Monday, December 23 - Saturday, December 2
Monday, December 23
Warm-up: 15:00 AMRAP - :30 easy jump rope + 10 alt quad stretch + :30 easy bike + 10 alt groiner + :30 alt calf stretch + 10 banded good morning
WOD:
4 rounds for time (3:00 rest between rounds) -
9 cal bike
35 double under or 70 singles
9 cal bike
35 double under or 70 singles
9 cal bike
*Partner WOD option (you go, I go) - 8 rounds (4 each); P1 completes all 97 reps then rests while P2 goes
Accessory:
Accumulate 2:00-3:00 plank, weighted if possible
Tuesday, December 24
Warm-up: 1:00 easy row or ski (1x) directly into 2 rounds - 12 pvc pass through + 10 push-up to pike + 8/side 1-arm ring row + 6 incline DB chest-supported row (light) https://youtu.be/DIS839guYUk?si=9qebnxinDifDmgJJ
Strength:
In 18:00, superset the following x5 (:90 rest between supersets) -
10-10-8-8-6
Strict pull-up
Incline chest-supported DB row (2 @ moderate weight)
WOD:
For time -
50 push-up
1,000 meter row or ski
-3:00 rest-
25 push-up
500 meter row or ski
Accessory:
3x 10-15 GHD hip extension, :01 pause @ top
Wednesday, December 25
No classes - Merry Christmas!!
Thursday, December 26
Warm-up: 3 rounds - 12 alt scorpion stretch + 10 alt reverse Samson + 8 supine toes-to-rig + 6 bootstrapper + 4 DB push press (2 @ light weight) + 2 deadlift + 2 hang power clean + 2 front squat (start w/ empty barbell and build to WOD weight)
WOD:
12 Days of Christmas -
1 wall walk
2 toes-to-bar or knees-to-elbow
3 bar muscle-up or kipping pull-up
4 deadlift (135/95 or 95/65 or 65/45)
5 hang power clean (135/95 or 95/65 or 65/45)
6 front squat (135/95 or 95/65 or 65/45)
7 bar-facing burpees
8 box jump (30/24 or lower)
9 row, bike, or ski calories
10 DB suitcase lunge (2 @ 50/35 or 40/25 or 30/15)
11 DB snatch (2 @ 50/35 or 40/25 or 30/15)
12 DB push press (2 @ 50/35 or 40/25 or 30/15)
Accessory:
1:00/side banded hamstring stretch + 1:00/side banded hip flexor stretch + 1:00/side banded lat stretch
Friday, December 27
Warm-up: 2 rounds - :30-:45 banded glute bridge hold + 8/side thoracic reach from runners lunge + 8/side Cossack squat + 8/side windmill (no weight) + 8 cat cow
Strength:
In 12:00, complete 3 rounds (:90 between rounds) -
8/side KB windmill @ light/moderate weight
:30-:45 1 ¼ banded DB hip thrust @ challenging weight, :01 pause @ top
WOD:
16:00 AMRAP -
6-12-18-24-30-36-42……
Sit-up (continue to increase by 6 until time is up)
200 meter run after each round
Accessory:
Accumulate 1:00 upward downward dog flow + 1:00 reverse tabletop stretch
https://youtube.com/shorts/t-oXsFuZGyo?si=N-uZyrV47ie9x6Qb
https://youtu.be/C-YR1fLlOJs?si=7Cu_UG27IN5OBxqQ
Saturday, December 28
Warm-up: 2 rounds - :30 easy jump rope + 8 bench press (empty barbell) + 10 banded snow angel + :30 chest opener stretch on rings + 8 med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=unUFs0_Eo3QnX1gc
Strength:
9:00 EMOM -
21 bicep curl series (45/35)
3-5 bench press (start light and build towards starting WOD weight)
Rest
WOD:
18:00 EMOM -
50 double under or 100 singles
5-4-4-3-3-3 bench press (start light and build to a heavy set of 3 if possible)
Rest
Accessory:
3x6-8/side single leg RDL @ moderate weight
