Saturday 12/30

1) Power Snatch 2 x 4, 2 x 3, 2 x 2

2) 5 rounds every 4 minutes AFAP:
5 Sandbag (150/100)
15/10 Cal Bike
15 TTB

3) "Fight 500"
40-30-20-10
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20")
Push Press (75/55)
Cal Row

5 minutes of work 1 minute of rest until you finish

Friday 12/29

1) Jerk 6 x 2
Push + Split

2) Cycle through the following for 15 minutes:

Dead stop Bench Press x 3 reps (bring the bar down onto your chest and let go of the tension in your arms, briefly resting the bar on your chest then explode up)

Alternating Hammer Curls x 8 reps per arm

Seated sled face pulls x 10 

Kettlebell windmills x 5 per side

3) "Arm and Hammer"

15 min AMRAP

5 Power Cleans (135/95)

10 Front Squats (135/95)

5 Jerks (135/95)

5 Rope Climbs (10 strict Pullups, 15 kipping)

10 Dips 

4) 9 min AMRAP

2-7 Muscle-ups (pick a challenging number that you could do unbroken the first 2 sets)

3 Cleans (225/155) 

Thursday 12/28

1)Back Squat
5 x 3
- First rep is a 2 second pause, reps 2 and 3 are down and up. 
-Goal is to match or best last weeks final weight
-During back squats rotate through Shoulder Pre-hab.  I,Y,Ts Ext/int rotation

2) For time:
"Annie's got a rump"
50-40-30-20-10 (100-90-80-70-50 singles)
Double Unders
Sit-ups
Every 1:30 Beginning at 0:00
10 Single KB OH Lunge (55/35) (5 R arm L leg, 5 L arm R leg)

Wednesday 12/27

1) Power Clean 2 x 4, 2 x 3, 2 x 2
-as heavy as possible for all sets

2) Bench Press
1 x 3 85%
3 x 2 90%
4 x 1 107.5% negative

3) 14 min AMRAP
10 Deadlifts (135/95)
15 Burpee Box Jump Overs (24/20)
15 Deadlifts (185/125)
15 BBJO
20 Deadlifts (225/155)
15 BBJO
25 Deadlifts (275/185)
15 BBJO
30 Deadlifts (315/205)
15 BBJO
35 Deadlifts (365/225)
15 BBJO

4) Strict HSPU
5 x 8 AFAP
- must be unbroken 8 so manage rest wisely

Tuesday 12/26

1) Heavy 2 rep Thruster

-Accumulate:

30-40 reps per arm Chest Supported KB Row (stack benches on plates, holding 2 KB alternate rowing)

25 reps per arm Banded Single arm hi-pull

2) For Time:

"180 on Jackie"

30 Pull-ups

50 Thrusters (45/30)

1000m Row 

Core: 

3-4 Rounds 

10 Hanging windshield wipers

:20-:30 Face-up Chinese Plank (weighted if possible, keep your belly and butt tight)

3) 4 Sets 

12-15 Strict Pull-up (as few sets as possible)

10 Back Loaded Lunges (heavy across 5/5) 

Friday 12/22

Fun stuff planned for this weekend so just some lifting today
Check the main wod post for Sat and Sunday

1) Every :90 for 6 sets

6 TnG Deadlifts -start around 65%  and build over the 6 sets

1 minute transition 

Every :90 for 6 sets 

5 Front Squats - Start around 65% and build over the 6 sets 

1 minute transition 

Every :90 for 6 sets 

4 Bench Press- Start around 65% and build over the 6 sets 

2) 40-50 Strict Weighted Pull-ups OR strict unweighted C2B

3) 3 Rounds 

15 Box Dips

15 Hammer Curls 

Thursday 12/21

1) 30 Min AMRAP
28/21 Cal Row
21 TTB (V-ups)
14 Single Arm DB Clean and Jerks (50/35) (7/7)
70 Dubs (150 Singles)
Rest 2 minutes between rounds

Wednesday 12/20

1) Every 2 minutes for 20 minutes
5 Muscle-ups + 5 Unbroken Hang Cleans
-you have 1 minute to complete the 10 reps, 1 min rest
goal is max weight. Might want to knock it out early.  However you must complete all 100 reps and are not allowed to drop your clean weight more than 20lbs from your heaviest lift.

