Thursday 12/31

For Time in teams of 3:
153 KBS (55/35)
153 Pistols
153 Push Press (115/75)
153 TTB
153 Burpees

while one person is working on the chipper the other two will be working on finishing
1000 Double unders
250 Cal row

Determine as a team how you would like to rotate

Wednesday 12/30

1) Back Squat 2 x 7, 2 x 5, 2 x 3
-take your time on this, go heavy the first set then try and increase for the 2nd set at each rep scheme

2) For Time:
5 Rounds
400m Run
10 Bench press (70% of max)- if able with the bench and rack if not use the DBs with the class
10 Strict Pull-ups

3) 4 rounds NFT
Front Rack Walk -set-up the 2 squat racks in the front of the gym facing each other, try to use 100% or higher of 1rm front squat
Banded face pulls x 12
DB tricep skull crusher x 10 (keep it light ish, don't strain and use shoulder focus solely on the triceps)

Tuesday 12/29

1) Clean Hi Pull 7 x 2 (100%) not touch and go, return bar to floor and reset

2) Clean Deadlift 7 x 2 (>100%) not touch and go, return bar to floor and rest
- banded side steps at some point during 1+2 4 x 12'

3) In teams of 4 (5 if the class dictates)
15 min As many reps as possible
Cal AB
Burpee box overs (24/20)
Deadlifts (225/155)
V-ups

Any order of exercises.  Assault bike paces the workout. Rotate 20/15 cal on AB

4) 8 minutes for as many meters as possible on rower
Every 2:00 starting at 0:00 Hold a L-sit for a total of :30

Monday 12/28

1) 3 Hang Snatches x 4, 2 Hang Snatches x 3

2) OHS 7 x 2 climbing
-Accumulate 2:30 of weighted 6"
-Banded GM 5 x 12

3) For Time:
25 Wallballs (2014)
25 Pull-ups
25 Ring Dips
25 Cal Row
25 OHS (95/65)
25 Cal Row
25 Ring Dips
25 Pull-ups
25 Wallballs (20/14)

4) For Time:
40 Push Press (you pick the weight)
60 Ring Rows
80 Cal AB

partition however you like

Saturday 12/26

Running clock

10 min AMRAP
12 OH Lunges (115/75)
2 Rope climbs
36 Dubs

rest 5 minutes

at 15:00
10 min EMOM
3 Hang Cleans increase load when possible

at 25:00
13 min Ladder
800m run buy-in
3 HSPU
3 KBS (70/55)

rest 5 minutes

at 43:00
EMOM for 10
4 Hang Power Snatch increase load when possible

rest 7

at 60:00
For Time:
From .com 12/14/15
5 rounds
250m row
25 Thrusters (45/30)
15 TTB

Thursday 12/24

1) "CrossFit for Hope"
3 Rounds
Burpees
Power Snatch (75/55)
Box Jumps (24/20)
Thrusters (24/20)
C2B

1 minute at each station. 1 min rest between rounds

rest 8 minutes

at 25:00

2) For time with a partner
50 Burpee Box Jumps (24/20)
40 Clean and Jerks (165/115)
30 Muslce-ups

Wednesday 12/23

1) Deadlift to a moderatley heavy 7 reps
- for this do not touch and go, return the bar to the floor, pause reset and pull again.

2) Double DB bent over row 4 x 10

3) If you are able depending on class size in teams of 2 (teams of 3 if you have to) accumulate as many reps as possible in
2 rounds:
4 min ME AB cal
4 min ME Cal Row
4 Min ME 20m shuttle run (10 down 10 back=1 )

Tuesday 12/22

1) Snatch Balance + OHS x 10

2) For Time:
60 KBS (55/35)
5 rounds
15 Push-ups
12 TTB

3) 4 Rounds NFT:
12' banded side step
Single arm OH KB walk length of gym then switch

4) For Time:
21-15-9
SOH (135/95)
Box Jump over (24/20)
-Starting at 0:00 and every 2 minute 6 strict pull-ups

