Friday 12/31/21

 WOD

"RESOLUTION"
IN TEAMS OF 2...
FOR TIME
60 Hang Power Cleans (135/95)|(95/65)
30 Power Cleans (135/95)|(95/65)
30 Power Cleans (155/105)|(115/75)
50 Squat Cleans (155/105)|(115/75)
1000/800m Row

*P1 works on the barbell while P2 bikes 600m. Switch every 600m bike until the barbell work is completed. For the row, switch every 250m/200m until the row is complete.

Thursday 12/30/21

 Strength

12-10-8-6
Bench Press
*Start Moderate then build to Heavy.

WOD

2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.

Wednesday 12/29/21

 Strength

3-3-3-3*
Thruster
*Start Moderate, build to Moderate-Heavy.
After each working set, perform 4-7 Strict Pull-Ups.

WOD

"FRAN"
FOR TIME
21-15-9
Thrusters (95/65)|(65/45)
Pull-ups

Finisher

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Back

Tuesday 12/28/21

 WOD

4 ROUNDS FOR TIME
20 Alt. DB Hang Split Snatch (50/35)|(35/20)
15 Burpees Over DB
400m Run

Finisher

FOR TIME
200ft Single DB Front Rack Lunge*
*DB Held across the chest.
Every 50ft, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

Monday 12/27/21

 Strength

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 5-Rep TNG Deadlift

WOD

AMRAP x 15 MINUTES
30 Box Jumps (20)
20/15 Cal Bike
10 Deadlifts (315/205)|(225/155)

Friday 12/24/21

 WOD

“12 Days of Christmas"
Day 1- 25 DU/50 singles
Day 2- Power Clean (185/125)(135/95)
Day 3- Burpee to plate
Day 4- DB push press (50/35)(35/20)
Day 5- TTB (hanging leg raises/Hanging knee raises)
Day 6- HR push-ups
Day 7- Plate G2OH (45/35)(35/25)
Day 8- Wallballs (20/14)(14/10)
Day 9- Deadlifts (185/125)(135/95)
Day 10- Forward Lunges
Day 11- DB Thruster
Day 12- Bar MU (burpee pull up/ burpee ring row)

Thursday 12/23/21

 WOD

"REINDEER GAMES"
FOR TIME
150/100 Cal Bike
75 Pull-Ups
50 DB Box Step Overs (50/35)|(35/20)/(24/20)
25 DB Devil's Press
*Athlete may partition reps as needed.

PARTNER WORKOUT OPTION IN TEAMS OF 2...
FOR TIME
150 Pull-Ups
100 DB Box Step Overs (50/35)|(35/20)/(24/20)
50 DB Devil's Press
*Partner 1 works on the reps, while Partner 2 accumulates Bike Calories. Athletes may split work and partition the reps as needed.

Wednesday 12/22/21

 WOD

"Scrooged"
EMOM x 20 MINUTES
MIN 1 - :50 Plank*
MIN 2 - :50 Cardio of Choice 1
MIN 3 - :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)
MIN 4 - :50 Cardio of Choice 2
MIN 5 - :50 DB Heel Taps

*Round 1: Front Plank (Elbows or Hands)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank

After Party

Cool Down
2:00 Forward Fold
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (R)
2:00 Frog Stretch
2:00 Saddle Pose

Tuesday 12/21/21

 Strength

10 min EMOM
Min 1- :40 sec HS walk or HS hold practice
Min 2- :40 sec Hollow rock or hollow hang

WOD

"Kettlebell Rock"
4 Rounds for Time
12 HSPU (box/seated DB strict press)
18 Pull-ups (ring rows/jumping pull ups)
24 KB Goblet Squats (55/35)(35/26)

Monday 12/20/21

 Strength

4 sets of 3 reps
Hang power snatch (mod-heavy for all sets)

WOD

"Rock Around the Weight Tree"
15 min AMRAP
12/10 cal bike (15/12 cal row or 200m run)
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…

Saturday 12/18/21

 TEAM WOD

PARTNER WORKOUT IN TEAMS OF 2...
4 ROUNDS FOR TIME
1000/800m Row*
Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed.