So if you try and do 315 on set 2.  Then you must do a minimum of 295 for the remainder of the workout

2) Back Squat 5 x 2
-2 second pause rep 1, down and up.
5lbs heavier than last week across all sets


3) For time:
40/30 Cal Bike
30 Deadlifts (185/125)
20 Front Squats (185/125)

Tuesday 12/19

1) Bench Press

2 x 3 82.5-85%, 2 x 2 87.5%

4 x 1 @ 107.5% 5-6 second negative, if you feel decent you can try to reps on the first 2 after that just focus on 1 rep being as controlled as possible

Weighted Pull-ups:

Accumulate 20-30 reps, these should be heavy 2-4 reps at a time

Sandbag Hold:

:30...the sandbags will be placed on boxes, you will bear hug it and then stand up and hold for :30

2) 10 min AMRAP

15 Power Snatch (95/65)

15 Bar Facing Burpees

15 OHS (95/65)

15 Bar Facing Burpees 

15 Snatches (95/65)

15 Bar Facing Burpees 

3) Bike conditioning

1 min on 1 min off 

x 12 

Monday 12/18

1) 15 min EMOM
2 TnG power cleans
-pick an end weight that you think you can hit and subtract 70lbs start there and add 5lbs every minute

2) RDL 5 x 6
-accumulate 50 banded pull aparts and 1:30 weighted plank

3) For total reps on each station: 4 scores
Tabata style :20 on :10 rest for 4 minutes at each
KBS (55/35)
Sit-ups
Cal Row
Shuttle Runs (10 yards, hand touch the line with feet behind)

1 minute rest between stations

4) Strict Press 6 x 3 same weight across

Saturday 12/16

1 Cluster (155/105)

2 Burpees over the bar

3 Burpee Box Jumps (24/20)

4 DB Snatches per arm. Do 4 R then 4 L (50/35)

5 C2B

6 DB Thrusters (50/35) (3R/3L)

7 Deadlifts (155/105)

8 Alt Pistols (MB Lunges)

9 TTB

10 High Target Wallballs (20/14) 

11 Hang Power Clean and Jerk (155/105)

12 Ring Muscle-ups

Friday 12/15

1) Alt EMOM 32 minutes
1- Front Squat x 4 reps
2- Deadlift x 5 reps
3- 10 weighted push-ups on low parallettes
4- 8-10 weighted strict pull-ups

-If you decided on the bench and pull-ups yesterday cut it to a 30 minute EMOM
1- Front Squats x 3
2- Deadlift x 4
3- Seated Alt DB press x 8 each arm

-For both make the FS and DL heavy ish from the start

2) Rotate through the following 4-5 times in 20-25 minutes 

(we will do a brief dynamic warm-up then go over everything and then the 1st round you perform will be with minimal weight as your true warm-up) 

-Keep the weights manageable and good control

5-8 Single Arm Hi Pull (keep the DB or KB close to the body and get your elbow as high as it can go, do not force it)

Chest Supported Underhand row x 8-10. Prop benches up on plates and laying face down grab the bar below the bench

Double OH Step-ups x 5 each leg - keeping the weights light and belly tight alternate legs 

Seated Sled drag face pull x 6-8 pulls (arms straight pull to your face, slide back and pull again)

1 minute HEAVY farmers hold using DBs- shoulder blades tight 

If you have time:

3) For time:

120 V-ups

every 2:30 perform 12 GI Janes 

Thursday 12/14

Your call on what you what to get into today:

Class work or a longer piece

1) Cycle through the following for 20 minutes
Floor Press x  3  increase as you go*
Strict Pull-ups x 6-8
Banded lateral steps x 12 each way
Banded Pull aparts x 15