Monday, December 16 - Saturday, December 21
Monday, December 16
Warm-up: 2 rounds - 12 bootstrapper + 10 alt Cossack squat + 8 alt back rack lunge (empty barbell) + 6/side scorpion stretch + 4 inch worm w/ push-up
Strength:
Every 2:00 x6 (12:00) -
8 back rack lunge (start light and build to challenging set if possible)
WOD:
For time -
30-24-18-12
Row calories
Bike calories
*Scale to 24-18-12-6
Accessory:
3x 9-12 prone Y raise, :01 pause in top position (:60 rest between rounds)
https://youtu.be/103Mv8i-ctE?si=lLUVohNqTMelon9V
Tuesday, December 17
Warm-up: 5-4-3 clean pull + clean high pull + muscle clean (light) + 1-arm ring row/side + thread the needle w/ thoracic rotation/side + :30 easy jump rope + :30 wrist rockers
Strength:
In 14:00 complete the following x4 (:90 rest between rounds) -
:30-:60 challenging pull work (e.g., pull-up, muscle-up, midline cable pulls)
60-42-30-18 hollow rock
WOD:
In 15:00, complete the following for total load @ steady pace -
10-8-6-4-2
Hang power clean (start light and build to heavy double if possible)
*50 double under, :60 double under work, or 100 singles after each round
Accessory:
Accumulate 1:00/side banded lat stretch
Accumulate 1:00 reverse tabletop stretch
https://youtu.be/C-YR1fLlOJs?si=cOcXyKwxneg9A2SZ
Wednesday, December 18
Warm-up: 15:00 AMRAP - 5/side goblet lateral DB step-up (light) + 10 banded snow angel + 15 banded pull-apart + 10 alt toe touch from plank + 5 pike walk out from bench https://youtube.com/shorts/dZpao06shrc?si=Yn0piaAZqHg3EeaD
WOD:
30:00 EMOM -
5 wall walk (or pike walk out from bench)
10 goblet lateral DB box step-over (24/20 @ 50/35 or 40/25 or 30/15) https://youtu.be/4SYPu67tu70?si=X_t3NKtYqtrDqozc
15 lateral burpees over DB (scale to up downs or hand-release push-up)
20 sit-up (weighted or GHD if possible)
25 air squat
Rest
Accessory:
2-4 rounds - 21 bicep curl series @ 45/35 (:60 rest between rounds)
Thursday, December 19
Warm-up: 2 rounds - 12 banded good morning + 10 supine toes-to-rig + 8 alt DB snatch (light) + 6 alt gorilla row (2 @ light weight) + 4/side thoracic rotation from runners lunge
Strength:
In 14:00, superset the following x3 (:90 rest between supersets) -
12-14 alt KB gorilla row (2 @ 70/53 or 53/35 or 35/20)
12-14/side 1-arm KB front rack march (same weight as above if possible)
*Get 2-4 alt DB snatch after each round to prepare for WOD
WOD:
12:00 AMRAP -
12 alt DB snatch (70/50 or 50/35 or 40/20)
12 toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 2:00/side Copenhagen plank w/ rotation https://youtube.com/shorts/KIqN9DQ8qBE?feature=shared
Friday, December 20
Warm-up: 2 rounds - 12 banded pvc lat pull-down + 8 wall ball thruster (light) + 4/side Turkish sit-up (light) + 8 alt upward to downward dog + 12 banded forward raise
Strength:
In 15:00, complete 4 rounds of the following (:90 rest between rounds) -
2/side Turkish get up or 8/side Turkish sit-up @ moderate weight
15-20 banded pvc lat pull down from hollow (:01 pause @ bottom)
Partner WOD:
For time (you go, I go) -
200 wall ball (20/14 or 14/10 or 10/6)
*Partners to split reps evenly; Rx+ option = 300 wall ball
Accessory:
Accumulate -
1:00 straddle stretch (alternate between left, middle, right - :05 pause/position)
