Accessory Work:
A. Every 2 minutes x 6 sets
Hang Squat Clean + Thruster + Front Squat
*Sets 1-2 x 3+2+1 @ Moderate
*Sets 3-4 x 2+2+1 @ Moderate +5-10lbs
*Sets 5-6 x 1+1+1 @ Heavy for the Day
B. Every 90 seconds x 4 sets
Clean Deadlift (BTK) + Clean Pull
*Sets 1-4 x 1+3 @ 85% of 1RM Clean
C. EMOM x 8 minutes
Min 1: Seated KB Front Rack Press x 20 Alt reps (16/12kg)
Min 2: Alt V-Ups x 20 reps
Mobility:
Banded Front Rack Stretch x 1 minute/Side
90/90 Hip Rotations x 1 minute
Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps
Warm Up:
AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Alt Jumping Lunges
5 Ball Slams
20 Mnt Climbers
Technique & Lift:
Squat Prep w/ Partner
“A” Holds bottom of Front Squat with Bar
“B” does 10 Banded Squats
Then..
“A” does Barbell Back Squat with Bar
“B” does Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps
A. In 7 minutes complete 2 sets
2 Front Squats + 2 Back Squats
*Work up to your starting weight on 65% of 1RM Front Squat.
B. Every 3 minutes x 6 sets
Front Squat + Back Squat
*Over the 6 sets Build to a Heavy set for the Day.
*Sets 1-6 x 1 + 2
C. 4 sets of:
DB Walking Lunge x 50ft
DB Renegade Row x 20 Alt reps
– Rest 1 minute b/t sets –
** Reminder Class times today are 1:30pm,2:30pm,3:30pm Only **
Mobility:
Banded Lat Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Kneeling Adductor Stretch x 1 minute/Side
Hip Opener/Closer x 5 reps
Bear to Crab x 6 Alt reps
Warm Up:
AMRAP in 5 minutes
“A” – Row or Bike
“B” 1 round of:
20 Plate Hops
10 Plate GTOH
10 Beat Swings
5 No Push Up Burpees
Technique & Review:
5-7 minutes to Complete 2 sets of:
3-5 Pull Ups
5 KB Swings
3-5 Push Ups
5 Goblet Squats
3-5 TTB
100m Run
– Rest as needed b/t sets –
WOD
AMRAP in 26 minutes
26 Pull Ups
– 200m Run –
26 KB Swings (24/16kg)
– 200m Run –
26 Push Ups
– 200m Run –
26 Goblet Squats
– 200m Run –
26 TTB
– 200m Run –
*L2 & L1
-Scale loads as needed.
-Banded Pull Ups & Knee Push Ups if needed.
** The Gym will be CLOSED both Tuesday & Wednesday for Christmas **
*Reminder the Gym will be CLOSED*
Tuesday Dec 24th & Wednesday Dec 25th
* Limited Classes on
Thursday Dec 26th – 1:30pm,2:30pm,3:30pm Only
Mobility:
Pigeon Stretch x 1 minute/Side
Hamstring Floss x 1 minute/Side
Movement Prep:
Supine Scorpion x 10 Alt reps
Single Leg Glute Bridge x 10 reps/Leg
Banded Deadbugs x 5 reps/Side
V-Step x 25ft
Warm Up:
AMRAP in 5 minutes
“A” – Bike or Row
“B” 1 round of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Low Bear Crawl
Technique & Lift:
A. Deadlift Prep:
“A” Barbell Good Mornings
“B” Banded Lateral Walks x 25ft R/L
Then..
“A” Barbell RDL’s
“B” Banded FWD & BWD Walk x 25ft
A. 5 minutes for 2 sets
Deadlift x 6-8 reps
*Build up to your 60% of 1RM
B. Every 4 minutes x 4 sets
Deadlift x 10 reps
*Over the 4 sets Build to a 10RM for the Day.
