Thursday 12/31/20

 WOD

"BALL DROP"
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Every time you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)

Stretching

2:00 Walk & Shake Legs
2:00 Foam Roll

Wednesday 12/30/20

 Strength

EMOM x 10 MINUTES
MIN 1 - :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 - :40 Goat Work for Gymnastic Push

WOD

FOR TIME
400m Run
Immediately Into...
5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders
Immediately Into…
400m Run

Tuesday 12/29/20

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat

WOD

3 SETS
ON A 5:00 RUNNING CLOCK…
500m Row
10 Squat Snatches (155/105)|(115/75)
Max Chin ups in Time Remaining...

-Rest 2:00 b/t Sets-

Monday 12/28/20

 Strength

EMOM x 12 MINUTES
Min 1 - :45 Ring FLR* Hold or Plank Hold
Min 2 - :45 Diamond Push-Ups
Min 3 - :45 Hollow Rocks

*Front leaning rest

WOD

AMRAP x 14 MINUTES
4-6-8-10-12...etc
Strict Dips
Cal Bike/row
Slam Balls (30/20)|(20/10)

Saturday 12/26/20

 TEAM WOD

IN TEAMS OF 2...
ON A 22:00 RUNNING CLOCK…
800m Run
40 Clean & Jerks (115/75)|(75/55)
400m Run
40 Clean & Jerks (135/95)|(95/65)
200m Run
Max Clean & Jerks (155/105)|(115/75) in Time Remaining*...

Thursday 12/24/20

 WOD

"12 Days of Christmas"
FOR TIME*
Day 1 - 25 DU/50 singles
Day 2 - Power Clean (185/125)|(135/95)
Day 3 - Burpees to a Plate
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 - Forward Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups

*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1

Wednesday 12/23/20

 Strength

EMOM x 10 MINUTES
Min 1 - :40 HS Walk or HS Hold Play / Practice
Min 2 - :40 Hollow Rock or Hollow Hang

WOD

BENCHMARK WORKOUT
“KETTLEBELL ROCK”
4 ROUNDS FOR TIME
12 Handstand Push-Ups
18 Pull-Ups
24 KB Goblet Squats (53/35)|(35/26)

Tuesday 12/22/20

 Strength

ON A 15:00 RUNNING CLOCK…
4x3 Hang Power Snatch*
*Moderate-Heavy for all Sets

WOD

“Rock Around the Weight Tree"
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc...

Monday 12/21/20

 WOD

"Deck the Halls with Wallballs"
5 SETS FOR MAX REPS
1:00 - Cal Row
1:00 - DB Up-Downs (35/20)|(20/15)
1:00 - Wall Balls (20/14)|(14/10)

-Rest 1:00 b/t Sets-

Saturday 12/19/20

 TEAM WOD

HERO WORKOUT
"PARTNER DT"
10 ROUNDS FOR TIME*
12 Deadlifts (155/105)|(115/75)
9 Hang Power Cleans
6 Push Jerks

*""You Go, I Go"" style. Partner 1 completes a full round while Partner 2 rests.

Friday 12/18/20

 Strength

ON A 20:00 RUNNING CLOCK…
Build to 2RM Back Squat

WOD

EMOM x 10 MINUTES
5 Back Squat (Athlete's Choice)*
10 Toes to Bar

*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.

Thursday 12/17/20

 WOD

FOR TIME*
40 Slam Balls (30/20)|(20/10)
30 Burpees
20 Box Step-Up (30/24)|(24/20)
5 Wall Walks
1 Mile Run (2000m row)
5 Wall Walks
20 Box Step-Up
30 Burpees
40 Slam Balls

Mobility

RECOVERY
5:00 Calf and Plantar Smash

Wednesday 12/16/20

 Strength

ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press

WOD

5 SETS
ON A 2:30 RUNNING CLOCK...
8 Strict Press (95/65)|(65/45)
10 Push Press
Max Double Unders in Remaining Time...

-Rest :30 b/t Sets-

Tuesday 12/15/20

 WOD

AMRAP x 18 MINUTES
20/15 Cal Bike
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (50/35)|(35/20)
10 Chest to Bar Pull-Ups

Monday 12/14/20

 Strength

ON A 20:00 RUNNING CLOCK…
Build to 2RM Deadlift

WOD

FOR TIME
27-21-15-9
Deadlifts (225/155)|(155/105)
Cal Row

Saturday 12/12/20

 TEAM WOD

IN TEAMS OF 2...
FOR TIME
100 DB Push Press (35/20)|(20/15)
50 DB Renegade Rows
100 Box Jump Overs (20)
50 DB Renegade Rows
100 DB Push Press

*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.

Reminder: Santa will be at CFP today at 10:30! Sign up sheet on the closet door to get your picture with Santa..last call. 