1:00/side banded open book stretch (moderate band)
Saturday, December 21
Holiday Fundraiser for Sugartree Ministry Center
Donations of any amount are welcome - all proceeds will go to Sugartree Ministry Center to help feed, clothe, and house those in need. https://www.sugartreeministries.com
Warm-up: 15:00 AMRAP - 5 back squat + 5 deadlift + 5 bench press (start light and build to WOD weight) + 10 pvc pass through + 10 alt thoracic reach from low squat
Partner WOD:
For time to surpass 25,000 lbs (you go, I go) -
Bench press
Back squat
Deadlift
*Partners to share barbells if possible; scale to 15,000-20,000 lbs if working alone
Rep scheme example (male) -
Bench press - 60 reps (30 each) @ 155# (9,300)
Back squat - 50 reps (25 each) @ 155# (7,750)
Deadlift - 40 reps (20 each) @ 225# (9,000)
Rep scheme example (female) -
Bench press - 80 reps (40 each) @ 105# (8,400)
Back squat - 70 reps (35 each) @ 105# (7,350)
Deadlift - 60 reps (30 each) @ 155# (9,300)
Monday, December 9 - Saturday, December 14
Monday, December 9
Warm-up: 1:00 easy row, bike, or ski (1x) into 2 rounds - 5 hang clean + 5 front squat (empty barbell) + 10 banded glute bridge + 10 alt thoracic rotation from runners lunge
Strength:
In 14:00, superset x4 (:90 rest between supersets) -
3 hang squat clean (start light and build to WOD weight)
10-15 barbell hip thrust, :01 pause @ top (current squat clean weight)
WOD:
100/80 cal row, bike, or ski
*Every 2:00, starting @ 0:00 -
5 hang squat clean (155/105 or 135/95 or 95/65)
Accessory:
3x15-20 prone T raise, :01 pause at top
Tuesday, December 10
Warm-up: 2 rounds - 12 pvc pass through + 10 supine toes-to-rig + 8 bench press (start w/ empty barbell) + 6 renegade row (light) + 4 inch worm w/ push-up
Strength:
Every :90 x3 (9:00) -
3-5 bench press, building to WOD weight
10-15 DB lat pullover (50/35 or 40/25 or 30/15) https://youtu.be/CSkSflHdC3A?si=C7o93Hvb0Innv6tJ
WOD:
In 20:00, complete the following for quality reps @ steady pace -
30 bench press (155/105 or 105/75 or 75/55)
20 toes-to-bar, knees-to-elbow, or v-ups
10 renegade row (2 @ 50/35 or 40/25 or 30/15)
-2:00 rest-
30 renegade row
20 bench press
10 toes-to-bar, knees-to-elbow, or v-ups
-2:00 rest-
30 toes-to-bar, knees-to-elbow, or v-ups
20 renegade row
10 bench press
Accessory:
Tabata DB plank pull through @ moderate weight
https://youtu.be/Zko5x2SoQmo?si=R52IsfXGMpLsYAef
Wednesday, December 11
Warm-up: 8-6-4 Cossack squat/side + scorpion stretch/side + deadlift (start w/ empty barbell and slowly build) + 1-arm DB Z press/side (light) + :30 easy jump rope
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
7-10/side 1-arm DB Z press (50/35 or 40/25 or 30/15) https://youtube.com/shorts/9x6qEVBzEnQ?si=nyXsTZ01iGRIZy50
3-5 deadlift, building to WOD weight
WOD:
14:00 AMRAP -
2-4-6-8…
Deadlift (225/155 or 155/105 or 105/75)
*40 double under or 80 singles after each round
Accessory:
Accumulate 50-100 hollow rock, weighted if possible
https://youtu.be/7nhUDQKu-Ss?si=7gcbcHvTCZ9ZzQMN
Thursday, December 12
Warm-up: 1:00 easy bike (1x) directly into 2 rounds - 12 alt pistol squat to bench + 10 tempo ring row + 8 alt reverse Samson + 6/side box step-up + 4 burpee broad jump
