Monday, December 20 - Friday, December 24

Monday, December 20 

Warm-up: 2 rounds - 3 muscle cleans + 3 front squats w/empty barbell + 5 inch worms w/push-up + :20 handstand hold + :30 bike 

Strength: 

15:00 EMOM - 

1st: 1-3 squat cleans, building in weight if possible 

2nd: :60 handstand work

3rd: Rest 

WOD: 

12:00 AMRAP - 

1 bear complex (115/75 or 85/55) 

100 meter run, row, or ski 

1 wall walk 

1 DB man maker (2 @ 50/35 or 40/20) 

Accessory: 

3x8-10 DB reverse flys 

Tuesday, December 21

Warm-up: 10:00 AMRAP @ steady pace - 3-5 bench press (building toward BW) + 5 push-up to pike + 5 pass throughs 

Strength: 

In 15:00, complete the following bench press sequence - 

5-5-5-5-5 (BW) 

*Rest at least :60 between sets 

WOD: 

For quality - 

12-9-6-3

Overhead squat (135/95 or 95/65) 

Strict pull-ups, weighted is possible 

*50 double unders or 100 singles after each round 

**Scale weight as needed; scale pull-ups to challenging ring rows 

Accessory: 

3x15-20 banded hollow lat pull-downs 

https://youtu.be/xMZpXjQ0OJ4

Wednesday, December 22

Warm-up: 10-8-6-4-2 plank-ups + v-ups + banded good mornings + alt scorpion stretch 

Strength: 

Every :90 for 4 rounds (moderately heavy weight) - 

1st: :45 max effort Russian KB swings 

2nd: :45 max effort KB burpee deadlift 

https://youtu.be/PHRhY2FpELg

WOD: 

For time - 

42-30-18

Bike cals 

Toes-to-bar

Hand release push-ups 

*Scale TTB to KTE or v-ups 

Accessory: 

3x10 DB overhead tricep extensions 

Thursday, December 23

Warm-up: Burgener snatch warm-up, followed by 10:00 snatch warm-up, building to the weight you plan to lift in the WOD; between lifts get :30 chest opening stretch

Strength: 

In 12:00, work to complete the following - 

40-30-20-10

Barbell bicep curls (45/35) 

WOD: 

Every 2:00 for 10 rounds - 

12-15 box jumps 

10 sit-ups 

1 snatch 

*Score is sum of total snatch weight 

Accessory: 

3x8 1-arm bent over rows 

Friday, December 24

Warm-up: 1:00 alt quad stretch + 1:00 runners lunge/side + 1:00 jumping jacks + :30 figure 4 stretch/side + :30 inch worms + :30 box stretch 

WOD: 

“Mikko’s Triangle” 

40:00 EMOM - 

1st: Calorie bike 

2nd: Calorie row 

3rd: Calorie ski 

4th: Rest 

Rx+ 20/15 cal/minute; Rx 15/12 cal/minute; Int 12/9 cal/minute

Accessory: 

Accumulate 2:00 mountain climbers 

Saturday, December 25 

NO CLASS - HAPPY HOLIDAYS! 

Monday, December 13 - Saturday, December 18

Monday, December 13 

Warm-up: 2 rounds - 10 muscle cleans + :30 figure 4 stretch + 10 thrusters w/empty barbell + :30 runners lunge/side + 10 pass throughs 

Strength: 

In 12:00, work to a heavy barbell complex, or stay light/moderate and work on form - 

1 power clean + 1 thruster + 1 push press 

*For competitive athlete, build toward 155/105 for your last set; complete 1 cluster + 1 push press if desired. 