Monday 12/21

1) Work to a heavy double clean and jerk. you can drop and reset

2) Max complex of:

2 Front Squats + 2 Split jerks 

-Straight leg raises 5 x 20

3) 12 Min AMRAP

21 Wallballs (20/14)

15 SDHP (75/55)

32 Double unders 

4) For Time:

5 Rounds

20 Cal Row

12 Ring Dips 

Saturday 12/19

Two classes today 9am and 10:15am

For Time:
1 muscle-up (bar or rings)
2 Thrusters (115/75)
3 SOH (115/75)
4 Front Racked Lunges (115/75)
5 Hang Power Cleans (115/75)
6 Deadlifts (115/75)
7 Box Jumps (24/20)
8 Burpees over the bar lateral
9 Pull-ups
10 TTB
11 OHS (115/75)
120 Dubs

Friday 12/18

1) Long Snatch Session 

Start out with 

1 power snatch every :15 for 1 minute

rest :30 and add 5-10#

1 power Snatch every :15 for 1 minute

rest :30 and add 5-10#

continue in this fashion until you will not be able to complete the work 

then 1 snatch every :20  for 1 minute

rest :30 and add 5-10#

1 snantch ever :20 for 1 minute 

rest :30 and add 5-10#

You can make this as hard or as easy as you like. You can rest between power snatch and then the snatch or you can jump right in. If you want you can start at 55# and add 5# every round so you end up doing 100+ snatches if you think you need the work. Or you can start at 165 and add 10# and be done in a few rounds. Totally up to you and how you are feeling

2) For Time:

3 rounds

400m Row

30 Sit-ups

20 DB Snatch (50/30)

Thursday 12/17

Feel it out today maybe take a day off.  Or jump in with the classes gymnastics work

Every 4 minutes
2 Rounds for Time
6 4" deficit HSPU
6 C2B

add 2 reps after each successful completed round

Wednesday 12/16

1) Back Squat 1 x 10 (75%) 1 x 10 (80%)

2) Front Squat 3 x 3 heavy triples

3) 2 min Max Cal AB

rest 2 minutes

4) For Time:
30 Cleans (at 70% of max clean)

5) Row 4500m in 250m hard 500m easy segments

Tuesday 12/15

1) Cycle through
DB Strict Press 3 x 10
Ring Rows 3 x 10
Banded side steps 3 x 12'
GHR 3 x 10

2) Within 5 sets find a max 4 reps hang squat clean

3) 10 min AMRAP
1000m Row buy-in
20 SOH (115/75)
20 Box Jump overs (24/20)

4) For Time:
27-21-15-9
GHDSU
54-42-30-18
Double unders

Monday 12/14

1) Power Snatch 2 x 5, 2 x 4, 2 x 3 start at a heavy 5 and try and increase over all sets.

2) Snatch Hi Pull 8 x 1 >105%

3) Snatch Push press 5 x 3

4) For Time:
5 Rounds
9 C2B
6 Burpees over the bar
3 Deadlifts (365/225)

5) 5 rounds for max distance
10 strokes on the rower
10 push-ups

Saturday 12/12

Ok so couple options for todays workout depending on what the class decided for yesterday

I was thinking on repeating a past open workout

possibly 15.1
9 min AMRAP of
15 TTB
10 Deadlifts (115/75)
5 Snatches (115/75)

at 9min mark you have 6 minutes to eat a max C+J

or 15.3 or 14.4
14 mins
7 muscle-ups
50 WB
100 Dubs

14 mins
60 Cal Row
50 TTB
40 WBs
30 Cleans (135/95)
20 Muscle ups

OR really depending on how you all feel you can hit the Monster Mash from Pat Sherwood

Teams of 2 complete for time (partition reps and distance however you like)
100 Thrusters (95/65)
80 Burpee Box Jumps (24/20)
60 Bar Muscle-ups
4k Row
2 mile run (you could sub Assault bike here if it is too cold)

rest 5 minutes

50 Power Cleans (155/105)
50 OHS (155/105)

rest 5 minutes
100 GHDSU
100 Cal Assault bike

Friday 12/11

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Thursday 12/10

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Wednesday 12/9

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Tuesday 12/8

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Monday 12/7

A week of unknown should be fun and a change of pace.

