Monday, January 3 - Saturday, January 8

Monday, January 3

Warm-up: 2 rounds - :30 bike + :30 hamstring stretch/side + 5 light DB power cleans + 5 DB front squats + 10 push-ups to pike 

Strength: 

In 15:00, work to complete the following dumbbell sequence, building in weight if possible - 

10-8-6-4-2

Dual DB squats (front rack) 

WOD: 

Happy New Year 

For time - 

2,021 meter row or ski 

Every 2:00, starting at 0:00, 30 double unders or 60 singles 

Accessory: 

Accumulate 50 hollow rocks 

Tuesday, January 4 

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

Strength: 

In 15:00, work to complete the following, building toward the weight you plan to lift in WOD - 

3x3-5 deadlift 

3x3-5 bench press 

WOD: 

Lift off 

For quality - 

27-21-15-9 

Deadlifts 

Bench press 

*Weight increases w/each set - Deadlift 185/125; 225/155; 275/185; 315/205; 

Bench press 135/95; 165/115; 185/125; 205/135; scale weight as needed 

Accessory: 

3x10-12 barbell hip thrusts 

Wednesday, January 5

Warm-up: 10:00 AMRAP @ steady pace - 10 ring rows + :20 handstand hold or plank + 10 single leg v-ups + :30 bike + 10 banded pull-aparts 

Strength: 

Every :90 for 5 rounds for quality - 

1st: :30 max effort strict pull-ups 

2nd: :30 max effort handstand push-ups, or any push-up variation 

WOD: 

9:00 Abs 

For time - 

5-10-15-20-25

Bike calories 

Sit-ups 

Accessory: 

Accumulate 100 banded prone hamstring curls, with a :10 hold on every 10th rep

Thursday, January 6 

Warm-up: 3 rounds - 10 air squats + :30 chest opening stretch + 5 shoulder to overhead press, building + :30 elevated pigeon stretch + 10 alt step-ups 

Strength: 

In 15:00, complete the following sequence, building to a moderately heavy single - 

Jerk or split jerk 

5-3-3-1-1-1

WOD: 

Balls to the Wall 

Every 5:00 for 3 sets - 

12-9-6

Wall balls 

Burpee box jump overs 

*Complete all  12-9-6 reps in 1 5:00 interval

Accessory: 

Max effort side plank/side 

Friday, January 7 

Warm-up: 3 rounds - :30 runners lunge/side + :30 banded side steps + 6 back rack lunges + 5 bootstrappers 

Strength: 

In 15:00, work to complete the following, building to a challenging set - 

Back rack lunges 

8-6-6-4-4-4

WOD: 

Quad WOD 

For time - 

21-15-9

Toes-to-bar 

Front squat (95/65) 

Directly into -

21-15-9 

Pull-ups 

Back squat (95/65) 

*Take weight from ground 

Accessory: 

3x10 GHD hip extensions, weighted if possible 

Saturday, January 8 

Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press w/empty barbell + inch worms w/push-up 

Strength: 

Every :90 for 8 rounds (12:00), building to a moderately heavy complex - 

1 squat clean + 1 hang squat clean + 1 jerk 

WOD: 

Boulder Shoulders 

4 rounds, each for time - 

21 push-ups 

15 burpees 

9 wall walks 

2:00 rest between rounds 

Accessory: 

2:00 ring support hold 

Monday, December 27 

Warm-up: In 10:00, warm up to back squat weight for strength; In between warm-up lifts, get 4 bootstrappers + 4 alt groiners w/thoracic rotation 

Strength: 

In 15:00, work to complete the following back squat sequence, 212 tempo  @ challenging weight - 

6-6-6-6

*212 tempo - :02 concentric, :01 pause at bottom of squat position, :02 eccentric 

WOD:

“Don’t be a Karen”

10:00 EMOM - 

15 wall balls 

*Scaling option = 10-12 wall balls/minute 

Accessory: 

Accumulate 2:00 sandbag bear hug hold 

Tuesday, December 28 

Warm-up: 10-8-6-4-2 banded good mornings + muscle cleans w/empty barbell + strict press + air squats 

Strength: 

9:00 EMOM - 

1st: :45 dual KB front rack hold

2nd: :45 wall sit, weighted if possible

3rd: Rest 

WOD: 

“The Grinch” 

For time (20:00 cap) - 

200 calorie bike 

E2MOM, starting at 2:00, complete the following - 

3 deadlifts

2 hang power cleans

1 push jerk 

*Barbell weight - 95/65; scale weight as needed 

Accessory: 

Tabata banded quadruped hip extensions (4 sets/side) 

Wednesday, December 29 

Warm-up: 2 rounds - 10 alt scorpion stretch + 10 pass throughs + 10 plank-ups + 10 Superman’s + :20 jump rope or plate hops for quality 

Strength: 

In 12:00, work to complete 4-5 rounds of the following - 

10 hollow rocks 

20 v-ups 

30 heel taps 

40 bicycle crunches 

WOD: 

“Oh my Core”

Every 2:00 until failure - 

40 double unders 

10 sit-ups 

2-4-6-8-10…

Push-ups 

*Continue adding 2 push-ups each round; work out ends when you can no longer complete designated # of push-ups within the 2:00 timeframe 

Accessory: 

Accumulate 1:00 seal stretch 

Thursday, December 30 

Warm-up: 10:00 AMRAP @ steady pace - :30 plank + 5 kip swings or :30 Superman hold + 10 ring rows + 10 alt reverse Samsons + :30 row, bike, or ski 

Strength: 

12:00 EMOM - 

1st: :30 - :45 tough pull exercise, max reps 

2nd: 6-8 single leg deadlifts/side @ challenging weight 

3rd: rest 

WOD: 

“Queen Bell”

6 rounds for time - 

25 American KB swings (53/35) 

12 KB goblet squats (53/35) 

250 meter row or ski 

Rest 1:00 between rounds 

Accessory: 

3x10 hamstring curls 

Friday, December 31 

Warm-up: 2 rounds - :30 figure 4 stretch + 10 alt single leg v-ups + :30 shoulder taps from plank + 10 elbow punches w/empty barbell + :30 alt toe touches from plank 

Strength: 

Every :90 for 8 rounds (12:00) - 

1-3 power cleans, building toward a heavy set or single 

WOD: 

“Holiday Cleaning” 

16:00 AMRAP - 

5 power cleans (185/135 or 155/105 or 95/65) 

10 burpees 

15 toes-to-bar, knees-to-elbow, or v-ups 

Accessory: 

Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side 

Saturday, January 1st

Warm-up: 2 rounds - :30 elevated pigeon stretch/side + 10 thrusters w/empty barbell + :30 alt quad stretch + 10 pass throughs 

WOD: 

28:00 EMOM - 

1st: 12 alt DB snatch (50/35) 

2nd: 12 box jumps (24/20) 

3rd: Max rep thrusters (95/65) 

4th: Rest

*Scale weight as needed 

Accessory: 

Accumulate 250 mountain climbers 

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