WOD: 

2:00 on/1:00 - 

20/15 calorie row, bike, or ski 

Max wall balls 

*Work out ends once you accumulate 100 wall balls; scale to 15/12 calories if needed 

Accessory: 

1:00 pancake stretch 

https://youtu.be/7_G4DKv8iWI

Tuesday, December 14 

Warm-up: In 10:00, warm up to bench press weight for Strength; between warm-up lifts, get 10 banded good mornings + 10 single leg glute bridge/side

Strength: 

Every :90 for 12:00 - 

1st: 3-5 bench press, challenging weight 

2nd: :30-:45 banded DB or KB deadlift, challenging weight (deficit off 25# plate if possible) https://youtu.be/20-utFXBwG0

WOD: 

For time - 

10-12-14-12-10

Dual DB step-overs (24/20; 50/35 or 40/20) 

Pull-ups 

Accessory: 

5 rounds, unbroken if possible - 10 v-ups + 10 sit-ups 

Wednesday, December 15 

Warm-up: :60 easy row + :60 easy bike + :60 easy ski, followed by Burgener snatch warm-up (coach led) 

https://youtu.be/kRxECJyxkIQ

Strength: 

12:00 EMOM - 

1st: 1-3 power or squat snatch, building in weight if possible 

2nd: :60 max jump rope for quality (doubles or singles) 

3rd: Rest 

WOD: 

Every 4:00 for 4 rounds - 

:60 wall sit 

:30 max air squats 

:60 wall sit

10 jumping squats

*Move steadily on air squats to flush out legs; the goal is to complete the entire round without breaks

Accessory: 

3x10-12 hip extensions, weighted if possible, or 3x12-15 quadruped hip extensions/side 

Thursday, December 16 

Warm-up: 5-4-3-2-1 - v-ups + push-up to pike + power cleans (building toward WOD weight) + inch worms 

Strength: 

In 14:00, work to complete the following for quality - 

20-16-12-8-4

Handstand push-ups, or any challenging push-up variation; rest :60 between sets 

*For competitive athlete, complete deficit HSPU 

WOD: 

For time - 

50 Russian kettlebell swings (70/53) 

20 toes-to-bar 

10 power cleans (135/95)

20 toes-to-bar 

10 power cleans (155/105) 

20 toes-to-bar 

10 power cleans (185/135) 

20 toes-to-bar 

50 Russian kettlebell swings (70/53) 

*Scale weight as needed.  For example, a scaling option may look like 95/65 (set 1), 115/85 (set 2), 135/95 (set 3) 

Accessory: 

Accumulate 100 heel taps total (50/side) 

https://youtu.be/w2Um9ULrcBI

Friday, December 17 

Warm-up:  10:00 AMRAP - 10 ring rows + 5 box jumps or plate hops (focus on soft landing) + 10 banded forward raises + 5 cal bike + 10 banded pull-aparts 

WOD: 

In teams of 2, you go, I go 

From 0 - 10:00 - 

100/80 calorie bike 

30 burpee box jump overs (24/20)

From 10:00 - 20:00 - 

100/80 calorie ski

30 Devil press (45/30 or 35/20)

From 20:00 - 30:00 - 

100/80 calorie row 

30 burpee box jumps (24/20) 

Accessory: 

2x max effort ring dips or box dips; rest at least :60 between sets 

Saturday, December 18 

Warm-up: 3 rounds - :30 hollow hold + 5 hang snatches (building toward WOD weight) + :30 chest opening stretch + 10 plank ups 

Strength: 

In 14:00, work to complete 3-4 sets of the following - 

6-8 man makers, challenging weight 

:30 banded hollow lat pull-down https://youtu.be/xMZpXjQ0OJ4

WOD: 

5 rounds for time - 

5 bar muscle-ups or chest-to-bar pull-ups 

10 hang power snatches (135/95 or 95/65) 

30 double unders or 60 singles 

Accessory: 

Accumulate 2:00 side plank/side 

Monday, December 6 - Saturday, December 11

Monday, December 6 

Warm-up: 2 rounds - 20 shoulder taps from plank + :60 row, bike, or ski + 6 alt pistol squats to bench + 10 inch worms + 10 single leg v-ups 

WOD: 

30:00 EMOM - 

1st: 12/9 calorie row, bike, or ski 

2nd: 10 toes-to-bar 

3rd: 12 wall balls 

4th: 10 handstand push-ups, or any push-up variation 

5th: 12 alt pistol squats 

*Scale toes-to-bar to knees-to-elbow or v-ups

Accessory: 

