Tuesday, December 26 - Saturday, December 30

Tuesday, December 26

Warm-up: 5-4-3-2-1 DB bench press (start light and build to Strength weight) + Cossack squat/side + push-up to pike + pvc pass through + :30 easy bike 

Strength: 

9:00 EMOM - 

6 DB bench press (2 @ 70/50 or 50/35 or 40/20) 

WOD: 

Every 8:00 x3 (24:00) -

21-15-9 

Bike cals 

Push-ups 

*Complete all reps in 8:00 interval, then rest for remaining time; scale reps as needed to assure some rest each round 

Accessory: 

Accumulate 100 mountain climbers (rest as needed) 

Wednesday, December 27

Warm-up: 3 rounds - 4 inch worms + 6 back squat (empty barbell) + 8 supine toes-to-rig + 10 alt box step-up + 12 alt reverse Samson 

Strength: 

Every :90 x8 (12:00) - 

3 back squat 

*Start light and build to a moderately heavy set of 3 or stay moderate for 5 reps/set 

WOD: 

15:00 AMRAP - 

10 wall balls (20/14 or 14/10) 

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

10 box jumps (24/20 in) 

Accessory: 

3x 12-15/side hip drops 

https://youtu.be/_iFUZc75_Ys?si=4sYd6o41peT_SkOF

Thursday, December 28

Warm-up:  3 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (empty barbell) + 10 banded good mornings + :30 easy row + :30 wrist rockers 

Strength: 

12:00 EMOM - 

1. 3-5 power clean, warming up to WOD weight 

2. :30 barbell roll out or plank on barbell https://youtu.be/3C1TRMJveXo?si=6krkMrAplXoox0kK

3. Rest `

WOD: 

In 20:00, superset the following x6 (:90 rest between rounds) -

20 pulls on rower for max power 

3 power clean, touch and go (175/125 155/105 or 95/65)

*Goal is to dial in on form under fatigue and a moderately challenging load; weight remains the same through all sets 

Accessory: 

3x 10 barbell hip thrusts (135/95 or 95/65); rest as needed 

Friday, December 29

Warm-up:  3 rounds - 6 hang power snatch (start w/ empty barbell) + 8 banded forward raise + 10 tempo ring row + 12 alt groiner + :30 easy jump rope 

Strength: 

In 14:00, superset the following x3 (:90 rest between rounds) -

1. 8-10/side 1-arm overhead DB walking lunge (50/35 or 40/20 or 20/10) 

2. 8-10/side 1-arm DB bent over row (same weight as above) 

WOD: 

For time -

10 bar muscle-up, jumping bar muscle-up, or challenging pull movement 

20 hang power snatch (95/65 or 65/45 or 45/35) 

40 double under or 80 singles 

20 hang power snatch (95/65 or 65/45 or 45/35) 

10 bar muscle-up, jumping bar muscle-up, or challenging pull movement 

Accessory: 

Accumulate 2:00 ring support hold or box support hold 

https://youtu.be/KbR_lnfksAU?si=qnDlf4oHluj_vXdK

https://youtu.be/Xb70niFD0TU?si=h_Lzy_g7iV8NlSao

Saturday, December 30

Warm-up: 3 rounds - :20 pigeon stretch/side + :20 HS hold or plank + 10 alt toe touch from plank + 5 burpee broad jump + 5/side thread the needle w/ thoracic rotation + 5 deadlift (start very light and slowly build)

Strength: 

Every :90 x4 (12:00) -

1. :30-:45 handstand work (e.g., shoulder taps on wall, plate marches on wall, extended plank, HS pirouettes, HS walk for speed, etc…) https://youtu.be/aQFqq4I2pGY?si=kO-sKZlCvYxOn9WI

2. 3-5 deadlift (continue to build to WOD weight)

WOD: (12:00) 

3 rounds for total burpees (3:00 work / 1:00 rest) -

15 handstand push-ups or seated DB OH press (2 @ 30/20 or 25/15 or 20/10) 