**DB Reps Per Round...
Round 1 - 50 DB Up-Down (50/35)|(35/20)
Round 2 - 60 DB Suitcase Lunge***
Round 3 - 70 DB Push Press
Round 4 - 80 DB Power Cleans
***Each Lunge Step = 1-Rep

Friday 12/17/21

 Strength

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean and Jerk*
*Athlete Choice for Power or Squat

WOD

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

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Thursday 12/16/21

 Warm Up

EXTENDED WARM-UP
2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*
*Staggered stance and lean non-rowing arm on own thigh.

WOD

FOR QUALITY
5-10-15-10-5 Strict Pull-Ups*
10-20-30-20-10 Strict Sit-Ups**
20-40-60-40-20 Cal Row***

Finisher

FOR RECOVERY
5:00 Nasal Breathing Only Walk or Row

Wednesday 12/15/21

 Strength

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy
5-Rep Overhead Squat
*Bar Comes from the Ground or Rack.

-No Additional Rest b/t Parts-

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep Thruster
*Bar Comes from the Ground.

WOD

3 ROUNDS FOR TIME
15/12 Cal Bike
10 Overhead Squats (95/65)|(65/45)
12 Thrusters
-Time Cap 10:00-

Tuesday 12/14/21

 WOD

AMRAP x 16 MINUTES
10 Deadlift (225/155)|(155/105)
16 Box Jumps (24/20)*
400m Run
*Must step-down each rep.

Strength

POST-WORKOUT STRENGTH
5-5-5
Bench Press

Monday 12/13/21

 WOD

FOR TIME
100 Double Unders
Immediately Into…
2-4-6-8-10-12-14-16-18-20
Slam Balls (30/20)|(20/15)

10-9-8-7-6-5-4-3-2-1
Toes to Bar

Immediately Into…
100 Double Unders

Finisher

"TABATA"
6 SETS (20 ON/:10 OFF)
MOVT 1 - Single DB Crush Grip Curl (Athlete Choice)
MOVT 2 - Single DB Bent Over Rows
MOVT 3 - DB Flutter Kicks
L+R= 1 Rep
-No Additional Rest b/t MOVT or Sets-
*1 SET = MOVT 1 + MOVT 2 + MOVT 3.

Saturday 12/11/21

 TEAM WOD

IN TEAMS OF 2...
AMRAP x 10 MINUTES*
8 Waist to Overhead (95/65)|(65/45)
20 Air Squats
-Rest 1:30-

AMRAP x 8 MINUTES
6 Waist to Overhead
15 Air Squats
-Rest 1:30-

AMRAP x 6 MINUTES
4 Waist to Overhead
10 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8).
Partners may only switch after the Burpees are completed.
**Target is 6 Inches above standing reach

Friday 12/10/21

 Strength

7-5-3
Sumo Deadlift*
*Work up to or beyond weight in workout.
Superset working sets w/ 1:00 Tuck Hold.

WOD

EMOM x 18 MINUTES
MIN 1 - 40 Double Unders into Max Sumo DL (275/185)|(185/135)
MIN 2 - 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 - Walking Rest

Thursday 12/9/21

 WOD

FOR TIME
500/400m Row
50 Sit-Ups
5 Rope Climbs
400/300m Row
40 Sit-Ups
4 Rope Climbs
300/200m Row
30 Sit-Ups
3 Rope Climbs
200/150m Row
20 Sit-Ups
2 Rope Climbs
100m Row
10 Sit-Ups
1 Rope Climb

Finisher

FOR TIME
30-25-20
Single DB Curl (50/35)|(35/20)
1:00 Push-Up Plank

Wednesday 12/8/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean

WOD

5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)

Tuesday 12/7/21

 Warm Up

EXTENDED WARM-UP
2 SETS FOR QUALITY
12 Alt. KB Goblet Side Lunges
12 KB Deadbugs*
*L+R = 1-Rep
-Quick Walking Rest b/t Sets-

WOD

4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike
-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken.

Monday 12/6/21

 Skill

ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up
BEG - Practice Low-Ring Transitions
INT - Practice Jumping Ring Muscle-Ups
ADV - Practice Strict Ring Muscle-Ups

WOD

FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil's Press (50/35)|(35/20)
DB Suitcase Lunges*
*L+R = 1-Rep

RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows