Monday, December 5 - Saturday, December 10

Monday, December 5

Warm-up: 2 rounds - 10 alt lunges + :30 runners lunge/side + 8 ring rows + :30 alt step-ups + 6 thrusters (empty barbell) + :30 pigeon stretch/side 

Strength: 

In 16:00, complete 3 rounds of the following (:90 rest between rounds) - 

1. 8-10/side B-stance RDL w/ rotation https://youtu.be/07Uz51yTBbI

2. 8-10 alt weighted step-ups (2 DB’s @ challenging weight) 

3. 14-16 med ball overhead lunge, moderate weight https://youtu.be/vYdQCen6TjE

WOD: 

“Jackie” 

For time - 

1,000 meter row 

50 thrusters (45/35) 

30 pull-ups or ring rows 

*Expected time for “Jackie” = 7-12 mins 

Accessory: 

Accumulate 3:00 plank 

Tuesday, December 6

Warm-up:  10-8-6-4-2 muscle clean + strict press (empty barbell) + single leg v-up + reverse Samson + banded good mornings 

Strength: 

Every :90 for 8 rounds (12:00) - 

1 power clean + 1 low hang power clean + 1 high hang power clean + 1 jerk

WOD: (20:00) 

For quality reps @ moderate pace - 

3-6-9-12-15-12-9-6-3

Power clean (185/125 or 135/95 or 95/65) 

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

Accessory: 

Accumulate 2:00 side plank/side 

Wednesday, December 7

Warm-up:  5-4-3-2-1 bench press (slowly build to WOD weight); :30 jumps rope + 10 pass throughs after each warm-up set 

Strength: 

In 15:00, complete the following for 3 rounds (:90 rest between rounds) - 

1. 8-10 DB lat pull-overs https://youtu.be/FK4rHfWKEac

2. :30-:45 KB swings, heavy 

3. 8-10 1-arm supported bent-over row https://youtu.be/bWiUBKaxxpE

WOD: 

For time - 

Accumulate 75-100 bench press (135/95 or 95/65 or 65/35) 

E2MOM starting @ 2:00 - 30 double unders or 60 singles 

*Tip: pick a weight where you can get 8-10 reps unbroken; re-rack the bar and rest at any time - all reps do not need to be unbroken

Accessory: 

3x 15-20 banded lat pull-downs (:60 rest between sets) 

Thursday, December 8 

Warm-up:  3 rounds - 10 alt Cossack squat (no weight) + 8 back squats (empty barbell and slowly build) + 6 inch worms + 4 scorpion stretch/side 

Strength: 

12:00 EMOM - 

1st: 3-5 back squats, building to WOD weight 

2nd: 12-15 sit-ups, weighted if possible 

3rd: Rest 

WOD: (15:00) 

E3MOM x5 for max squats (:90 work/:90 rest) -

10/8 cal bike 

Max back squats (225/155 or 135/95 or 95/65) or DB squats (2 @ 50/35 or 40/20) 

Accessory: 

3x 10-12/side foot elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk

Friday, December 9

Warm-up: 3 rounds - 10 push-up to pike + 8 deadlift (start light and slowly build) + 10 bootstrappers + 8 tempo ring rows + 10 dips from bench 

Strength: 

In 16:00, complete 3-4 rounds of the following (:90 rest between rounds) - 

1. :30-:45 handstand with or challenging plank

2. 3-5 deadlifts, building to WOD weight 

3. Max unbroken muscle-ups, or challenging kipping pull-ups or ring rows

WOD: (12:00) 

3 rounds for max burpee box overs (3:00 work/1:00 rest) 

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

15 deadlifts (225/155 or 155/105 or 95/65) 

Max burpee box jump-over or burpee step-overs 

Accessory: 

3x 8-10 seated DB OH tricep extension, challenging weight (:60 rest between sets) 

Saturday, December 10 

Warm-up: 2 rounds - 10 muscle snatch + 10 overhead squat (empty barbell or pvc) + 10 alt thoracic rotation from squat + :30 chest opening stretch 

Strength: 

In 16:00, complete the following, building in weight if possible (:10 rest between singles if needed, :90 rest between rounds) -

Power or squat snatch 

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

WOD: 

For time - 

60 wall balls (20/14 or 14/10) 

60 cal row or ski 

2:00 rest 

60 cal row

60 wall balls (20/14 or 14/10) 

Accessory: 