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

Max lateral burpees over barbell or max up downs

https://youtu.be/9ZclFW6ytMs?si=-bjq3Q4yBjAeDHGp

Accessory: 

1:00 seated hamstring stretch/side + 1:00 banded hip flexor stretch/side + 1:00 figure-4 stretch/side

Monday, December 18 - Saturday, December 23

Monday, December 18

Warm-up: 5-4-3-2-1 power snatch + overhead squat (start w/ empty barbell and slowly build to Strength weight) + push-up to pike + :30 supine toes-to-rig 

Strength: 

14:00 EMOM (barbell weight suggestion = 115/75 or 75/55 or 45/35)  -

1. 1 power snatch + 2 hang power snatch + 3 overhead squat

2. Rest 

*The goal is to lift moderate with a high focus on mechanics 

WOD: 

15:00 AMRAP -

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

5 handstand push-up, or any push-up variation

5 hang power snatch (95/65 or 65/45 or 45/35)

Accessory: 

1:00 banded lat stretch/side 

Tuesday, December 19

Warm-up: 3 rounds - 8 tempo ring row + 10 alt reverse Samson + 8 alt scorpion stretch + 10 alt thoracic reach from low squat + 8 pvc pass through 

Strength: 

Every :90 x4 (12:00) -

1. Max unbroken strict pull-up or inverted barbell row (rest once you drop off pull-up bar) 

2. 2 alt DB lunge + 3 DB HPC + 3 DB front rack squat (start light and build) 

WOD: 

E2MOM x7 (14:00) -

10 alt suitcase DB lunge (2 @ 50/35 or 40/20 or 20/10) 

8 DB hang power clean (2 @ 50/35 or 40/20 or 20/10) 

6 DB front rack squats (2 @ 50/35 or 40/20 or 20/10) 

Accessory: 

Accumulate 20 reps - banded ITW complex 

Wednesday, December 20

Warm-up: 10-8-6-4-2 bench press (start w/ empty barbell and build to 80% 1RM) + banded pull-apart + banded snow angels + :30 easy jump rope 

Strength: 

8:00 EMOM -

3 bench press @ 80% 1RM, or challenging weight 

WOD: 

3 rounds for total time (2:00 rest between rounds) -

12 burpees or up downs 

42 double under or 84 singles 

9 burpees or up downs 

30 double under or 60 singles 

6 burpees or up downs 

18 double under or 36 singles 

Accessory: 

3x10 cable face pulls @ moderate weight (:60 rest) 

Thursday, December 21

Warm-up: 2 rounds - 8 clean pull + 6 clean high pull + 8 muscle clean (empty barbell) + 8 alt box step-up + 6 kip swing + :30 wrist rockers 

Strength: 

Every :90 x8 (12:00) -

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

Power clean (start light and build to WOD weight) 

WOD: 

20:00 rounds @ steady pace (zone 2) -

1 power clean (185/135 or 155/105 or 95/65) 

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

3 chest-to-bar pull-up or other pull variation 

Accessory: 

Accumulate 50-75 v-up (weighted w/ 10# plate if possible) 

Friday, December 22

Warm-up: 2 rounds - :30 alt quad stretch + 8 bootstrappers + :20 handstand hold (back to mats if possible - see video) + 5 back squat (empty barbell) + :30 easy row 

Strength: 

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

1. Max distance HS walk or :30-:45 handstand walk progression

2. 5 back squat, warming up for WOD

WOD: 

4:00 AMRAP x3 for total squats (4:00 rest between AMRAP’s) -

4:00 AMRAP -

400 meter row or ski 

18/15 cal bike (scale to 15/9) 

Max back squat (115/75 or 85/55 or 45/35) 

-4:00 rest-

4:00 AMRAP -

400 meter row 

18/15 cal bike (scale to 15/9) 

Max back squat (125/85 or 95/65 or 65/45) 