3x10-12 single leg glute bridge/side 

Tuesday, December 7 

Warm-up: 1:00 runners lunge/side +  5-4-3-2-1 clean and press w/empty barbell + push-up to pike + pass throughs + air squats 

Strength: 

In 15:00, build to a heavy complex, or stay light/moderate and work on form -

1 squat clean + 3 push jerk + 1 split jerk 

WOD: 

Every :90 until failure -

8 ground to overhead (95/65)

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

Bar-facing burpees 

*Add 1 bar-facing burpee each round; ground to overhead can include snatch or clean and jerk (athlete’s choice) 

Accessory: 

Accumulate 1:00 passive bar hang, focus on elongating body and letting hips pull toward ground 

Wednesday, December 8 

Warm-up: In 10:00, build towards 65% 1RM back squat; between warm-up lifts, get 4 bootstrappers + 4 reverse Samson’s 

Strength: 

In 14:00, work to complete the following back squat sequence - 

5 @ 65% / 5 @ 70% / 5 @ 75% / 3 @ 80% / 3 @ 85%

WOD: 

For time - 

50-40-30-20-10

Double unders 

10-8-6-4-2

DB hang power cleans (50/35 or 40/20)

20-16-12-8-4

DB front rack lunges (50/35 or 40/20)

Accessory: 

200 m Farmer’s carry, challenging weight 

Thursday, December 9 

Warm-up: 2 rounds - :30 figure 4 stretch/side + 10 banded good mornings + :30 jumping jacks + 10 ring rows + :30 plank march 

Strength: 

12:00 EMOM - 

1st: 3-5 deadlifts, building toward WOD weight 

2nd: :45 weighted glute bridge hold 

3rd: Rest 

WOD: 

For time - 

10 muscle-ups or C2B pull-ups 

20 box jumps-overs (24/20”) 

30 deadlift (225/155) 

40 calorie bike 

50 sit-ups 

*Scale deadlift weight as needed; scale jump-overs to step-overs 

Accessory: 

Accumulate 1:00 crab stretch 

https://youtu.be/BA0-KdYSkTo

Friday, December 10 

Warm-up: In 10:00, build to the bench press weight you plan to lift for the WOD; between lifts, get 10 banded pull-aparts + 10 pass throughs 

Strength: 

In 15:00, work on skill or lift of choice.  This is a good time to test a 1RM, work on a gymnastics skill, or work on mechanics and form. 

WOD: 

For quality - 

1,000 meter row or ski 

30 bench press (BW)

1,000 meter row or ski 

30 ring dips 

*Focus on quality and form; scale weight as needed/scale ring dips to dips off bench

Accessory: 

3x10 cable tricep pulls 

Saturday, December 11 

Warm-up: 3 rounds - 5 front squats (building toward 60% 1RM) + :30 alt quad stretch + 12 banded lat pull-downs + 5 bootstrappers 

Strength: 

In 14:00, work to complete the following front squat sequence - 

10-8-6-4-2 

60% - 65% - 75% - 85% - 90% 

WOD: 

“Nicole” 

20:00 AMRAP - 

400 meter run 

Max pull-up reps 

*Once you drop off the pull-up bar, head back into a 400 m run; score is total number of pull-ups 

Accessory: 

Accumulate 2:00 weighted wall sit 

Monday, November 29 - Saturday, December 4

Monday, November 29 

Warm-up: 3 rounds - Burgener snatch warm-up - https://youtu.be/mWffzvDGeg4

Between rounds, get 5 swimmers + 10 pass throughs 

Strength: 

Every :60 for 10:00 - 

1-3 power or squat snatch, building in weight if possible 

WOD: 

20:00 EMOM - 

1st: 12 burpees 

2nd: 10 power snatch (95/65) 

3rd: 12 toes to bar 

4th: 10 overhead squats (95/65) 

*Scale reps as needed to assure some rest each round 

Accessory (optional): 