Accumulate 1:00-2:00 swimmer hovers https://youtu.be/kkGdsBW1li0

Monday, November 28 - Saturday, December 3

Monday, November 28 

Warm-up: 5-4-3-2-1 muscle clean + front squat + strict press + scorpion stretch/side + Cossack squat/side (no weight) 

Strength: 

In 15:00, work to complete the following, starting light and building to a challenging set of 2 if possible (:10 rest between singles if needed; :90 rest between sets) - 

10-8-6-4-2 

Clusters (1 power clean + thruster) https://youtu.be/plCzO45g9nc

*Use barbell or DB’s - athlete’s choice 

WOD: 

15:00 AMRAP -

Max row or ski meters 

*Every 3:00 starting at 0:00 (last complex @ 12:00) - 

3 power cleans + 3 front squats + 3 push jerk (135/95 or 95/65, or 2 DB’s @ moderate weight) 

Accessory: 

3x 15-20 trx knees-to-elbow (:60 rest between sets) or 100 mountain climbers 

Tuesday, November 29 

Warm-up:  10-8-6-4-2 banded good mornings + banded rows + lunges (slowly build to Strength weight) + tempo ring rows; :30 jump rope between rounds 

Strength: 

In 14:00, superset the following for 3 rounds (:90 rest between rounds) - 

1. 8-10 Pendlay rows, moderate weight https://youtu.be/O9v7sb3JAPk

2. Max unbroken strict pull-ups or challenging ring rows 

3. 6-8 pendulum lunges/side, moderate weight (1 rep = forward + backward lunge https://youtu.be/8oULG23Er4o

WOD: 

For time - 

100 double unders or 200 singles 

50 RKBS (70/54 or 54/35 or 35/20) 

50 sit-ups 

50 RKBS (70/54 or 54/35 or 35/20) 

100 double unders or 200 singles 

Accessory: 

Accumulate 60-80 alt plank marches https://youtu.be/LUkJihkE1eo

Wednesday, November 30

Warm-up: 2 rounds - 10 air squats + 8 push-up to pike + 10 alt thoracic reach from squat + 8 plank-ups + 10 alt reverse Samson 

Strength: 

E3MOM x5 (15:00) - 

8-10 bench press (135/95 or 95/65) 

8-10 push-ups, deficit if possible (45/25)

WOD: (20:00) 

10 rounds for time - 

10 bike cals 

10 wall balls (20/14 or 14/10) 

Accessory: 

Accumulate 75-100 hollow rocks, banded if possible https://youtu.be/SpdUm2qrhk8

Thursday, December 1

Warm-up: 2 rounds - :30 figure-4 stretch/side + 8 inch worms + :30 alt single leg v-ups + 8 alt groiners + :30 alt step-ups + 8 RDL (empty barbell) 

Strength: 

10:00 EMOM - 

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

2nd: Rest 

WOD: (20:00) 

9:00 EMOM - 

1st: 6-8 deadlift (225/155 or 155/105 or 95/65) 

2nd: 8-10 toes-to-bar, knees-to-elbow, or v-ups 

3rd: 12 box jump-overs or step-overs (30/24 in) 

2:00 rest 

9:00 AMRAP @ 11:00 mark - 

8 deadlift (185/135 or 135/95 or 95/65) 

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

12 box jump-overs or step-overs (24/20 in) 

*Note: Deadlift weight and box height decrease for AMRAP 

Accessory: 

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

Friday, December 2

Warm-up:  3 rounds - 10 pvc pass throughs + 10 pvc overhead squat + 5 muscle snatch + 10 banded pull-aparts + 10 banded forward raises 

Strength: 

In 14:00, superset the following for 3 rounds (:90 rest between rounds) - 

1. 14-16 KB alt gorilla rows, moderate weight  https://youtu.be/DhxkHHRez7w

2. :45-:60 plank, weighted if possible 

3. 8-10 :03 eccentric tempo overhead squats w/ pvc or empty barbell (45/35) 

WOD: (10:00) 

5 rounds for total burpees (:90 work/:30 rest)  - 

Round 1: 18 hang power snatch + max bar-facing burpees 

Round 2: 15 hang power snatch + max bar-facing burpees 

Round 3: 12 hang power snatch + max bar-facing burpees 

Round 4: 9 hang power snatch + max bar-facing burpees 

Round 5: 6 hang power snatch + max bar-facing burpees 

*Snatch weight = 95/65 or 65/35

Accessory: 

3x 10 pvc Cuban press https://youtu.be/3bBXqFivnn8

Saturday, December 3 

Warm-up: 10-8-6-4-2 back squats (start w/ empty barbell and build to starting Strength weight) + bootstrappers + KB hip opening stretch/side 