-4:00 rest-

4:00 AMRAP -

400 meter row or ski 

18/15 cal bike (scale to 15/9) 

Max back squat (135/95 or 115/75 or 75/55) 

Accessory: 

3x 10-15 GHD hip extensions (:60 rest) 

Saturday, December 23

Warm-up: 3 rounds - 5 inch worm w/ push-up + 10 alt Cossack squat + 5 banded forward raise + 10 air squat + 5 burpee broad jump 

Strength: 

In 14:00, superset the following for 4 rounds (:90 rest between rounds) -

1. :60 work on gymnastics skill of choice 

2. :60 max sit-ups 

Partner WOD: 

For time - 

200 wall balls (20/14 or 14/10) 

E2MOM - 5 synchro burpees 

*Partners split reps evenly on wall balls (you go, I go), but complete burpees together (synchro) 

Accessory: 

Accumulate 50-75 seated banded hamstring curls 

https://youtube.com/shorts/zBwbXWOaVuI?si=45shGaM-unknj3_-

Monday, December 11 - Saturday, December 16

Monday, December 11

Warm-up:  2 rounds - 12 air squat + 10 pvc pass through + 8 tempo ring row + 6 alt reverse Samson + 4 bear complex (empty barbell) + :30 easy bike 

Strength:

In 15:00, complete 4 rounds of the following (:90 rest between rounds) -

1. 1-3 bear complex (start light and build to WOD weight)

2. :30-:60 rope climb or rope climb progressions*

WOD: 

12:00 AMRAP -

1 bear complex (135/95 115/75 85/55) 

10 cal bike (scale to 7) 

Accessory: 

Accumulate 60 v-up pass throughs

https://youtube.com/shorts/Jq9-fJNYTSY?si=1Pb9g0N92OW-wxXf

*Rope climb progression ideas - 

Army pull-ups 

https://youtube.com/shorts/uUV8tkTJVbk?si=7t6_QCm0ujgzX2YT

Modified rope climb

https://youtu.be/BsDRv1fiXIY?si=LsUKcWdFUdgUR6mQ

Foot work w/ pull-up 

https://youtu.be/j0DLjIhbWjI?si=B3WNUzNI-H1Elg0o

Tuesday, December 12

Warm-up: 3 rounds - :30 easy jump rope + :20 handstand hold + 10 alt Cossack squat + 8 push-up to pike + 6/side thoracic rotation from runners lunge 

Strength: 

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

1. Max distance handstand walk (take up to 3 attempts/round) or :30-:45 handstand walk progression 

2. 8-10/side goblet lunge, deficit if possible (54/35 or 35/20 or 20/10) https://youtu.be/Mmubu0BNiME?feature=shared

WOD: (16:00) 

4 rounds for max reps (3:00 work / 1:00 rest) -

5 wall walks 

50 double under or 100 singles 

Max reps bodyweight movement listed below 

Round 1 = burpees 

Round 2 = sit-ups 

Round 3 = push-ups 

Round 4 = toes-to-bar, knees-to-elbow, or other core variation 

*Score is total burpees + sit-ups + push-ups + ttb 

Accessory: 

Accumulate :30-:60/position - 3-way banded shoulder stretch 

Wednesday, December 13

Warm-up: 3 rounds - 12 banded pull-apart + 10 banded row + 8 DB bench press (2 @ light weight + build) + 6 alt pistol squat to bench + :30 easy row or ski 

Strength:

9:00 EMOM -

1. 8-12 alt pistol squat 

2. 6-10 ring or trx row (horizontal w/ feet elevated for advanced athlete) https://youtu.be/u3XIZSv2Npw?si=g8Cvb34XebTSekMP

3. Rest 

WOD: 

For time (20:00 cap) - 

30-20-10

DB bench press (2 @ 50/35 or 40/20 or 20/10) 

*1,000 meter row or ski after each round (scale to 500) 