 2) For Time:

500/400m Row

11 Hang Power Clean and Jerks (155/105)

22 Box Jump overs (24/20)

33 Russian KBS (70/55)

22 Box Jump Overs

11 Hang Power Clean and Jerks

500/400m Row

or 

1) Every 5 minutes for 40-50 minutes depending on your time and class environment 

2 Sandbag OTS (150/100)

7 Deficit HSPU (you pick height, challenge yourself but keeping them unbroken is the goal)

2 Hang Clean (225/155)

3 Bar MU

5 Burpee Box Overs (30/24)

15/12 Cal Bike 

goal is to go sub 3 for all sets. Quick breath during the early transitions then cut loose on the burpees and bike

Wednesday 12/13

1) Snatch 3 x 3 , 3 x 2, 3 x 1.1

For the first 6 sets it is TnG
for the last 3 sets it is 2 singles
build over every set

increase weight as you go

2) Back Squat 5 x 2
1st rep 2 second pause try to have all sets be at or around the weight over the last two weeks

3) 10 min AMRAP
10 High target wall balls (20/14)
30 Dubs
-Every minute beginning at 0:00 3 deadlifts (250/165)

4) Ab-rap

Tuesday 12/12

1) 12 min AMRAP
.5 mile bike
3-7 muscle-ups (pick a number you can uncomfortably go unbroken for the 12 minutes and then do it)

every 2 minutes beginning at 0 12 GHDSU

2) 20-25 minutes
Bench
4 x 3 82.5%
4 x 1-2 negatives at 105% 5 seconds down

Alt KB Bent over row x 16 (8/8)

Weighted plank x :20

3) For Time:
5 Rounds
15 Burpees to plate
12/9 Cal Row
9 TTB

Monday 12/11

1) Clean Pulls 5 x 2 >105%

2) Deadlift 3 x 3
heavy across

3) 2 Rep Bear Complex

4) 25:40 AMRAP (yes an extra :40 of fun) 

1 Legless Rope Climb 

8 Alternating Pistols 

2 Bear Complexes (165/115) 

-1 minute rest between rounds (if you finish a round past the 24:40 mark you can add to your score by performing Power Cleans until time runs out) 

5) 3-4 sets 

Single Leg RDL R x 4-7

GHR x 8

Single Leg RDL L x 4-7

GHR x 8 

rest as needed between sets 

Saturday 12/9

9am

10 rounds for time:

2 Ring Muscle Ups* (2 C2B + 2 Dips)

4 Deadlift (315/205)

8 Burpees

24 Dubs (75 Singles)

* Rx if you break the muscle ups you must perform 20 lunges after each round you break them

10am

4 Rounds: 20-25 minutes to take turns (give each other a push on the bike) 

:45 Max Calories on the bike (everything you got)

:15 seconds rest 

:45 Max Distance farmers carry (go heavy, try and control your breathing)

-Rest as needed between efforts 

Every 3:00** for 15 minutes 

20 Lateral Bar Hops 

7 Deadlifts (155/105) *

1 Hang Power Clean (155/105) *

4 Front Squats (155/105) *

15/12 Cal Row 

*For Rx This is an unbroken complex. With the built in rest (assuming you push:) this should be no problem.  Any breaks require you to take off 1 article of clothing....I jest, I jest.  If you break it will cost you 4 burpees before continuing 

**Rx+ complete 1 round every 2:30 

rest the remainder of the 3:00. Fastest and slowest round 

Friday 12/8

1) 25 minutes to work through the following:

DB Bench Press 3 x 12-18 reps (shoulders back chase the pump)

Then: 4 sets 

Banded lateral Steps  x 16' each way

Banded shoulder circuit (internal/external + high rows + straight arm lat pulls) x 12 each

Banded Side raises x 10 

DB side bends x 10-15 each side

2) For total Time:

