- Monday Jan 30th
- Deadlift 5×5
5 Deadlift x 5 sets @65% of Heavy Single (Week 1)
Complete a set on the 2 min mark - “Taylor Swift”
2 sets
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 min between sets-
- Deadlift 5×5
- Tuesday Jan 31st
- Back Squat 5×5
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
Complete a set on the 2 min mark - “I Knew Your Were Trouble”
For Time:
40/32 Cal Echo Bike
50 Pull Ups
40/32 Cal Echo Bike
- Back Squat 5×5
- Wednesday Feb 1
- Bench Press 5×5
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
Complete a set on the 2 min mark - “Shake it Off”
75 Burpee Box Jump Overs (24″/20″)
Every 2 min, including 0:00, preform 5 front squats
- Bench Press 5×5
- Thursday Feb 2
- Power Snatch 10×5
EMOM for 10:00
5 Power Snatch
Use lightweight that can be cycled smoothly for 5 Touch and Go reps - “Look What You Made Me Do”
4 Sets:
1 min Max Push Press (45/35)
1 min Max Abmat sit ups
1 min Max Walking Lunge Steps
1 min rest
- Power Snatch 10×5
- Friday Feb 3rd
- Open 14.4
AMRAP 14:00
60 Calorie Row
50 Toes 2 bar
40 Wall Balls
30 Power Cleans (135/95)
20 Muscle Ups - Skills and Drills
Handstand Hold
- Open 14.4
- Saturday Feb 4th
- “We are Never Ever Getting Back Together”
Partner Workout
400m Run together (or 1600m bike split)
30 Wall Walks
800m Run together
60 Overhead Squats(95/65)
400m Run together - Core Work
- “We are Never Ever Getting Back Together”
- Sunday Feb 5th
- “Our Song”
10 Rounds
8 Dumbbell Bench (50s/35s)
16/14 Cal Bike
- “Our Song”
- Monday 23rd
- Back Squat 1×1
Heavy single (10-12 min) - “Toyota”
For Time
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
**Women distance 400-320-240-160-80
- Back Squat 1×1
- Tuesday 24th
- Power Clean + Push Jerk 10×5
5 Power Cleans + 5 Push Jerks
Lightweight that can be cycles smoothly for touch and go reps - “Honda”
3 Rounds for Time:
20 Handstand Push Ups
30 Toes 2 Bar
50′ Front Rack Walking Lunge (95/65)
- Power Clean + Push Jerk 10×5
- Wednesday 25th
- Bench Press 1×1
Heavy Single (10-12 minutes) - “General Motors”
80/65 Echo Bike
EMOM (including 0:00) preform 5 Burpee to Plate (10 lb. Hi-Temp)
- Bench Press 1×1
- Thursday 26th
- Deadlift 1×1
Heavy Single (10-12 min) - “Mazda”
Teams of 2
6 sets (each/1:1)
100 ft sandbag carry (150/100) or DB Farmers carry (70s/50s)
6 High Box Jumps (36/30)
- Deadlift 1×1
- Friday 27th
- “Open Workout 12.4/13.3”
12:00 AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups - Skills and Drills Session
Focus: Handstand Hold
- “Open Workout 12.4/13.3”
- Saturday 28th – 8am WOD and 9am Jump Rope Clinic
- “Ford”
Teams of 2
20 Rope Climbs
40/32 Calories Row (Each at the same time – 2 rowers)
60 Clean & Jerks (135/95)
Individual Option:
10, 40/32, 30 - Mini Pump Session
- “Ford”
- Sunday 29th
- “Volkswagen”
21-18-15-12-9-6-3
KB Swings (53/35)
42-36-30-24-18-12-6
Walking Lunge Steps
- “Volkswagen”
- Sunday Jan 15th
- “Ratatouille”
For Time:
150 Kettlebell Swings (53/35)