Strength: 

In 16:00, complete the following, starting light and building to a heavy single if possible (:90 rest between sets) - 

Back squat

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

*If lifting on the lighter side, get 5-7 squats every :90 x10

WOD: 

5 rounds for quality reps - 

5 bar muscle-ups or challenging pull-ups, or 10 challenging ring rows 

10 back squats (135/95 or 95/65) or goblet squats (moderate weight) 

15 HSPU, or any push-up variation 

Accessory: 

Accumulate 30-50 barbell hip thrusts, moderate weight 

Monday, November 21 - Saturday, November 26

Monday, November 21 

Warm-up: 10-8-6-4-2 back squat (start w/ empty barbell and build to 70% 1RM or moderate weight) + tempo ring rows + alt Cossack squat (no weight) https://youtu.be/nqRp-MtWIdY

Strength: 

Every :90 for 8 rounds (12:00) - 

3-5 back squats @ 70% 1RM, or moderately heavy weight

WOD: 

20:00 EMOM - 

1st: 12/9-15/12 cal bike 

2nd: 5 DB cleans + 5 DB thrusters + 5 burpees (2 @ 50/35 or 40/20) 

3rd: 10 box jumps or alt step-ups + max pull-ups or ring rows 

4th: Rest 

Accessory: 

40 m banded x walk/side https://youtu.be/RyJonI6zQaE

Tuesday, November 22

Warm-up: 3 rounds - 10 banded good mornings + 8 muscle snatch (empty barbell) + 6 overhead or front rack lunges (empty barbell) + :30 jump rope

Strength: 

In 12:00, work to complete 3 sets of the following (:90 rest between sets) - 

16-20 alt barbell overhead lunge or front rack lunge (95/65 or 65/35) 

https://youtu.be/m6MczOv_Ayg

WOD: (20:00)

10 rounds (1:00 on/1:00 rest) - 

8-10 hang power snatch (95/65 or 65/35) 

Max double unders or singles 

Accessory:

Accumulate 75-100 banded rows 

Wednesday, November 23 

Warm-up:  3 rounds - 12 banded forward raises + 10 banded pull-aparts + 8 pass throughs + 6 Tate press, light weight https://youtu.be/qyu9ZxQ1xvg

Strength: 

In 15:00, superset the following for 3 rounds @ challenging weight (:90 rest between rounds) -

1. 8-10 tate press https://youtu.be/qyu9ZxQ1xvg

2. 8-10 DB overhead tricep extensions 

3. 6-8/side 1-arm hollow body KB press https://youtu.be/Zb9sHRMqg5g

WOD: 

16:00 AMRAP - 

2, 4, 6, 8, 10….

DB bench press (2 @ 50/35 or 35/20) 

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

*Continue adding 2 reps every round until 16:00 mark 

Accessory: 

`Accumulate 1:00 box stretch + 1:00 prone shoulder stretch/side 

Thursday, November 24

Happy Thanksgiving!  🦃🍽🍁 

8 am holiday work out 

*Monetary donations of any amount are welcomed to support Sugartree Ministries, whose mission is to reach those who are poor, broken, lonely, and addicted.

https://sugartree.org/donate

Friday, November 25 

Warm-up:  10-8-6-4-2 wall ball cleans + front squat (start with empty barbell and build to WOD weight) + inch worms w/ push-up 

WOD: 

For time + total row or ski meters (you go, i go) - 

160 wall balls (20/14 or 14/10) 

80 hang squat or power clean (135/95 or 95/65 or 65/35)

40 wall walks 

*P1 rows, bikes, or skis while P2 completes reps; partners split reps evenly 

Accessory: 

Accumulate 75-100 GHD hip extensions or Superman’s https://youtu.be/67rgxYNKbZY

Saturday, November 26

Warm-up:  5-4-3-2-1 banded good mornings + deadlifts (start very light and slowly build) + kip swings or :30 hollow hold + push-up to pike 

Strength: 

15:00 EMOM - 

1st: :30-:45 handstand work or plank 

2nd: 2-4 deadlifts, building to WOD weight

3rd: Rest 

WOD: 

For quality reps - 

10-8-6-4-2 

Deadlift @ 80% 1RM 

Bar muscle-ups or challenging pull-ups or 20-16-12-8-4 ring rows 

*If lifting on the lighter side, double reps if desired 

Accessory: 

3x 12-15 banded lat pull-down from hollow (:60 rest) https://youtu.be/xMZpXjQ0OJ4