Max effort weighted plank (25/15) 

Tuesday, November 30 

Warm-up: 2 rounds - :30 runners lunge/side + 10 bootstrappers + :30 quad stretch/side + 5 inch worms w/push-up + :20 handstand hold or plank 

Strength: 

In 16:00, work to complete the following for quality- 

5-10-15-20-15-10-5

Meters unbroken handstand walk 

-or-

1-2-3-4-5-4-3-2-1

Wall walks 

*Scale to walk-outs from box or inch worms; rest between sets 

WOD: 

10:00 AMRAP - 

2-4-6-8-10-12….

Back-rack lunges (135/95 or 95/65; take from ground) 

*100 meter run after each set of lunges 

Accessory (optional): 

3 x 10-12 barbell hip thrusts 

Wednesday, December 1

Warm-up: :30 elevated pigeon stretch/side + :30 chest opening stretch + 5-4-3-2-1 - banded pull-aparts + push-up to pike + banded good good mornings

Strength: 

In 15:00, warm up to bench press and deadlift WOD weight; between lifts, get 3-5 box jumps, focusing on soft landing 

WOD: 

Every :90 for 8 rounds - 

3 bench press (BW/.7xBW) 

3 deadlifts (1.5xBW/BW) 

Max box jumps (24/20”) 

*Score is number of box jumps completed; scale weight and box height accordingly; scale box jumps to step-ups 

Accessory (optional): 

Accumulate 1:00 banded hamstring stretch/side + 1:00 alt thread the needle stretch 

https://youtu.be/MfUx9FCOb1E

Thursday, December 2 

Warm-up: 2 rounds - :30 hollow hold + :30 Superman hold + 10 ring rows + 10 banded bent over rows + 3-5 kip swings 

Strength: 

Every :90 for 8 rounds - 

2-8 reps of tough pull movement (e.g., muscle ups, strict pull-ups, chest to bar pull-ups, lat pull-downs, sled pull) 

WOD: 

For time - 

10 pull-ups 

-1:00 rest-

10 pull-ups 

20 cal row or ski 

-1:00 rest-

10 pull-ups 

20 cal row or ski 

30 double unders, or 60 singles 

-1:00 rest-

10 pull-ups 

20 cal row or ski 

30 double unders, or 60 singles 

40 sit-ups 

-1:00 rest

10 pull-ups 

20 cal row or ski 

30 double unders, or 60 singles 

40 sit-ups 

50 handstand push-ups, or any push-up variation 

Accessory (optional): 

:30 standing lat stretch/side 

https://youtu.be/MFCl9KQZQjs

Friday, December 3 

Warm-up: :45 banded side steps + :45 box stretch + 10-8-6-4-2 alt box step-ups + air squats + banded forward raises

Strength: 

Every :90 for 3 rounds - 

1st: :30 alt dual DB step-ups, challenging weight 

2nd: 6-8 dual DB hang squat cleans, challenging weight 

WOD: 

For time -

150 thrusters (65/45 or 55/35)

Every time you break up thrusters, 12/9 cal bike 

*Rx plus weight option - 95/65

Accessory (optional): 

3 x :30 banded quadruped hip extensions/side 

Saturday, December 4 

Warm-up: 5-4-3-2-1 pass throughs + hand release push-ups + muscle snatches + muscle clean and press w/empty barbell 

Strength: 

In 15:00, work to complete the following upper body DB sequence - 

30-20-10

Seated alt bicep curls 

Seated overhead tricep extensions 

Seated lateral raises 

WOD: 

E3MOM for 15:00 - 

6 hang power snatches (95/65) 

8 lateral burpees over bar 

6 hang power cleans (95/65) 

*Scale weight as needed 

Accessory (optional): 

Tabata Russian twists 

Monday, November 22 - Saturday, November 27

Monday, November 22

Warm-up: 10:00 AMRAP@steady pace - :30 runner lunge/side + :30 box stretch + 10 v-ups + 5 strict press w/empty barbell + :30 row, bike, or ski 