*** every time you break you complete 10 burpee to 6″ bar/target - BikeErg Interval
- “Ratatouille”
- Monday Jan 16th
- “Ducky”
21-15-9
Power Cleans (115/80)
Bar Facing Burpees - Flat Bench DB Chest Fly
- Single Arm DB Kickback
- “Ducky”
- Tuesday Jan 17th
- “Littlefoot”
15-12-9
Dumbbell Thrusters (50/35)
Dumbbell Box Step Ups
16/14 Calorie Echo Bike - Core Work
- “Littlefoot”
- Wednesday Jan 18th
- TBD
- Hang Power Snatch 10×1
EMOM (10:00)
1 hang power snatch (build in weight as form will allow)
- Thursday Jan 19th
- “Cera”
Teams of 2
120 GHD’s (or Stick Sit ups)
12 Rope Climbs (or 40 strict pull ups)
240 Wall Balls (20/14)
Individual:
50 GHDs (or stick sit ups)
5 rope climbs
100 Wallballs
- “Cera”
- Friday Jan 20th – 3rd drawing for Open Athletes
- “11.2”
15:00 AMRAP
9 Deadlifts
12 Hand Release Push Ups
15 Box Jumps (24/20)
- “11.2”
- Saturday Jan 21st – HEALTHY POT LUCK DAY (bring a dish to share and send us the recipe)
- “Spike”
Teams of 2:
3 Rounds
2000m/1750m row
30 synchro dumbbell front squats (50/35)
(or 60 DB front squats)
Individual:
3 rounds:
1000m/850m row
30 DB front squats
- “Spike”
- Sunday Jan 22nd
- “Petrie”
Every 2:00 x 8 sets
12 Burpee Pull-Ups
- “Petrie”
- Sun Jan 8th
- 6 Sets (1 set every 3:00)
3/2 Rope Climbs (or 12 Burpee Pull ups)
6 Sandbag to Shoulder (150/100) or 185/125 Power Clean
- 6 Sets (1 set every 3:00)
- Mon Jan 9th
- “Croissant”
20 min AMRAP
16/14 Cal Echo Bike
15 Shoulder Press (75/55)
9 Strict Pull Ups - Inverted Skull Crusher
4 sets: 10 reps
*rest 1:00-1:30 between - GHD Hip Raise
4 sets: 20 reps; unload or holding a plate or DB
- “Croissant”
- Tues Jan 10th
- “Cream Cheese Danish”
For Time
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wallballs (20/14) - Hang Power Clean 10×1
EMOM (10:00)
1 Hang Power Clean (building in weight as form allows)
- “Cream Cheese Danish”
- Wed Jan 11th
- “Cannoli”
50/40 Calorie Row
40 GHD’s or Stick Sit Ups
30 Burpee Box Get Overs (30/24)
40 GHD’s or Stick Sit Ups
50/40 Calorie Row - DB Good Mornings
4 sets: 10 reps
*rest 1:30-2:00 between - Ring Curls
4 sets: 10 reps
*rest 1:30-2:00 between
- “Cannoli”
- Thurs Jan 12th
- “Baguette”
Teams of 2
5 sets (each 1:1)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95) - Lateral Bank Walk
4 sets: 30 years
*rest 2:00-2:30 between sets - Single Leg DB Hip Thrust
4 sets: 10 reps (each side)
*rest 2:00-2:30 between sets
- “Baguette”
- Fri Jan 13th
- “19.3”
For Time
200′ Dumbbell Overhead Walking Lunge (50/35)
50 Alt. Single Dumbbell Step Up (50/35)(24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
- “19.3”
- Sat Jan 14th
- “Eclairs”
Teams of 2:
60 Bench Press (135/85)
800m Run together
40 Bench Press (155/100)
800m Run together
20 Bench Press (185/115)
800m Run together - Core Work
4 rds
15 Overhead Plate Sit ups
7 alligator Rolls
30 sec Face Up Chinese Plank
30 Flutter kicks (each side)
30 yd Offset Overhead farmers carry
30 yd Offset Overhead farmers carry
- “Eclairs”
- Sunday, Jan 1st
- BikeErg: Lactate Threshold
10 min at RPE3, rest 1 min