Friday 12/11/20

 Strength

DEADLIFT
1x2 @ 80%
1x2 @ 85-90%
1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

WOD

4 SETS
10 Unbroken "Library" Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

Mobility

1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)

Thursday 12/10/20

 Strength

STRICT PRESS
1x2 @ 80%
1x2 @ 85-90%
1x2+ @ 95% *

*As many reps as possible w/o failure...no more than 4-6.

WOD

7 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
5 Burpees
Max Double Unders in time remaining...

-Rest :30 b/t Sets-

Wednesday 12/9/20

 WOD

AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option.
1 Rep = ground to standing position only.

Finisher

3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls

Tuesday 12/8/20

 Strength

E2MOM x 14 MINUTES*
1 or 2 Power Clean & Jerks
*Start light and build to workout weight.

WOD

"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Monday 12/7/20

 Strength

BACK SQUAT
1x2 @ 80%
1x2 @ 85-90%
1x2+ @ 95% *
*As many reps as possible w/o failure...no more than 4-6.

WOD

3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down

Saturday 12/5/20

 TEAM WOD

PARTNER WORKOUT
IN TEAMS OF 2...
FOR TIME*
20 Jerks (155/105)|(115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar

*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.

Friday 12/4/20

 WOD

BENCHMARK WORKOUT
“BOGO”
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders

Finisher

FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row

Thursday 12/3/20

 WOD

BENCHMARK WORKOUT
“TRYPTOPHAN”
7 ROUNDS FOR TIME
11 Handstand Push-Ups or HR Push-Ups
26 Wall Balls (20/14)|(14/10)
20/15 Cal Bike

Finisher

FOR RECOVERY
5:00 EZ Bike/row

Wednesday 12/2/20

 Strength

DEADLIFT
1x4 @ 70-75% (Moderate)
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

WOD

EMOM x 15 MINUTES
MIN 1 - :45 Max ""Deadstop” Sumo Deadlifts (185/135)|(135/95)
MIN 2 - :45 Max Sit-Ups
MIN 3 - :45 Max DU/ Singles

Tuesday 12/1/20

 Strength

STRICT PRESS
1x4 @ 70-75% (Moderate)
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

WOD

3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m plate run / 300m row

Monday 11/30/20

 Strength

BACK SQUAT
1x4 @ 70-75% (Moderate)
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure...no more than 8-10.

WOD

2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up
-Rest 1:00 b/t Sets-

Friday 11/27/20

 WOD

Thanksgiving with the girls

For Time
"Annie's" House
50 DU
50 sit ups

"Helen's" House
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

"Fran's" House
15 Thrusters (95/65)
15 Pull ups

"Nancy's" House
400 meter Run
15 Overhead Squats (95/65)

"Grace/Isabel's" House
30 Ground-To-Overheads (95/65)

"Kelly's" House
400 meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Thursday 11/26/20

 HAPPY THANKSGIVING!

Thanksgiving Sampler Platter

For Time
5 Rounds of:
5 Pull ups
10 Push ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings

Then, 3 Rounds of:
15 Box Jumps (24/20)
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls (20/14)
30 Sit-Ups

Then:
50 Burpees

Wednesday 11/25/20

 Strength

5 sets for quality
3 position squat clean*
*1 hang squat clean +.1 below the knee squat clean + 1 squat clean

WOD

5min AMRAP
7 hang squat cleans (135/95)(95/65)
100m run

Rest 1 min

5min AMRAP
5 hang squat cleans (155/105)(115/75)
100m run

Rest 1min

5min AMRAP
Max hang squat cleans (155/105)(115/75)*

*Every time you drop the bar perform 5 up downs over the bar.
** in the first 2 AMRAPS only full rounds count toward score

Tuesday 11/24/20

 WOD

FOR TIME*
2 ROUNDS
40/30 Cal Row
30 Back Rack Lunge (95/65)|(65/45)
30 Sit-Ups

Immediately Into...

2 ROUNDS
20/15 Cal Row
20 Back Rack Lunge
20 Sit-Ups

Monday 11/23/20

 Strength

DEADLIFT
1x6 @ 65-70% (Light-Moderate)
1x6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

WOD

3 SETS FOR QUALITY
12/12 Staggered Stance DB Deadlift (Athlete Choice)
10/10 DB Bulgarian Split Squats
8/8 Slow Single Leg DB RDL
:30 Max Single DB Curls

-Rest as Needed b/t Sets-

Thursday 11/19/20

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a 2RM Strict Press*

WOD

AMRAP x 15 MINUTES
5 DB Renegade Rows (50/35)|(35/20)
15 DB Push Press
200m Run*

*Run increases by 100m every round, 200-300-400 etc…

Wednesday 11/18/20

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a 2RM Back Squat*

WOD

3 ROUNDS FOR TIME
20 Up-Downs Over Bar
20 Back Squats (115/75)|(75/55)

Tuesday 11/17/20

 WOD

FOR TIME
2 ROUNDS
30 Push Press (115/75)|(75/55)
200m DBL DB Front Rack Carry (50/35)|(35/20)
30 Alt. Single DB Lunges*

Immediately Into...
2 ROUNDS
20 Push Press (135/95)|(95/65) 200m DBL DB Farmer Carry
20 Alt. Single DB Lunges*
*For lunge, hold single DB across chest.