Strength: 

10:00 EMOM for quality  - 

1 push press + 1 push jerk + 1 split jerk 

*Build slowly if possible, ending at a moderate weight, no heavier than 75% 1RM jerk 

WOD: 

For time - 

30 toes-to-bar 

400 meter row or ski 

20 toes-to bar 

400 meter row or ski 

10 toes-to-bar 

400 meter row or ski 

-2:00 rest-

60 toes-to-bar 

1200 meter row 

*Scale TTB to KTE or v-ups 

Accessory: 

3x10-12 prone T’s 

https://youtu.be/3vRUHWbP9Dc

Tuesday, November 23

Warm-up: 2:00 easy row, bike, or ski followed by 2 rounds with empty barbell - 10 muscle cleans + 10 alt elbow punches + 10 front squats + 10 RDLs 

Strength: 

In 15:00, build to a heavy power clean single.  This is a good time to test your 1RM if desired.  If you prefer to stay light/moderate to work on form, complete 3-5 power cleans every :90.

WOD: 

3 rounds for time - 

50-50-50 

Double unders (or 100 singles) 

25-25-25

American KB swings (53/35) 

12-9-6

Power cleans

*Ascending weight for cleans - 12@135/95; 9@185/105; 6@225/125; scale weight as needed 

Accessory: 

3x12-14 plank pull throughs (use 1 moderately heavy DB) 

Wednesday, November 24 

Warm-up: 5-4-3-2-1 ring rows + push-up to pike + pass throughs + single leg glute bridge/side 

WOD: 

Every 3:00 for 10 rounds - 

15/12 calorie bike 

Odd sets: 8-10 strict pull-ups 

Even sets: 10-12 DB bench press (50/35 or less) 

*Scale pull-ups to challenging ring rows; scale reps as needed to assure some rest each round 

Accessory: 

3x6-8 1-arm bent-over rows/side, :03 concentric tempo (challenging weight)  

Thursday, November 25

There will be 1 group training session at 8 am today.  Happy Thanksgiving!!  🦃🍁🍽 

Warm-up: 10-8-5-4-2 - bootstrappers + wall ball cleans + banded pull-aparts; :30 banded side steps between rounds 

WOD: 

In teams of 2, 1 person working at a time - 

100 wall balls 

100 cal row or ski 

100 burpees 

100 cal row or ski 

100 thrusters (95/65) 

100 cal row or ski 

100 burpees 

100 cal row or ski 

100 wall balls 

*Scaling option - complete 50 reps of everything w/a partner 

Accessory: 

Be grateful and take naps 

Friday, November 26 

Warm-up: 3 rounds - 10 single leg hip thrusts/side + 10 banded good mornings + :30 hamstring stretch + :20 HS hold or plank + :30 elevated pigeon stretch 

Strength: 

15:00 EMOM - 

1st: 3-5 deadlift, warming up to WOD weight 

2nd: :30-:45 handstand work 

3rd: Rest 

*Handstand work may include wall walks, HS walks, HS holds, any plank variation 

WOD:

8:00 AMRAP - 

10 deadlifts (225/155) 

3 handstand push-ups, or any push-up variation 

*Scale weight as needed 

Accessory: 

Every :90 x 5 rounds - 10 sit-ups + :10 hollow hold + 10 hollow rocks + :10 hollow hold 

Saturday, November 27 

Warm-up: 10:00 AMRAP @ steady pace - 10 banded bent over rows + 10 plank-ups + :30 wall sit + :30 quad stretch/side + :30 easy row, bike, or ski 

WOD: 

“Chelsea”

30:00 EMOM - 

5 pull-ups 

10 push-ups 

15 air squats 

*All 3 movements are completed within the minute; score is the total number of rounds completed within 30:00, with the highest score being 30.  If you fall behind, turn this into an AMRAP, but only the rounds completed within the minute count toward your score. 

Accessory: 

Accumulate 1:00 shoulder stretch/side

https://youtu.be/-L75VK1U2fI