2000m at RPE6, rest 1 min
5 sets
500m at RPE6
2min at RPE3
No rest between sets - “New Years Resolution”
2 sets
5 Rounds
1 Rope Climb
50′ Single Dumbbell Walking Lunge (50/35)
***REST 5 min between sets***
- BikeErg: Lactate Threshold
- Monday, Jan 2nd
- “Elsa and Anna”
10 Rounds
16/13 Cal Row
8 Burpees over rower - Accessory Work
Goblet Squats
Russian Kettlebell Swing
- “Elsa and Anna”
- Tuesday, Jan 3rd
- 3 Overhead Squat 5×3
3 Overhead squat x 5 sets @ 60-70% of 1rm
rest 60-90 seconds between sets - “Fran”
21-15-9
Thrusters (95-65)
Pull Ups
- 3 Overhead Squat 5×3
- Wednesday, Jan 4th
- Push Jerk 5×3
3 Push Jerks x 5 Sets @60-70% of 1rm
rest 60-90 seconds between sets - “Kristoff and Sven”
16:00 AMRAP
16 Alt. Dumbbell Snatch (50/35)
16 GHDs (or stick sit ups)
16 Box Jump Overs (20)
- Push Jerk 5×3
- Thursday, Jan 5th
- “Noah’s Ark”
Teams of 2 (1:1)
42-34-26-18-8 Echo Bike
(36-28-20-14-6 women) - Accessory
Double DB Prone Row
Lying DB Hamstring Curl
- “Noah’s Ark”
- Friday, Jan 6th
- Snatch 1×1
10 min to establish a 1rm
rest 60-90 sec. between sets - Clean and Jerk 1×1
10 min to build to 1rm
rest 60-90 sec between sets - “Walking on Water”
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
- Snatch 1×1
- Saturday, Jan 7th
- “Oaken”
Teams of 2
2000/1750m Row
200 wall balls (20/14)
2000/1750m Row
100 Dumbbell Box Step ups (24/20)(50s/35s)
2000/1750m Row
Individual
1000/850m Row
100wall balls (20/14)
1000/850m Row
50 Dumbbell Box Step ups (24/20)(50s/35s)
1000/850m Row
- “Oaken”
- Sunday Dec 25 – Gym Closed – Merry Christmas
- Monday Dec 26th
- Snatch Push Press + Overhead Squat 1×2
1 Snatch Push Press + 1 Overhead Squat
Work up to heavy in 10-12 min - “Times Square Ball Drop”
5-10-15-20-15-10-5
Pull Ups
GHS’s or Stick Sit Ups
**2 Wall Walks after each round
- Snatch Push Press + Overhead Squat 1×2
- Tuesday Dec 27th
- 3 Position Power Clean (Ground, Below the knee, Hang) 1×3
1 Power Clean + 1 below the knee power clean + 1 Hang Power Clean
Complex is completely unbroken
Work up to heavy set in 10-12 min - “Black Eyed Peas and Collard Greens”
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)
- 3 Position Power Clean (Ground, Below the knee, Hang) 1×3
- Wednesday Dec 28th
- “Midnight Kiss”
3:00 Max Calorie Bike
3:00 Rest
3:00 Max 25ft Shuttle Run
3:00 Rest
3:00 Max Calorie Bike - Accessory Work
EMOM 10 min – 3-5 strict Pull ups
- “Midnight Kiss”
- Thursday Dec 29th
- Snatch 5×1
Preform 5 singles within 60-75% of 1RM Snatch
Rest 60-90 sec between sets - Clean and Jerk 5×1
Preform 5 singles within 60-75% of 1RM clean and jerk
Rest 60-90 sec between sets - “12 White Grapes”
AMRAP 10 Min
1-2-3-4-5-6…
Power Clean (135/95)
Bar Facing Burpees
- Snatch 5×1
- Friday Dec 30th
- “The Final Countdown”
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders - Hamstring Ring Curls
4 sets: 10 Reps - Seated Dbl Dumbbell Shoulder Press
4 sets: 10 reps
- “The Final Countdown”
- Saturday Dec 31st
- “2022 into 2023”
Teams of 2
