Monday, December 19 - Saturday, December 24

Monday, December 19 

Warm-up: 3 rounds - 8 thrusters (empty barbell) + 10 banded good mornings + 8 alt toe touch from plank + 10 banded rows + :20 handstand hold or plank 

Strength: 

In 15:00, complete 5 rounds of the following (2:00 rest between rounds) - 

Max effort HSPU, or any push-up variation

*Rx+ = deficit HSPU or traditional push-up; increase deficit each round if possible 

https://youtu.be/KadL9HpmWSg 

https://youtu.be/ngexV8j0gV0

WOD: 

10:00 AMRAP for total reps - 

2-4-6-8-10-12….

Thrusters (95/65 or 65/35) 

Pull-ups or ring rows 

*Continue adding 2 reps until time is up

Accessory: 

Accumulate 1:00 side plank banded row/side 

Tuesday, December 20 

Warm-up:  10-8-6-4-2 muscle snatch + pistol squat to bench/side + alt Cossack squat; :20 chest opening stretch between rounds 

Strength: 

In 14:00, complete 4 rounds of the following (:90 rest between rounds) - 

1. 12-15 lateral v-ups/side https://youtu.be/ikDIDDVeIlE

2. 3-5 power snatch, building to WOD weight 

WOD: (20:00) 

3:00 AMRAP x5 for total rounds (:60 rest between each AMRAP) - 

2 power snatch (125/85 or 95/65 or 65/35) 

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

6 alt pistol squats or air squats https://youtu.be/qDcniqddTeE

https://youtu.be/q11UwY5gd0A

*At the start of each AMRAP, athlete picks up where they left off in previous AMRAP 

Accessory: 

Accumulate 1:00/side in each position - 3-way banded shoulder stretch https://youtu.be/aCkcqXpYujI

Wednesday, December 21

Warm-up:  3 rounds - 8 barbell good mornings + 8 muscle cleans + 8 front squats (empty barbell) + :30 easy jump rope 

Strength: 

In 15:00, complete 4-5 rounds of the following (:60 rest between rounds) - 

1. 8-10/side bird dog row https://youtu.be/J0gf07wx2ZU

2. 1 barbell complex, warming up to WOD weight (see below for details) 

WOD: 

16:00 EMOM - 

1st: 2 deadlift + 1 power clean + 1 hang power clean + 1 front squat 

2nd: 15-25 double unders, or 30-50 singles 

*Barbell weight = 75% 1RM power clean, or moderately heavy weight 

Accessory: 

Accumulate 1:00/side banded figure-4 stretch https://youtu.be/rkN_IFZmT2c

Thursday, December 22

Warm-up: 10-8-6-4-2 - banded forward raises + pass throughs + bench press (start w/ empty barbell and build to WOD weight) + push-up to pike 

Strength: 

In 12:00, complete 3-4 rounds of the following (:60 rest between rounds) - 

1. 8-10 dips (ring, dip bar, or bench) or DB OH tricep extensions

2. 12-14 alt DB bicep curls (2 @ moderate weight) 

WOD: (20:00) 

For time - 

1000-800-600-400-200

Row or ski cals 

10-10-10-10-10

Bench press (155/105 or 125/85 or 95/65) 

Accessory: 

Accumulate 20/side single arm raises from hands-on-bench stretch https://youtu.be/DHHipDrNfPk

Friday, December 23 

Warm-up: 3 rounds - 10 banded lat pull-downs from hollow + 8 KB hip opener stretch/side + 6 back squats (empty barbell) + 10 alt box step-ups https://youtu.be/xMZpXjQ0OJ4

Strength: 

12:00 EMOM - 

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

2nd: :30-:45 handstand work or challenging plank 

3rd: Rest 

WOD: 

For quality reps -

21-15-9-15-21

Back squats (155/105 or 125/85 or 95/65)

Box jumps or step-ups (30/24 or 24/20 in) 

*3-5 bar muscle-ups, or 5-7 challenging pull-ups or ring rows, after each round 

Accessory: 

200 m DB Farmer carry (2 @ challenging weight) 

Saturday, December 24

Warm-up: 5-4-3-2-1 inch worms w/ push-up + muscle clean + Devil press (light weight) + scorpion stretch/side 

WOD: 

Every 10:00 x4 (40:00) - 

20 cal bike 

10 sit-ups 

5 Devil press (2 @ 50/35 or 40/20) 

20 hang power clean (95/65 or 65/35)

5 Devil press (2 @ 50/35 or 40/20) 

10 sit-ups 

20 cal bike 

Accessory: 