Throughout the week try and mix in some extra work listed below when you feel you can get it in and appropriate

1) Work up to a heavy snatch single within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Snatch every :20 for as long as possible

-Also through out the week work some accessory snatch work, hi-pulls/DL etc.

2) Work to a heavy Clean and jerk within 5 mins after warm-up
-Then back off (or stay there depending on feel) 10-15 lbs and hit 1 Clean and Jerk every :25 for as long as possible

-Also through out the week work some accessory C+J. pulls/DL/Push Press/ Split Jerks

3) OHS 7 x 2 heavy across

4) Front Squat work to a heavy 3 second pause in the bottom single
-Then 3 x 3 at above weight

5) Back Loaded lunges
4 x 12 increasing in load

6) For Time:
30-20-10
GHDSU
9-7-5
Muscle-ups

7) 3 min ladder
1 Deadlift (275/185)
1 Thruster (135/95)
2 Deadlifts
2 Thrusters
...
rest 2 mins
Start over

8) EMOM for 16 minutes
Min 1: Max HSPU
Min 2: Max Pistols
Min 3: Max Cal AB
Min 4: rest

9) Row 4 x 1500m
rest 2:30 between attempts

10) For time- sprint FGB
40 Wallballs
40 SDLHP (75/55)
40 Box Jumps (20)
40 Push Press (75/55)
40 Cal Row

This is a very general over view. If you can get it in do so. If you want to add in other stuff feel free.  Just listen to your bodies.

Saturday will be whatever you all decided to get into after the week.

Saturday 12/5

1) Max Bench

2) For Time:

With a partner 

40-50 Muscle-ups

-everytime you come off the rings you have to do 5 DB DL (70/50)

3) Pair Up but complete individually 

3 rounds 

3 min AMRAP

30 Wallballs (20/14)

5 Power Clean and Jerk - you pick the weight but make it heavy 

Remaining time Max Cal Assault Bike

3 min AMRAP

10 Burpees 

1 Legless Rope Climb

10 DB thrusters (50/30)

remaining time max cal row

3 min AMRAP

8 Front Squats- same weight as C+J (or heavier)

32 TTB

remaining time AMRAP Dubs. 

1 person works while the other rests. Cycle through each station before starting over for a total of 3 rounds 

Score each round of Bike Cal, Row Cal and Dubs separately 

you should get to the max effort portion around 1:45 or before. If in later rounds you hit 2 minutes scale and jump on for the ME portion 

Friday 12/4

The class is going to take up the vast majority of the gym today so if you can get in early or between classes great, if not jump in the fun and then get this done during open gym



1)
 Every 2 minutes for 6 minutes
3 Hi Hang Snatches (65%)
Every 2 minutes for 6 minutes
High Hang + Hang Snatch (65-70%)
Every 2 minutes for 6 minutes
Hang Snatch+ Snatch (70-75%)
Every 2 minutes for 6 minutes
Snatch Hi-Pull + Snatch (75-85%)
-This is 12 sets on a continuous clock

2) 5 rounds NFT
12 Strict Pull-ups
12 Strict Dips
18 GHDSU
18 Banded Good mornings

Thursday 12/3

1) 1 set ME Back Squat at 70% of max

2) 2 x 1000m row
rest 2 minutes between
4 x 500m row
rest 1 min between
8 x 250m
rest :30 between

Wednesday 12/2

1) EMOM for 25 minutes
Min 1 row 20 cal
Min 2 20 straight leg raises
Min 3 1 legless rope climb + 2 RC
Min 4 5 Deadlifts 315/205
Min 5 rest


2) Split Jerk 1 x 5, 1 x 4, 1 x 3, 3 x 2

3) 7 min ladder
2 DB Snatch (50/30)
2 Box Jump overs
4
4