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