Thursday 1/3

1) Work to a heavy 3 rep Thruster out of the rack

2) "Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-ups

3) Cycle through the following for the remainder of class:
Underhand Bent over row x 8-12 (minimal bounce)
Plate OH Walk x 80ft R + 80ft L
Weighted Scap Retractions x 10
Banded Triceps Extension x 12-15 per side

Wednesday 1/2

1) Take 20-25 minutes for lifting
3 Power Clean + 3 Jerks x 4-5
2 Power Clean + 2 Jerks x 4-5
Power Clean + Jerk x 4-5

2) 5 Rounds:
20 GHDSU
5 Sandbag over shoulder
10 HSPU

3) 9 min AMRAP
6 Front Squats (115/75)
6 Bar Facing burpees
6 Power Cleans (115/75)

Tuesday 1/1

1) 5 Rounds (1 minute at each station)
Cal Bike
Double Unders
GI Janes
200m Run* (supposed to be 59 degrees today)
Cal Row

1 minute rest between rounds

Monday 12/31

1) 2 Hang snatch x 5

2) 2 Snatch x 5

3) Back Squat 4 x 2 - heavy as possible across

4) For Time:
31 sumo deadlift (H) igh pulls (75/55)
31 (A) bmat sit-ups
31 (P) ower cleans (75/55)
31 box jum (P) s (24/20)
31 bod (Y) weight pull-ups (aka regular pull-ups)
31 s (N) atch (40/30) (per arm)
31/24 calori (E) row or bike
31 (W) all balls (20/14)
31 l (Y) ing press (50s/35s) (aka bench press)
31/20 calori (E) bike or row
31 toes to b (A) r
31 bu (R) pees
31 thru (S) ters (75/55)

Saturday 12/29

1) 3 TnG Power Snatch x 5-6
-Start heavy and small jumps to a max
(example your goal is 205 for a max, first set start at 185, 190,195,200,205, 210 maybe)

2) 5 rounds 1 min on 90 seconds off
4 Snatch DL @ 110%
-with remaining time Max Strict(then kipping) HSPU 4/2" deficit

3) 5 Rounds for reps:
:30 Max Reps DB Hang Clean (50s/35s)
:30 rest
:30 Max Bar Muscle-ups
:30 rest

4) For Time:
21-15-9
Cal Bike
Bench Press (135/95)

30-20-10
DB Hang Clean and Jerk (50/35) (split reps for each arm)
3-2-1
Rope Climb

21-15-9
Deadlift (225/155)
15-12-9
GI Jane (6" above reach bar)

Finish 1 couplet and move onto the next

Friday 12/28

1) 2 Hang Clean + Push Jerk + Split Jerk x 5

2) 4-5 sets
Back Loaded Lunges x 10
Strict Pull-ups x 10
Sandbag Carry x 80feet (150/100)

3) 5 Rounds for reps
2 minute round
20/15 Cal Row
3 Power Clean + 3 Front Squat + 3 SOH (165/115)
-Max Box jumps remaining time (24/20)

rest 2 minutes between rounds

Thursday 12/27

1) Cycle through the following for 15 minutes:
Deadlifts x 5 (building)
Barbell Hip Thrusts x 10
Strict HSPU x 10 (kip when you cant go strict anymore)

2) 16 min Up Ladder
2 KBS (70/55)
2 Sprinter sit-ups or GHD
2 Ring Dips or Push-ups
4,4,4 etc.

Wednesday 12/26

1) Pause Snatch singles in clusters of 3
2 Second pause below the knee, next rep within 10 seconds, final rep within 10
x 5

2) 5 Rounds
OHS x 5
Ring Rollouts x 10-15
Heavy Bent over row x 6-8

3) For Time:
500/400m Row
100 Dubs
40 TTB
75 Dubs
30 OHS (95/65)
50 Dubs

4) 3 sets:
10 Reps of 1 Hammer Curl + 1 Strict Press + 1 Push Press
10 GHR
20 Weighted Hollow Rocks

Monday 12/24

1) In teams of 3:
30 min AMRAP
10/7 Cal Bike
10 Burpees



To get to the AMRAP teams must complete:
300 Wallballs (20/14)
200 DB Snatch (50/35)
75 Muscle-ups