7 Rounds of

3 Burpee box overs (24/20)

2 Muscle-ups 

1 DB Snatch per arm (90/60)

rest 3 minutes

5 Rounds of

4 Burpee Box Overs (30/24)

3 Muscle ups 

2 DB Snatch per arm (80/50)

rest 3 minutes

3 rounds of 

5 burpee box overs (36/30)

4 Muscle-ups 

3 DB Snatch per arm (70/40) 

Thursday 12/7

1) 5 working sets
1 Clean + Front Squat + Jerk

2)20 min Fran'ish Ladder 

400/320m Row

1 Thruster (115/75)

5 C2B 

2 Thrusters 

5 C2B

3 Thrusters 

5 C2B

4 Thrusters 

5 C2B

400/320m row

5 Thrusters 

5 C2B

...

Starting with and everytime you complete 4 rounds row 400/320m 

Wednesday 12/6

1) 18 minutes
1- Row :50 hard
2- Every :12 seconds 1 power clean
3- rest

-increase weight as you go

2) 5 sets
2 second pause Back Squat x 2 heavier than last week across
Backwards sled drag length of gym- heavy
L-sit hold :20-:30

3) For time:
3 rounds
4 DB Snatch L
4 DB Snatch R
16 Toes through Rings
4 DB Snatch L
4 DB Snatch R
64 Dubs
-1 min rest between rounds

Tuesday 12/5

1) Bench Press 5 x 30 @ 80%
5 x 1 @ 100% 5 second negative
-between sets 5-8 Strict pull-ups + 8-10 Hammer curls

2) For Time:

50 Calorie Row (each) -doesnt have to be 50 at once for each person but each person must do 50 before moving on

25 Synchronized Push Press (95/65)

50 Partner MB Sit-ups (14/10)- Both do a sit-up, one touches the MB behind their head then passes it to partner 

25 Cal Row (each) 

50 Synchronized Air Squats (hips below parallel together, lock out together)

After 50th Air Squat 

Cash out: alternate 5 sets each 

3 Burpee Box Jumps (24/20)

3) 9 min AMRAP

3 Front Squats (205/135)

9 TTB 

-5 GI Jane penalty for any broken sets 

Monday 12/4

1) Double Snatch pause 2 seconds at knees on first rep x 10

2) 7 mins to work down the ladder.
Starting at the max height you finished last weeks Strict/Kipping HSPU at
7 Strict HSPU
lower the deficit 1" 7 Strict HSPU etc.

3) 5 sets or 20 minutes 

Step Back Elevated lunges with Banded Distraction pulling you outward x 5 - fight for knee over toe line (Hold a KB or DB in the front rack position) 

10 Banded Pull Throughs (https://www.youtube.com/watch?v=MkwSzIaeZYg)- wider stance

:30 Single arm Plate OH hold- belly + butt tight 

4) 12 Min AMRAP

2 Bar Facing Burpees

30 Power Cleans (95/65)

30 Burpees

30 KBS (55/35)

30 Box Jumps (24/20) 

Saturday 12/2

Well looks like we are all getting to adult to be consistent with 11ams (I blame Dom)

Ill save it for another day. Here is 9 and 10am tomorrow

9am 

For Time:

30 Single DB ManMaker Buy-in (35/20) (50/30 Rx+)*

5 Rounds 

10 OHS (95/65) (115/75 Rx+)

12 HSPU

14 Goblet Step-ups 20" (55/35)

400m Run

30 Single DB ManMaker Cash-Out (35/20) (50/30 Rx+)

40 minute Cap

* Single DB Man Maker is:

DB in right Hand- Push-up + R arm row + R arm DB Cluster =1

Then switch to left hand and repeat 

10am:

20 minutes to cycle through 

4 Floor Bench Press* increase load throughout 

8 Ring Rows (add weight if possible)

12 MB V-ups with rotation (take the MB to the outside of your left foot then to the outside of R foot)

  

15 min AMRAP

15 Air Squats

10 Push-ups

1 Cluster (155/105)

Beginning at 0:00 and every 3:00 row 250/200m with the damper on 1