Strength:
Every :90 x4 (12:00) -
12-16 alt pistol squat or pistol squat progression
Max strict pull-up (weighted if proficient) or horizontal ring row (RPE 8/10)
WOD:
5 rounds for time -
15/12 cal bike (scale to 12/9 or 9/6)
9 burpee box jump or burpee step-up (24/20 in)
Accessory:
3x 8-10/side KB windmill @ light/moderate weight https://youtu.be/3rtUK_jUv4s?si=HtYGpVRlvQx7RCRQ
Friday, December 13
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch + overhead squat (empty barbell) + thread the needle w/ thoracic rotation/side + bootstrapper
Strength:
9:00 EMOM -
3-position power snatch @ light/moderate weight (RPE 7/10)
https://youtu.be/xdVthOyM65I?si=swi-9pd4oPTbLm4q
WOD:
15:00 EMOM (12:00 EMOM w/o rest) -
5 hang power snatch + 10 overhead squat (95/65 or 65/45 or 45/35)
20 sit-ups
15 thruster (96/65 or 65/45 or 45/35)
20 sit-ups
Rest (optional)
Accessory:
1:00/side banded lat stretch + 1:00 weighted hamstring stretch from bench
https://youtu.be/nsokWQIpX6k?si=5i2WVm7GxFYsHjhP
Saturday, December 14
Warm-up: 15:00 AMRAP - 12 banded snow angel + 10 alt shoulder tap from handstand, pike, or plank + 12 pvc pass through + 5 kip swing + 12 banded lat pulldown + 5/side 1-arm DB/KB bent-over row (light)
Strength:
In 12:00, complete 3 rounds of the following (:90 rest between rounds) -
8-10/side 1-arm DB/KB bent-over row @ challenging weight
:60 handstand walk, handstand walk progression, or challenging plank
WOD:
EMOM until you reach 1,500 meters -
2-5 bar muscle-up or 7-10 pull-up or challenging pull variation
Max row or ski meters
Rest
Accessory:
1:00 alt downward to upward dog
1:00/side figure-4 stretch w/ rotation
1:00/side lat stretch on rig
Saturday, December 7
Saturday, 12/7
Warm-up: 15:00 AMRAP - 5-4-3-2-1 back squat (start w/ empty barbell and slowly build) + scorpion stretch/side + kip swing + :20 pike hold from box or bench + :30 banded pvc pull-down from hollow
WOD:
For quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Back squat (start @ 50% 1RM (light weight) and build to heavy single if possible
*Alternate between the following after each round -
30-ft handstand walk or :30-:60 handstand work
3-6 bar muscle-up or chest-to-bar pull-up, or 6-8 chin over bar pull-up or horizontal ring row
Accessory:
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch w/ reach
1:00 reverse table top pose https://youtube.com/shorts/Vf2gzzi7Wz4?si=qoB6yPxnSTabA3QR
Friday, December 6
Friday, 12/6
Warm-up: 15:00 AMRAP - 8 supine toes-to-rig + 6 DB deadlift (2 @ light weight) + 4 push or split jerk (start w/ empty barbell and build) + :20 alt shoulder tap from handstand or plank
Strength:
Every :90 x8 (12:00) -
1 jerk (push or split) @ BW, ¾ BW or ½ BW (3-5 reps/round if lifting lighter)
WOD:
For time (20:00 cap) -
21-15-9
DB deadlift (2 @ 50/35 or 40/25 or 30/15)
Handstand push-up, or any push-up variation
-Directly into-
21-15-9
DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Toes-to-bar, knees-to-elbow, or v-ups
Accessory:
Accumulate 1:00 alternating upward to downward dog
Accumulate 1:00 weighted KB hamstring stretch from bench https://youtu.be/nsokWQIpX6k?si=v7LnO3hUO6v1t_A_