For the AMRAP 1 person does a full round AFAP while the other 2 rest.  Trust me you'll want it.
For the Chipper each person can work on each movements at once and rotate as you wish. Only 1 person working on a movement at a time

Saturday 12/22

1) 12 Days of Christmas 2018 version
1 Manmaker (40/30)
2 Snatch (135/95)
3 Muscle-ups
4 DB Power Clean and Jerks (50s/35s)
5 Wallballs to 12/10' (20/14)
6 KB Snatch (55/35) (3/3)
7 Burpees to Target (use TTB bar)
8 TTB
9 SOH (135/95)
10 Hang Cleans (135/95)
11 Devils Press (50s/35s)
12 Thrusters (135/95)

Friday 12/21

1) Back Squat 5 x 5 - heavy

2) Deadlift 4 x 5+5 (5 unbroken drop, 10 seconds or less hit another 5)

4-5 rounds
3a) Strict Dips x 8-12
3b) Strict C2R pull-ups x 6-10

4) 5 Rounds
15 GHDSU
15 Banded GM
Double KB or DB Overhead hold x :20-:30
Farmers Carry up and back

Thursday 12/20

1) 5 rounds:
Strict press 4-6
:20 top of ring row hold feet on box
10 banded knee barbell hip thrusts

2) 16 min AMRAP
60/45 Cal bike buy in
With remaining time
20 KBS (70/55)
10 HSPU
2 Rope Climbs

Wednesday 12/19

1) Front Squat 4 x 3, 4 x 2
- Heavy across

2) 4 sets
 Back loaded lunges x 10 (5/5)
Bent over row x 10 per arm (heavy)
2 Strict Press + 4 Push Press heavy

3) For time:
50-40-30-20-10
Squats
Dubs
Sit-ups

Tuesday 12/18

1) Hang Power + Hang Snatch EMOM x 12
start out and climb for 4 minutes then back down to a heavier starting weight and climb for another 4 minutes. repeat 1 more time

2) Snatch DL 6 x 2 @ 107.5%

3) 0-5 minutes
12/9 Cal Row
3 Rounds of DT (12 DL, 9 HPC, 6 SOH 135/95)
With remaining time AMRAP
9 TTB
9 Burpee Box Jump Overs

rest 2 minutes

7-12 minute 5 min AMRAP
15/12 Cal Row
2 Rounds of DT (165/115)
With remaining time AMRAP
9 TTB
9 Burpee Box Jump Overs (24/20)

rest 2 minutes

14-19 AMRAP
18/15 Cal Row
1 Round of DT (195/130
)
With remaining time AMRAP
9 TTB
9 Burpee Box Jump Overs

You should have at least a minute for the TTB and BBJO.

Monday 12/17

1) Clean Complex x 5
1 Clean Pull + 1 Low Hang Clean
-drop reset
1 Clean and Jerk

2) 5 Rounds NFT:
6-8 Heavy Bench
6-8 Heavy weighted pull-ups strict
:30 weighted plank

3) Three rounds for reps with a partner
5 minute round for max bike cals
50 Push-ups
50 Alt DB Snatch
-Max Cal Bike in remaining time

4) 4 Rounds
15-20 Banded GM
160 foot farmers carry

Saturday 12/15

1) With a partner for time:
60 Muscle-ups
80 DB Snatch (70/50)
100/80 Cal Bike

2) For Time:
20 SOH (185/125)
40 Burpees

3) For Time:
35 Wallballs (20/14)
20 Pull-ups

Friday 12/14

1) Max Clean and Jerk

2) Deadlift to a heavy 5

3) For Time:
10-1
Deadlift (275/185)
-5 Burpees-
10-1
Squat clean and jerk (135/95)

4) Oldie but goodie
5 min Max Hollow rocks
-every break hold a :20 plank

Thursday 12/13

1) Bench Press 4 x 5, 4 x 3

2) For Time:
50 Box Jumps (50/24)
30 Power Snatch (115/75)
1000m Row

Wednesday 12/12

1) For Time:
30/24 Cal Row
30 Thrusters (95/65)
3 Rope Climbs
30 KBS (55/35)
20/15 Cal Row
20 Thrusters (115/75)
2 RC
20 Swings
10/8 Cal Row
10 Thrusters (135/95)
1 RC
10 Swings