Monday 11/16/20

 Strength

STRENGTH
3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only
-Rest 1:00 b/t Sets-

WOD

5 SETS
ON A 3:00 RUNNING CLOCK…
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)
-Rest 1:00 b/t Sets-

Friday 11/13/20

 WOD

HERO WORKOUT
"PAZ"
1000m Run*
Into...
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into…
1000m Run

Thursday 11/12/20

 WOD

AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row
*Hang Power Snatch Reps Increase by 1,

OH Reverse Lunge by 2,
Cal Row by 3 each round.
1-2-3...2-4-6...3-6-9 and so on.

Mobility

FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band

Wednesday 11/11/20

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift

WOD

FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar

*Both heads of each DB must touch the ground each time.

Tuesday 11/10/20

 WOD

EVERY 3:00 x 18 MINUTES…
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

Finisher

3 SETS FOR QUALITY
1:30 Wall-Sit
:30 superman rocks
-Rest 1:00 b/t Sets-

Monday 11/9/20

 Strength

4 sets on a 12min clock
20 DB Seesaw Floor Press
20 DB Hollow Flutter Kicks*
Hold DB over chest

WOD

AMRAP x 15 MINUTES
9 Box Jump Overs (24/20)
6 Push Press (115/75)|(75/55)
200m Run

Friday 11/6/20

 WOD

Hero WOD
"Michael Weinberg"
5 Rounds For Time
500m row
20 pull ups
5 push jerks (135/95)(95/65)

Thursday 11/5/20

 Strength

ON A 18:00 RUNNING CLOCK…

3-2-1-3-2-1
Back Squat*

*Wave loading...Each corresponding set is heavier than the first.

WOD

8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch

Stretching

FOR RECOVERY
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)

Wednesday 11/4/20

 Strength

EMOM x 10 MINUTES
Min 1 - 10 Seated Alt. DB Arnold Press
MIn 2 - :40 Max Single DB Curls

WOD

4 SETS ON A 4:00 CLOCK…
100m Sprint
20 DB Lunges (50/35)|(35/20)
15 DB Hang Power Clean
Max Plank in Remaining Time
-Rest 1:00 b/t Sets-

Tuesday 11/3/20

 WOD

FOR TIME
25/20 Cal Row
30 Box Jumps (24/20)

25/20 Cal Row
40 Thrusters (75/55)|(65/45)

30 Box Jumps
25/20 Cal Row
50 Lateral Burpee Over Bar

40 Thrusters
30 Box Jumps
25/20 Cal Row

Finisher

3 SETS
20 Tuck-Ups
:45 Max Plate Russian Twists (35/25)

-Rest At Least 1:00 b/t Sets-

Monday 11/2/20

 Skill

EMOM x 15 MINUTES
Min 1 - :40 Bar Muscle-Up Practice *
Min 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.

WOD

AMRAP x 15 MINUTES
3 Bar Muscle-Ups
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike

Stretching

FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows

Friday 10/30/20

 Skill

EMOM x 15 MINUTES
MIn 1 - :40 Bar Muscle-Up Practice *
MIn 2 - 5 Deadlift (Building)**
Min 3 - Flow Stretching

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.

WOD

AMRAP x 15 MINUTES
3 Bar Muscle-Ups
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike

Stretching

FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows

Thursday 10/29/20

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of...
2 Push Jerk + 1 Split Jerk*

*Bar can come from the rack or floor.

WOD

5 ROUNDS FOR TIME
400m Run
12 Push Jerks (155/105)|(115/75)

Wednesday 10/28/20

 WOD

AMRAP x 12 MINUTES
60 Double Unders
20 Russian KB Swing (70/53)|(53/35)
5 Strict Chin-Ups

Strength

3 SETS FOR QUALITY
12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*
200m Single Arm KB Farmer Carry**
*KB held on same side as "back" leg

**Switch arms as needed

Tuesday 10/27/20

 Strength

ON A 20:00 RUNNING CLOCK..
Establish a 3RM Power Snatch

WOD

"ISABEL"
FOR TIME
30 Power Snatch (135/95)|(95/65)

Monday 10/26/20

 Strength

4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-

WOD

FOR TIME
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups

-Rest 2:00-

12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups

-Rest 2:00-

2:00 Max Front Squats (135/95)|(95/65)