

24 goblet squats (50/35 or 35/25) 

Accessory (optional): 

2x10 bottoms-up KB presses/side 

Wednesday, 12/30

Warm-up: 3 rounds - 10 banded good mornings + 10 groiners + 5 banded deadlifts w/empty bar + 5 hang cleans (:03 pause above knee)

Strength: 

Every :90 for 4 rounds: 

1st: 8-10 banded touch-and-go deadlifts (moderate weight) 

2nd: Max toes-to-bar in :45

WOD: 

On an 18:00 running clock: 

800 meter row, run, or ski, or 50 cal bike 

20 power cleans (115/75 or 75/55) 

400 meter row, run, or ski, or 25 cal bike 

20 power cleans (135/95 or 95/65) 

200 meter row, run, or ski, or 12 cal bike 

Max cleans in remaining time (155/105 or 115/75)

*option to complete last round of cleans at 185/135

Accessory (optional): 

3x10 supine hamstring curls on med ball  

Thursday, 12/31

Warm-up: 3 rounds - 5 push-ups to pike + 10 toe touches from plank + 30 mountain climbers + 10 kip swings + 5 thrusters w/empty barbell 

Strength: 

12:00 EMOM: 

1st: :40 work on gymnastics skill of choice (e.g., toes-to-bar, handstand walks, wall walks, handstand push-ups, pull-ups, etc.) 

2nd: :40 double under practice or single unders 

WOD: 

“Fran”

For time, 21-15-9

Thrusters (95/65) 

Pull-ups 

*Beginner 7-9 mins; Intermediate 6-7 mins; Advanced 4-6 mins; Elite < 3

Accessory (optional): 

Accumulate 2:00 wall sit (weighted if possible) 

Friday, 1/1

Happy New Year! 🎆🎊🎈 

Saturday, January 2 

Warm-up: 3 rounds - 5 bench press (adding weight each round) + 8 plank-ups + 5 inch worms w/push-up + :45 step-ups 

Strength: 

In 15:00, build to a tough bench press double

WOD: 

3 rounds for total reps (18:00): 

:60 wall walks 

:60 alt DB snatches (50/35) 

:60 box jump overs 

:60 KB swings (53/35) 

:60 double unders

:60 rest 

Accessory (optional): 

Accumulate 50 banded tricep extensions + 30 banded pull-aparts 

Monday, 12/21 - Saturday, 12/26

Monday, 12/21

Warm-up: 3 rounds - 5 snatch pulls + 3 muscle snatches + 3 OHS + 10 banded pull-aparts + 10 banded pass throughs 

Strength: 

In 14:00, complete 5 rounds of the following complex: 

3-position snatch (high hang snatch from hips + low hang snatch just above the knee + snatch from the ground) 

*Keep weight light to moderate, adding a little each round if possible 

WOD: 

3 Rounds for time: 

10 Overhead squats (135/95 or 95/65) 

500 Meter row 

10 Overhead squats 

:60 rest between rounds 

Accessory (optional): 

Accumulate 30 DB external rotations/side 

Tuesday, 12/22

Warm-up:  3 rounds - 5 cleans pulls + 3 muscle cleans + 6 alt thoracic rotations from squat position + :30 pigeon stretch/side + 10 scap pull-ups + 10 kip swings 

Strength: 

In 14:00 complete the following clean sequence: 

3-position clean - 2 @65% 1RM; 2 @75%; 2 @80%; 2 @85%

*10 Hollow rocks between lifts 

WOD:

30-20-10

CTB pull-ups

Deadlifts 

Sit-ups 

*Round of 30 @135/95; round of 20 @185/135; rounds of 10 @225/155

Accessory: 

Accumulate 30-50 Pendlay rows 

Wednesday, 12/23

Warm-up: 3 rounds - 3 1 ¼ back squats + 10 m death march + 10 m Samson stretch + :30 plank + :30 banded side steps 

Strength: 

Every :90 for 4 rounds: 

1st: 6 1 ¼ back squats (moderate weight) 

2nd: :45 plank marches 

WOD: 

For time: 

50/40 Calorie bike 

50 Suitcase lunges (50/35)

50 Hand-release push-ups 

50 Wall balls (20/14) 

*Use 2 DB’s for lunges 

Accessory: 

Accumulate 2:00 arch hold 

Thursday, 12/24

Warm-up: 3 rounds - 5 presses from split jerk position + 10 v-ups + :30 high knees + 10 groiners + 10 alt toe touches from plank 

Strength: 

In 14:00, work to a tough clean and jerk single 

*Get 10 smooth double unders between lifts 

WOD: 

Every 3:00 for 15:00:

10 Toes-to-bar

20 Alt hang DB clean and jerk (50/35) 

Max double unders

Accessory: 

Accumulate 80 m KB 1-arm waiters carry/side 

Friday, 12/25

No class - Happy Holidays! 

Saturday, 12/26

Warm-up: Complete 2 reps of every movement in WOD w/empty barbell, followed by 2 rounds of :30 t-spine stretch + 10 bootstrappers 

WOD: 

“12 Days of Christmas” 

For time, adding 1 movement per round: 

1 Sumo deadlift high pull (75/55) 

2 Thrusters 

3 Push press 

4 Power cleans 

5 Power snatches

6 Kettlebell swings (53/35)

7 Pull-ups 

8 Toes-to-bar or knees-to-elbow 

9 Box jumps 

10 Double unders

11 Burpees

12 Overhead walking lunges 

*75/55 for all barbell movements 

**Complete all exercises in ascending order, working back down to 1 each round.  For example, complete 1, then 2 + 1, then 3 + 2 +1, then 4 + 3 + 2 + 1, etc…….

Accessory: 

Accumulate a total of 100 single leg v-ups 

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