November 14 - Saturday, November 19

Monday, November 14

Warm-up: In 10:00, build to 50% 1RM bench press; between warm-up lifts get 5 tempo ring rows + 5 pvc pass throughs + 5 banded good mornings 

Strength: 

In 12:00, complete 3 sets of the following (:90 between rounds) - 

15-20 DB deadlifts, deficit and/or banded if possible (2 @ 50/35 or 35/20) 

https://youtu.be/AWHcTQWMePU

https://youtu.be/20-utFXBwG0

WOD: 

E2MOM x8 (16:00) for total bench press load - 

3-5 bench press (start @ 50% 1RM and build by 5% each round if possible) 

3 bar muscle-ups, 3-5 strict pull-ups, or 5-7 challenging inverted barbell rows 

Accessory: 

3x 8-10 DB lat pull-over https://youtu.be/37SatipELQg

Tuesday, November 15

Warm-up: 2 rounds - 10 alt reach from squat + :30 alt quad stretch + 10 push-up to pike + :20 HS hold or plank + 10 alt scorpion stretch

Strength: 

10:00 EMOM - 

1st: :30 max HSPU reps, or any challenging push-up variation, deficit if possible 

2nd: Rest 

WOD: 

For max distance - 

21:00 row or ski meters 

@ 3:00, 9:00, and 15:00 - 50 air squats 

@ 6:00, 12:00, and 18:00 - 50 mountain climbers 

Accessory: 

Accumulate 1:00/side hip adductor side plank https://youtu.be/srFPcvqVJPY

Wednesday, November 16

Warm-up:  10-8-6-4-2 back squats (empty barbell) + KB hip opener/side + inch worms; :30 jump rope between rounds 

Strength: 

Every :90 for 4 rounds (12:00) - 

1st: 3-5 back squats, building to 60% 1RM 

2nd: :30 supine hamstring curls on med ball https://youtu.be/EqJo6tPKEC8

WOD: (20:00) 

8-10 rounds for quality - 

10 sit-ups, weighted if possible 

20 double unders or 40 singles 

1-3 back squat (start @ 60% 1RM and build to a heavy single if possible)

*If lifting on the lighter side, complete 3-5 back squats each round 

Accessory: 

3x 15-20 weighted side bends/side, moderate to heavy (:60 rest) 

Thursday, November 17 

Warm-up: 3 rounds - 8 strict press + 10 banded forward raises + 10 banded pull-aparts + 10 banded rows + :30 chest opening stretch 

Strength: 

In 12:00, complete 3 rounds of the following (:90 rest between rounds) -

8 strict press + 6 push press + 4 push jerk (95/65 or 65/35) 

*Pick a weight where you can complete all 18 reps unbroken 

WOD: 

18:00 EMOM (6 rounds) - 

1st: 12-15/9-12 cal bike 

2nd: 1-3 push or split jerk (start @ 135/95 or 95/65 and build by 5% each round) 

3rd: Rest 

*If lifting light/moderate, complete 3-5 jerks each round; take barbell from rack 

Accessory: 

Accumulate 1:00 in each position/side - 3-way banded shoulder stretch 

https://youtu.be/aCkcqXpYujI

Friday, November 18

Warm-up:  2 rounds - 10 muscle clean + :30 hollow hold + 10 alt toe touch from plank + :30 alt reverse Samson + 10 pass throughs 

Strength: 

Every :90 for 8 rounds (12:00) - 

2-4 power cleans, building to WOD weight 

WOD: 

Every 3:30 for 6 rounds (21:00) - 

15 burpees or hand-release push-ups 

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

3 power clean (225/155 or 195/135 or 155/105) 

*Adjust reps as needed to assure at least :60 rest each round 

Accessory: 

3x 8-10 Cuban press, light weight https://youtu.be/H5UniwV06ec

Saturday, November 19 

Warm-up:  5-4-3-2-1 muscle snatch + overhead squat + overhead lunge/side or front squat + runners lunge w/ thoracic rotation/side 

Strength: 

Every :90 x8 (12:00), building to moderately heavy complex if possible (:90 rest between rounds) - 

1 power snatch + 2 hang power snatch + 4 alt overhead reverse lunge 

WOD: 

“Nancy”

5 rounds for time - 

400 meter run 

15 overhead squat or front squat (95/65 or 65/35)

*Beginner 17-20; intermediate 13-16; advanced 10-12; elite < 9

Accessory: 