Accessory: 

Accumulate 30/side - banded single leg RDL

https://youtube.com/shorts/wEaCPnOyR3A?si=qca8jGeOmlmeAL0N

Thursday, December 14

Warm-up: 2 rounds - 10 banded good mornings + 8 muscle clean + 6 front squat (empty barbell) + 4 inch worms + :30 plank + :30 alt quad stretch 

Strength: 

Every :90 x4 (12:00) -

1. 15 hollow rocks + 12 mountain climbers + 9 tuck-ups 

2. 3 deadlift + 3 hang power clean + 3 front squat (build to WOD weight) 

WOD: 

E2MOM x7 (14:00) -

10 deadlift 

8 hang power clean 

6 front squat 

*Barbell weight = 155/105 or 125/85 or 95/65 (try to complete all 24 reps unbroken) 

Accessory: 

1:00 banded hip flexor stretch/side (add reach)

1:00 banded hamstring stretch/side

https://youtu.be/OdYvWED-5i4?si=ei-6Lp4osXhWYgyk

Friday, December 15

Warm-up: 2 rounds - 12 alt scorpion stretch + 10 banded snow angels + 8 banded lat pull-down + 6 strict press (empty barbell) + :30 calf stretch/side 

Strength: 

In 12:00, superset the following for 3 rounds (:90 rest between rounds) -

1. 10-15/side banded row from plank https://youtu.be/_IMOVkjH5q0?feature=shared

2. 5 strict press (start w/ empty barbell and build to WOD weight) 

WOD: 

In 15:00, complete the following for quality reps @ steady pace -

2-4-6-8-10

Bar muscle-up, jumping bar muscle-up, C2B pull-up, or other pull-up variation

Strict press @ ½ BW or less (from rack if possible - be mindful of pull-up bar space) 

*20 meter sled push after each round (heavy if possible) 

Accessory: 

3x 12-15 barbell hip thrust (same weight as strict press) 

Saturday, December 16

Warm-up: 10-8-6-4-2 alt groiner + wall ball clean + pvc pass through + bootstrapper + :30 easy bike 

Partner WOD: 

20 rounds for time (you go, I go) -

10 wall balls

10/8 cal bike 

*Partners switch after 1 full round

Accessory: 

1:00/side figure-4 stretch on wall + 1:00 Cobra stretch 

Monday, December 4 - Saturday, December 9

Monday, December 4

Warm-up: 5-4-3-2-1 thrusters (start w/ empty barbell) + kip swing or :20 hollow rocks + pvc pass through + ring rows (:03 pause @ top) + :30 easy bike + :30 alt quad stretch after each round 

WOD: 

“Fran” 

For time -

21-15-9 

Thrusters (95/65 or 65/45 or 45/35) 

Pull-ups or ring rows 

*Expected times - beginner 7-9 mins; intermediate 6-7 mins; advanced 4-6 mins; elite < 3 mins

Accessory: 

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

1. 8-10 1-arm KB bent-over row/side (54/35 or 35/20) 

2. 6-8 single leg RDL/side (54/35 or 35/20) 

3. 10-12 alt supine KB knee raise https://youtu.be/g6VUXgDj4W8?si=ySGjn58yEBRpzx8-

Tuesday, December 5

Warm-up:  2 rounds - 8 bench press (empty barbell) + 10 banded good mornings + 8 alt toe touch from plank + 10 KB swings (light weight)  :30 pec stretch on rings or trx 

Strength: 

9:00 EMOM -

1. 3-5 bench bench press, building to WOD weight 

2. :30-:45 KB swings (70/54 or 54/35 or 35/20) 

3. Rest

WOD: 

For quality reps @ steady pace -

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

Sit-ups 

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

*30 double under or 60 singles after each round 

Accessory: 

3x 10-12/side - elevated single leg glute bridge https://youtu.be/I7Zwyzr8COk?si=MmgA8uqRcqdn68Xr