C. 2 sets
200m Run
20 Wall Balls (20/14)
10 BBJO (24/20″)
– Rest 2 minutes b/t sets –
*L2
200m Run
15 Wall Balls (20/14)
8 BBJO (24/20″)
– Rest 2 minutes b/t sets –
*L1
200m Run
15 Wall Balls (14/10)
8 BBJO (20/16″)
– Rest 2 minutes b/t sets –
*Reminder the Gym will be CLOSED*
Tuesday Dec 24th & Wednesday Dec 25th
* Limited Classes on
Thursday Dec 26th – 1:30pm,2:30pm,3:30pm Only
Accessory Work:
A. 5 sets of:
4 rounds of:
500m Assault Bike
– Rest 30 seconds b/t rounds –
– Rest 90 seconds b/t sets –
B. 4 sets
Single Arm DB Press x 8-10 reps/Arm
– Rest 30 seconds –
Strict Pull ups x 8-10 reps
– Rest 30 seconds –
Alt V-Ups x 20 reps
– Rest 90 seconds –
WOD
Rest Day
Class Times:
9:30am,10:30am,1:00pm
* Reminder the Gym will be CLOSED*
Tuesday Dec 24th & Wednesday Dec 25th
* Limited Classes on
Thursday Dec 26th – 1:30pm,2:30pm,3:30pm Only
Mobility:
Lying Pec Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side
Movement Prep:
Banded Walk x 25ft R/L
Banded FWD Walk x 25ft
Banded BWD Walk x 25ft
Banded Squats x 20 reps
Warm Up:
AMRAP in 4 minutes
“A” – Row
“B” 1 round of:
10 Lunges
20 Mnt Climbers
10 Alt V-Ups
WOD
For time:
50 Cal Row
200m Farmer Carry (55/35lbs – Hand)
50 Push Ups
200m Farmer Carry
50 Cal Row
*L2
For time:
40 Cal Row
200m Farmer Carry (45/30lbs – Hand)
35 Push Ups
200m Farmer Carry
40 Cal Row
*L1
For time:
30 Cal Row
200m Farmer Carry (30/20lbs – Hand)
25 Push Ups
200m Farmer Carry
30 Cal Row
Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Warm Up:
AMRAP in 5 minutes
400m run
Into
25ft Samson Stretch
10 Squats
25ft Knee Tuck
10 Hollow Rocks
Technique & Review:
– Scaling Options
– 5 reps of each Exercise
– Set Up and Go
WOD
“12 Days of Christmas”
For time:
1. Burpee Box Jump (24/20″)
2. Muscle Ups or Ring Dips
3. TTB or Knee Tucks
4. HSPU or Push Ups
5. Goblet Squats (1.5/1pd)
6. KB Swings (1.5/1pd)
7. Sit Ups
8. Walking Lunges/Leg
9. Wall Balls (20/14)
10. Plate GTOH (45/25)
11. CTB Pull Ups or Pull Ups
12. 1200M Run or Row or 3KM Bike
*WOD is executed like the song 12 days of Christmas.
Example
1 Burpee Box Jump
then..
2 Muscle Ups
1 Burpee Box Jump
then..
3 TTB
2 Muscle Ups
1 Burpee Box Jump
And so on..
Mobility:
Banded Front Rack x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep:
AFrame T-Spine Opener x 5 reps/Side
Cat Camel x 10 reps
Kneeling Adductor Stretch x 10 reps/Side
Samson Stretch x 10 Alt reps
Warm Up:
AMRAP in 4 minutes
10 Plate GTOH
10 Ring Rows
5 Inchworm + Push Up
5 Jump Squats
Technique & Lift:
Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
Push Jerk
– Shoulder Press
– Push Press
– Push Jerk
A. 5 minutes to complete 3 sets of:
High Hang Power Clean + Hang Power Clean + Push Jerk
*Keep this weight light to primer your positioning
before the working sets.
B. Every 2 minutes x 6 sets
Hang Power Clean & Jerk x 1 rep
*Build to a Heavy set for the Day.
C. 3 sets of:
Single Arm OH Carry x 100ft/Arm
Ring Rows x 10-15 reps
Band Pull-Aparts x 40 reps
– Rest 1 Minute Between Sets –