Tuesday 12/31/19

WOD

31 DB Push press (50/35)(35/20)

31 Pull ups (ring rows)

31 cleans (135/95)(95/65)

31 sit-ups

31 TTB (hanging leg raises)

31 Push-ups

31 Box jumps (24/20)

31 Back squats (135/95)(95/65)

31 Unbroken DU (62 singles)

31 DB Thrusters (50/35)(35/20)

31 ALT. Lunges (body weight)

31 burpees

365m row

Monday 12/30/19

Strength
On a 25:00 Running Clock...
Build to 1RM Snatch

WOD
On a 5:00 Running Clock...
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)
(Score is Reps)

Saturday 12/28/19

TEAM WOD
IN TEAMS OF 2...
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*Partner 1 works while Partner 2 rests.
Workout must be completed in order. Split reps b/t partners any way.

Friday 12/27/19

WOD
“BARBARA"
5 SETS*
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
-Rest 3:00 b/t Sets-

Cool Down
FOR RECOVERY
3:00 Slow Pedal on Bike
3:00 Foam Rolling Quads

Thursday 12/26/19

TEAM WOD

"Slot Machine"

7 min AMRAP

50 back squats (135/95)

50 back squats (185/135)

AMRAP back squats (225/155)

3 min Rest

7min AMRAP

50 bench press (115/80)

50 bench press (135/95)

AMRAP bench press (155/105)

3 min Rest

7 min AMRAP

50 Deadlift (185/135)

50 Deadlift (225/155)

AMRAP Deadlift (275/185)

Tuesday 12/24/19

TEAM WOD

"Nightmare Before Christmas"

Teams of 3

70/62 cal row, 70 bar facing burpees, 70 p. snatches (75/55)

60/52 cal row, 60 bar facing burpees, 60 p. snatches (95/65)

50/42 cal row, 50 bar facing burpees, 50 p. snatches (115/80)

40/32 cal row, 40 bar facing burpees, 40 p. snatches (135/95)

30/22 cal row, 30 bar facing burpees, max p. snatch (155/105)

Monday 12/23/19

WOD

"12 Days of Christmas"

Day 1- 10 DU

Day 2 - Power Clean (185/125)|(135/95) 

Day 3 - Up Downs

Day 4 - DB Push Press (50/35)|(35/20)
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH (45/35)|(35/25)
Day 8 - Wall Balls (20/14)|(14/10)
Day 9 - Deadlifts (185/125)|(135/95) 
Day 10 - Walking Lunges
Day 11 - DB Thruster

Day 12 - Bar Muscle-Ups

Saturday 12/21/19

TEAM WOD
Partner "Grinch"
6 Rounds for Time
20 hang power cleans (95/65)
20 front squats
20 push press
1 person lifting, 1 person in static hold (team choice)

Friday 12/20/19

Strength
6 sets
10 DB Russian twists w/5 press

WOD
"Polar Express"
10 strict pull ups, 100m Row
10 strict pull ups, 100m Row
10 strict pull ups, 100m Row
20 push ups, 100m Row
20 push ups, 100m Row
20 push ups, 100m Row
30 air squats, 100m Row
30 air squats, 100m Row
30 air squats, 100m Row

Thursday 12/19/19

Strength
EMOM x 10 mins
Min 1: Max DB box step overs
Min 2: Max DU

WOD
"Home Alone"
20 min AMRAP
30 DB Snatch (50/35)
30 Box jumps (24/20)
30/20 cal Row
30 TTB

Wednesday 12/18/19

Strength
On a 20:00 Running Clock...
Build to 1RM Front Squat

WOD
"SPEED DEMON"
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

Tuesday 12/17/19

Strength
EMOM x 10 mins
Min 1: 5-8 DB Renegade Rows
Min 2: 20 sec hollow hold/20 sec hollow bar hang

WOD
"ELF"
5 Rounds for Time
15 Russian KB swings (70/55)
15 sit ups
Rest 2 mins
4 Rounds for Time
15 Burpees
15 wallballs (20/14)

Monday 12/16/19

Strength
On a 15:00 Running Clock...
Build to 1RM Push Press

WOD
"PUSH. PULL."
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155/105)|(135/95)
 *15 Cal Row After Every Set

Friday 12/13/19

Strength
5-3-1 Front Squat
Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

WOD
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups

Thursday 12/12/19

Strength
5x5 Deadlift
Increasing weight

WOD
EMOM x 16 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 5 Burpees Over Bar + 5 Deadlift (275/185)|(185/135)

Cool Down
ROMWOD

Wednesday 12/11/19

WOD
"STRAIGHT 100"
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20) 25 Cal Row

Stamina
3 Sets
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/Medball)

Tuesday 12/10/19

Strength
5-3-1 Push Press
Set 1 - 70-75% x 5
Set 2 - 80-85% x 3
Set 3 - 90-95% x 1+

WOD
"TRIPLE AMRAP"
AMRAP x 4 MINUTES
2 DB Devil's Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00
- Repeat!
*Pick up where you left off in the AMRAP. Score at the end of the workout is one number for total rounds & reps.

Monday 12/9/19

Strength
EMOM x 10 mins
MIN 1 - 1L / 1R Turkish Get-Up (Building)
MIN 2 - Static Hold of Choice!* ,
*Wall-Sit, Plank, Active Squat, Bar Hang, HS Hold, Hollow, Superman, Plate OH Hold KB Front Rack

WOD
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank

Saturday 12/7/19

TEAM WOD
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint
-Rest 1:00-
200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint
*P1 works while P2 rests. Workout must be completed in order. Partner can split the
Cleans & TTB any way. For 200m sprint, each partner runs 100m while other partner rests.

Friday 12/6/19

Strength
3-3-3*
Front Squat
*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.

WOD
"POINT BREAK"
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee

Thursday 12/5/19

WOD
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)

Wednesday 12/4/19

STRENGTH
3-3-3*
Push Press
*Set 1 - 65-70% x 3
Set 2 - 75-80% x 3
Set 3 - 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.

WOD
1 ROUND 4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
EMOM
5 Up-Downs + 10 KB Swing

STATION 2
AMRAP
10 KB Alt. Lunge (goblet hold)
10 Sit-ups

STATION 3
EMOM
:45 Plank Hold

STATION 4
AMRAP
5 Up-Down
10 KB Swing
10 KB Alt. Lunge
10 Sit-ups
:25 Plank

Tuesday 12/3/19

Strength
3 Sets
7 Wide Grip Pull-ups
10/10 Single arm DB shoulder raises
20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets

WOD
AMRAP x 16 MINUTES
36 Air Squats
12 Hang Power Snatch (115/75)|(95/65)
6 Muscle-Ups (Ring or Bar)

Monday 12/2/19

Strength

EMOM x 8 MINUTES
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 Fast Singles or DU Practice / :30 Push-ups

WOD

"RANNIE"
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round