Wednesday, December 6

Warm-up: 3 rounds - 5 power clean (start w/ empty barbell and build to 50% 1RM) + 10 alt scorpion stretch + 10 banded lat pull-down from hollow + 10 alt single leg v-up

Strength: 

Every :90 x8 (12:00) - start @ 50% 1RM and build to a challenging complex, or stay moderate to focus on mechanics; reps should be touch and go - 

1 power clean + 2 hang power clean + 1 power clean 

WOD: 

Every 4:00 x5 (20:00) -

15 toes-to-bar, knees-to-elbow, or v-ups (scale to 10) 

400 meter row 

*Athlete should get :60-:90 rest per round

Accessory: 

1:00/side banded lat stretch + 1:00/side figure-4 stretch on wall 

https://youtu.be/dXLw6FLTLa4?si=eUBNf-5fNK3fnzBE

https://youtu.be/Wrc8bvRpKUA?si=S47SuNeClIdSw4ob

Thursday, December 7

Warm-up: 2 rounds - 10 alt thoracic reach from squat + 8 alt groiners + 6 alt DB renegade row (start light and build) + 4 inch worms w/ push-up + :20 handstand hold

Strength: 

In 12:00, superset the following for 3 rounds (2:00 rest between rounds) -

1. 10-15 HSPU, or any push-up variation 

2. 8-10 alt DB renegade row (2 @ 50/35 or 40/20 or 20/10) 

WOD: 

In 15:00, complete - 

Max bike cals 

@ 0:00 - 50 air squats

@ 3:00 - 40 air squats

@ 6:00 - 30 air squats

@ 9:00 - 20 air squats

@ 12:00 - 10 air squats 

*Scaling option for squats - 30-25-20-15-10

Accessory: 

Accumulate 2:00/side star plank or side plank 

Friday, December 8

Warm-up: 10-8-6-4-2 power snatch (start w/ empty barbell and build to WOD weight) + plank-up + alt box step-up + dips from pull-up bar or bench + :30 glute bridge hold 

WOD: 

24:00 EMOM -

1. 3-6 bar muscle-up, jumping bar muscle-up, or pull variation 

2. 10-15 burpees or up downs 

3. Rest 

4. 3-6 power snatch (135/95 or 95/65 or 45/35) 

5. 10-15 box jump over or step over (24/20 in) 

6. Rest 

Accessory: 

Accumulate 60-100 hollow rocks, weighted if possible 

https://youtu.be/WUozA5PFxGg?si=9gXzQrFrbLLMAY94

Saturday, December 9

Messerfit holiday work-out held @ 6:30 and 10 am (donations welcomed - all donation proceeds go to Sugartree Ministries) 

https://www.sugartreeministries.com

Warm-up: 5-4-3-2-1 bench press + back squat + deadlift (start w/ empty barbell and build to WOD weight) + :30 easy pace on machine of choice

WOD: 

For time -

40 bench press (½ BW) 

Calorie row, bike, or ski 

40 back squat (¾ BW) 

Calorie row, bike, or ski 

40 deadlift (BW) 

Calorie row, bike, or ski

*To determine calories, take the number of sets to complete the movement and then add a 0

Monday, November 27 - Saturday, December 2

Monday, November 27

Warm-up:  5-4-3-2-1 front squat (start w/ empty barbell and build to 50% 1RM) + Cossack squat/side + :30 banded lat pull down + :30 banded forward raises 

Strength:

In 14:00 complete the following (:90 rest between sets) -

Front squat (start @ 50% 1RM and build if possible) 

3-3-3-3-3-3

WOD: 

For time -

1,000 meter row or ski 

20 bar muscle-ups, jumping bar muscle-up, or other pull variation 

30 thrusters (95/65 or 65/45 or 45/35) 

Accessory: 

Accumulate 60-100 alt shoulder taps from plank 

Tuesday, November 28

Warm-up: 2 rounds - 5 clean pull + 5 high clean pull + 5 muscle clean (empty barbell) + :30 wrist rockers + :30 easy jump rope + :30 plank 