2) 12 min EMOM
1) 18/12 Cal Bike Sprint
2) 3 Rope Climbs

Tuesday 12/11

1)4 minute rounds of
Hang Clean x 4
Hang Clean x 3
Hang Clean x 2

3 rounds increasing the starting weight

2) 3 Rounds
6 Muscle ups
12 Snatches (135/95)
18 TTB

3) 4 Rounds
40/32 Bike (consistent RPMs)
160 Foot Farmers carry (heavy)
160 foot sandbag carry (150/100)
:30 GHD hollow hold

Monday 12/10

1) Snatch Complex x 5
Snatch Pull + Low Hang Snatch
-Drop reset and 1 Snatch

2) 2 Rounds:
12-15 Dips
8-10 Strict Pull-ups
2 Rounds:
8-12 DB Bench
8-10 Bent over row

3) 20 min AMRAP
10 Wallballs (20/14)
10 Box Jumps (24/20)
10 Deadlifts (205/145)
10 Burpees over the bar

Saturday 12/8

1) 10 Minutes to climb as high as possible

2 TnG squat snatch (pick a starting weight and add 5lbs every set)

2) at 10 minute mark 5 minutes to climb as high as possible 

1 Snatch adding 5lbs from where you just left off 

3) at the 15 minute mark 

5 min AMRAP at 85% of #2

4) For Time:

60 Wallballs (20/14) (2 sets)

30 C2B (2 sets)

150 Dubs (3 sets)

30 Pull-ups (2 sets)

60 Wallballs (14/10)- (1 set) 

- Anything over the listed amount of sets requires 10 burpees after the last wallball before you can finish.  So if you do 3 sets of wallballs to open and 4 sets of pull-ups you would owe 30 burpees 

that said I am more concerned with how fast you go on this, not if you can do it unbroken just keep it in the back of your mind to try and push your limit a bit on the opening set of each piece 

5) For Time

25/20 Cal Row

25 Goblet Squats (70/55)

25 Toes Through rings 

25 DB Clean and jerks (50s/35s)

25 Cal Row

rest 2 min

20/15 Cal Row

20 Goblet Squats 

20 TTR

20 DB CJ

20 Cal Row

rest 1 min

15/10 Cal Row

15 Goblet Squats

15 TTR

15 DB CJ

15 Cal Row

Friday 12/7

1) Every minute for as long as possible
1 Power Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Clean

Every 5 minutes weight jumps 20/10 lbs.

You should hit slightly above 80% at the 25 minute mark.  That is the goal and pick a starting weight that will get you there

2) For Time:
10 Rounds
10/8 Cal Bike
6 Burpees

-buckle up and go

3) 5 Rounds:
10 Weighted Step-ups (5/5)
10 Weighted GHR
10- 15 Barbell Rollouts

Thursday 12/6

Mid week rest day.

If you need to move do 20 mins easy paced bike and then stretch/foam roll for 15-20 minutes

Wednesday 12/5

Tomorrow would be a good day for a rest day

1) Warm-up with 3 rounds
.5 mile bike
10 KB Deadlifts + 80 ft farmers carry + 10 KB DL + 80ft farmers
10 BAnded Step-ups

2) 1 RM Deadlift
-Bicep curls 4 x 12

3) For Time:
50/40 Cal row
then
42-30-18
Sit-ups
21-15-9
SDHP (95/65)
15-9-6
GI Janes

4) 1 RM Bench Press
As soon as your finished
4 Rounds
5 Sandbag Over the shoulder (150/100)
10 Bench Press (164/115)
20/14 Cal Bike

Tuesday 12/4

1) Power Snatch TnG Triples x 5
- NO Hook grip

2) 5 Rounds
2 attempts at max HS walk each round (once you get past 12 feet thats your live attempt)
10 Strict Chin-ups
Weighted side plank :20

3) From CrossFit.com 11/27/18

18-15-12-9-6-3
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars

Monday 12/3

1) 1 Clean with a 4 second pause below the knee + 1 Clean x 6
- drop and reset after the pause rep

2) Clean DL 5 x 3 @110%

3) 1 Rep Max FS 
-unbalanced walk x 3 trips

4)
For Time:
150m run
30 KBS (55/35)
150m run
35 Squats 
150m Run
40 Push-ups
150m run
40 Burpees 
150m run
35 Air Squats 
150m Run
30 KBS (55/35)
150m Run