Accumulate 1:00 hamstring stretch/side + 1:00 straddle stretch/side 

Monday, December 12 - Saturday, December 17

Monday, December 12 

Warm-up:  In 10:00, warm up to 50% 1RM front squat (3-5 reps); between warm-up sets, get 10 alt thoracic reach from low squat + 5 tempo ring rows 

Strength: 

In 16:00, complete the following squat sequence, building to a heavy single if possible (:60 rest between sets) - 

Front squat 

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

*Athlete’s choice - barbell front squat or front rack dual DB squats; if staying light/moderate, complete 5-7 squats each round

WOD: 

For time - 

60 wall balls (20/14 or 14/10) 

40 cal row or ski 

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

Accessory: 

Accumulate 1:00 straddle stretch + 1:00 hamstring stretch/side 

Tuesday, December 13

Warm-up:  3 rounds - 10 pass throughs + 8 strict press (empty barbell) + 10 banded good mornings + 8 banded pull-aparts 

Strength: 

In 15:00, complete the following (start light and build to a heavy set of 2 if possible) - 

Strict press (:90 rest between sets) 

10-8-6-4-2-2

https://youtu.be/5yWaNOvgFCM

WOD: 

Every 4:00 x5 (20:00) - 

12/9 - 15/12 cal bike 

12 DB deadlifts 

9 DB hang power cleans 

6 DB push press 

*DB weight = 2 @ 50/35 or 40/20

Accessory: 

Accumulate 1:00 banded hip flexor stretch/side https://youtu.be/g1sOD9TYrLY

Wednesday, December 14

Warm-up:  In 10:00, warm up to 75% 1RM bench press (3-5 reps); between warm-up sets, get 8 banded forward raises + 6 push-up to pike 

Strength: 

10:00 EMOM - 

3-5 bench press @ 75% 1RM, or moderately heavy weight 

WOD: (20:00) 

3 rounds, each for time - 

20 push-ups 

20 sit-ups 

20 burpees 

20 sit-ups 

20 push-ups 

:60 rest between rounds 

Accessory: 

Accumulate 12-15 swimmer hovers https://youtu.be/0-LWLKMpYss

Thursday, December 15

Warm-up:  5-4-3-2-1 Curtis P complex (start w/ empty barbell and slowly build to Strength weight) + reverse Samson/side + scorpion stretch/side 

Strength: 

Every :90 x10 (15:00) -

1-3 Curtis P complex (1 power clean + 1 lunge/leg + 1 push press) 

*Weight suggestions = 155/105 or 125/85 or 95/65 or moderate DB’s 

https://youtu.be/qTCU72OgNUk

WOD: 

16:00 EMOM - 

1st: 20-30 double unders or 40-60 singles 

2nd: 8-10 back squat 

3rd: 20-30 double under or 40-60 singles 

4th: 8-10 back rack reverse lunges 

*Take barbell from rack; use same weight as Strength if possible 

Accessory: 

3x 8-10 barbell hip thrusts (same as WOD weight) 

Friday, December 16

Warm-up: 3 rounds - 8 muscle snatch + 10 alt step-ups + 8 alt groiners + 10 alt single leg v-ups + 8 bootstrappers 

Strength: 

In 12:00, complete 4 rounds of the following (:60 rest between rounds) - 

1. 3-5 power snatch, building to WOD weight 

2. :45-:60 isometric KB front rack hold (2 @ 54/35 or 35/20) https://youtu.be/IdkqdOw8eZs

Partner WOD: 

20:00 AMRAP (you go, I go) - 

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

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

10 power snatch (125/85 or 95/65 or 65/35) 

Accessory: 

Accumulate :90/side hip adductor side plank https://youtu.be/iK4YqJIe46c

Saturday, December 17 

FitFam holiday party 9-11 am 

The 12 Days Of Christmas: The Naughty List

For Time #95#65

• 1 Deadlift

• 2 Hang Power Cleans

• 3 Front Squats

• 4 Shoulder Presses

• 5 Back Squats

• 6 Push Presses

• 7 Thrusters

• 8 Squat Cleans

• 9 Push Jerks

• 10 Hang Power Snatches

• 11 Overhead Squats

• 12 Sumo Deadlift High-Pulls

The 12 Days of Christmas: The Nice List

For Time #35#20

• 1 Burpee

• 2 Air Squats

• 3 Candle Sticks to scale this movement do the candle stick on the red crash pad to help get your feet under you

• 4 Hollow Rocks

• 5 Toe Touches

• 6 Sit Ups

• 7 Jumping Pull Ups

• 8 Dumbbell Thrusters

• 9 Dumbbell Bent Over Rows

• 10 Alternating Dumbbell Snatches

• 11 Goblet Squats

• 12 Push Ups

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