Strength 

15:00 EMOM - 

1. 3 hang power clean, building to WOD weight 

2. :30 barbell rollout https://youtu.be/3C1TRMJveXo?si=C6DKqS6UCxtSF0JM

3. Rest 

WOD: 

Every 2:30 x6 (15:00) -

3 hang power clean (185/125 or 155/105 or 95/65) 

50 double under or 100 singles 

Accessory: 

Accumulate 30-50 v-up pass throughs

https://youtube.com/shorts/Jq9-fJNYTSY?si=bSq1DB8P8fm-C_im

Wednesday, November 29

Warm-up: 2 rounds - 12 pvc pass through + 10 alt reverse Samson + 8 dips from bench + 6 inch worms w/ push-up + :30 handstand hold or pike hold from bench 

Strength: 

Every :90 x4 (12:00) -

1. :45-:60 handstand walk or or handstand walk progression

2. 1 max unbroken set - dips from rings, handles, or bench 

WOD:

For time -

10 burpees

20 sit-ups + 10 burpees 

30 lunges + 20 sit-ups + 10 burpees 

40 push-ups + 30 lunges + 20 sit-ups + 10 burpees 

50 air squats + 40 push-ups + 30 lunges + 20 sit-ups + 10 burpees 

Accessory: 

Accumulate 30 banded snow angels https://youtu.be/4HMNr88xZ6Y?si=qVXaWCh_Q5d4TbPj

Thursday, November 30

Warm-up: 1:00 easy bike, then 10-8-6-4-2 deadlift (start very light and build to Strength weight) + alt scorpion stretch + supine toes-to-rig + alt quad stretch 

Strength: 

In 12:00, complete the following x3 (2:00 rest between rounds) -

15-20 deadlifts, unbroken if possible (225/155 or 155/105 or 95/65) 

WOD: 

3:00 work / 3:00 rest for total reps (15:00) -

1. Max box jump over (24/20 in) 

2. Max bike cals 

3. Max toes-to-bar, knees-to-elbow, or v-ups 

*For example, complete 3:00 of as many box overs as possible, then rest 3:00 before moving on to bike cals 

Accessory: 

Accumulate 2:00-3:00 Sorenson hold or Superman hold 

Friday, December 1

Warm-up: 3 rounds - 5 snatch pull + 3 high snatch pull + 5 muscle snatch + 3 OHS (empty barbell or pvc) + 5 push-up to pike + :30 easy row, bike, or ski 

Strength: 

In 12:00, complete the following (start light and build to a heavy single if possible) -

Power or squat snatch, athlete’s choice (:90 rest between sets) 

5-4-3-2-1

Partner WOD: 

For time (you go, I go) -

20 wall walks 

40 cal row or ski (both partners together) 

60 power snatch (135/95 or 95/65 or 45/35) 

Accessory: 

Accumulate 2:00 L-sit or tuck hold on parallettes or boxes

https://youtu.be/_HbccxgnCg0?si=kTNBONdteFKMt9cq

https://youtu.be/dq8RFi2bxms?si=erXyJ3hVYHVMPDFD

Saturday, December 2 

Warm-up: 3 rounds - 10 banded cat camels + :30 easy jump rope + 10 tempo ring rows + :30 easy bike + 8 thread the needle w/ thoracic rotation/side 

WOD: 

24:00 EMOM -

1. 200 meter run (scale to 100) 

2. 5 strict pull-ups + max wall balls (20/14 or 14/10) 

3. Rest 

4. 15/12 cal bike (scale to 12/9) 

5. 30 double under (60 singles) + max HSPU (or any push-up variation) 

6. Rest                              

Accessory:             

Accumulate 1:00 banded hamstring stretch/side + 1:00 banded hip flexor stretch/side + :30/position 3-way banded shoulder stretch