75-100 sit-ups, weighted if possible 

Monday, November 7 - Saturday, November 12

Monday, November 7

Warm-up: 10-8-6-4-2 muscle clean + front squat (empty barbell) + banded good mornings + banded rows + plank-ups 

Strength: 

15:00 EMOM - 

1st: 1-3 squat cleans, building slightly heavier than you plan to lift in WOD 

2nd: Max unbroken strict pull-ups or challenging lat pull-downs (1 set) 

3rd: Rest 

WOD: 

12:00 AMRAP - 

3 squat cleans (135/95 or 95/65) 

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

9 air squats 

Accessory: 

Accumulate 1:00/side side plank rotations https://youtu.be/OMc5f_JUDUU

Tuesday, November 8

Warm-up: 5-4-3-2-1 bench press (empty barbell) + banded forward raises + banded pull-aparts; :30 chest opening stretch after each round 

WOD: 

On a 30:00 running clock, complete the following @ steady pace - 

18 bench press (95/65 or 65/35) 

400 meter run

15 bench press (135/95 or 105/75 or 75/45) 

400 meter run

12 bench press (165/115 or 135/95 or 85/55) 

400 meter run

9 bench press (185/125 or 155/105  or 95/65) 

400 meter run

6 bench press (195/135 or 175/115 or 105/75) 

400 meter run

3 bench press (215/145 or 185/125 or 115/85) 

5:00 rest 

50 push-ups for time (Rx+ plate deficit, 45/25) 

Score is 1) total lbs lifted 2) time for push-ups 

Accessory: 

Accumulate 15-20 reps - prone Y T W’s  https://youtu.be/QdGTI4Lshg4

Wednesday, November 9

Warm-up: 3 rounds - 15 banded lat pull-downs + :30 plank + 10 alt thoracic rotations from squat + :30 seal stretch + 10 alt step-ups 

Strength: 

In 15:00, complete the following core circuit for 3 rounds (:60 rest between rounds) -

30 Russian twists, moderate weight 

30 mountain climbers (:01 pause at knee to elbow) 

30 straight leg sit-ups, moderate weight optional 

WOD: 

For time - 

60 double unders or 120 singles 

50 wall balls (20/14 or 14/10) 

40 box jump-overs or box step-overs (30/24 in or 24/20 in) 

30 burpees or no push-up burpees 

20 bar muscle-ups, pull-ups, or ring rows 

Accessory:

Accumulate 1:00/side banded rotational punch https://youtu.be/V4MOnYJDqLM

Thursday, November 10

Warm-up:  2 rounds - 8 banded single leg RDL/side https://youtu.be/JJx_4M9BNg4 + 8 dual DB snatch (light) + :30 hip opener with KB/side https://youtu.be/iN4VsXkD9QQ

Strength: 

In 12:00, complete 3 rounds of the following (:90 rest between rounds) - 

1. 6 single leg deadlifts/side (50/35 or 35/20) 

2. 12 alt renegade rows (2 @ 50/35 or 35/20) 

3. 24 KB swings (54/35 or 35/20) 

WOD: (18:00) 

For time - 

10/7 cal bike 

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

Dual DB snatch (2 @ 50/35 or 35/20) https://youtu.be/vBKQCKEGdPw

*Bike calories remain the same each round 

Accessory: 

Accumulate 1:00 prone shoulder stretch/side https://youtu.be/2ZGgqR_kUck

Friday, November 11

Warm-up: 5-4-3-2-1 muscle cleans + split squats/side (empty barbell) + groiners/side + inch worms with push-up 

Strength: 

Every 2:00 for 6 rounds (12:00), building in weight each round if possible - 

6 split squats/side 

*Complete both sides in every 2:00 interval 

WOD: 

16:00 EMOM (4 rounds) for max reps - 

:60 HSPU, or any push-up variation 

:60 hang power cleans (95/65 or 65/35) 

:60 front rack lunges (95/65 or 65/35) 

:60 rest 

Accessory: 

Accumulate 2:00 Sorenson hold, weighted if possible 

Saturday, November 12

Warm-up: In 10:00, warm up for gymnastics skill of choice; between warm-up movements, get :30 jump rope + 10 pass throughs 

Strength: 

Every :90 for 8 rounds (12:00) - 

:30-:45 work on gymnastics skill(s) of choice 

WOD: 

5 rounds for quality - 

250 meter row (goal = sub :45/:52 or :52/:60)

50 double unders or 100 singles, unbroken 

*If you don’t hit your target row pace or trip up on your jump rope, re-start that movement

Accessory: 

Accumulate 3:00 plank, weighted if possible