10 sets (each/1:1)
23/18 Calorie Ski or Row
23/18 Calorie Bike - Mini Pump Session
3 Rounds
10 Banded Pushups
10 Single Arm KB Situps (left)
10 Single Arm KB Situps (right)
100ft KB Overhead Walk (50L/50R)
- “2022 into 2023”
CLOSED CHRISTMAS DAY
- Sunday 18th
- BikeErg Lactate Threshold
4000m, 4 min at easy, 3000m, 3 min at easy, 2000m, 2 min at easy, 1000m, 1 min at easy
alternate interval speed between 400m fast and 400m easy. Finish each interval with a 200m Sprint. - “Dall Sheep”
2 sets
5 rounds
5 deadlifts
- BikeErg Lactate Threshold
- Monday 19th
- “It’s Beginning to Look a Lot Like Christmas”
Every 3:00 (8 sets)
12/10 Calorie Echo Bike
10 Dumbbell Thrusters (50s/35s) - Accessory Work
- “It’s Beginning to Look a Lot Like Christmas”
- Tuesday 20th
- 3 Position Power Snatch (Ground, Below the knee, Above the Knee) 5×3
1 Power Snatch + 1 Below the Knee Power Snatch + 1 Above the Knee Power Snatch x 5 sets - “Rockin’ Around the Christmas Tree”
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit ups
- 3 Position Power Snatch (Ground, Below the knee, Above the Knee) 5×3
- Wednesday 21st
- Front Squat + Push Press + 1 Push Jerk
work up to heavy in 10-12 minutes (look back at your Dec 6th) - “Cindy Lou Who”
“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
- Front Squat + Push Press + 1 Push Jerk
- Thursday 22nd
- Snatch Balance 1×1
Heavy Snatch Balance – work upto heavy *for the day* - “Silver Bells”
Teams of 2
10 Rounds (each/ 1:1)
200/175m row
- Snatch Balance 1×1
- Friday 23rd
- EDIT: CLOSED FOR IMPENDING WEATHER. Stay safe!
- Suggest doing Saturdays at home WOD and then Saturday 8/9am will have 12 Days of Christmas as an option!
- “12 Days of Christmas”
1 Squat Snatch (135/95)
2 Bar Facing Burpees
3 Pull Ups
4 Toes 2 Bar
5 Hang Power Clean (135/95)
6 Pushups
7 Wallballs (20/14)
8 Kettlebell Swings (53/35)
9 Sit Ups
10 Air Squats
11 Box Jumps (30/24)
12 Overhead Squats (135/95)
- “12 Days of Christmas”
- Saturday 24th
- “Oh Holy Night”
5 Sets
1 min max Burpee to target (6″ above finger tips)
1 min max Double Unders
1 min max Stick Sit Ups
1 min Rest
(AT HOME)
5 Sets
1 min max Burpees
1 min max Line Hops
1 min max Sit Ups
1 min Rest
- “Oh Holy Night”
- Sunday 11th
- BikeErg: Lactate Threshold
2 Rounds – 3x (3 min at RPE7.5, 2 min at RPE7) - “Cathey Crime Scene”
3 Rounds
30 Dumbbell Bench Press (50/35s)
90 Double Unders
- BikeErg: Lactate Threshold
- Monday 12th
- 2 Snatch Push Press + 1 Overhead Squat 1×3
Work up to heavy in 10-12 min - “Polar Bear”
3 Rounds
10 Front Squats (95/65)
10 Toes to Bar
10 Burpees over Bar
-rest until 7:00-
For Time:
30 Burpee over Bar
30 Toes to Bar
30 Front Squats (95/65)
- 2 Snatch Push Press + 1 Overhead Squat 1×3
- Tuesday 13th
- Clean Deadlift + Hang Power Clean + Push Jerk 5×9
5 Deadlifts + 3 Hang Power Clean + 1 Push Jerk
Work up to heavy, unbroken set - “Artic Fox”
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (2×35/20)(20″ for all)
Max Strict Handstand Push Ups in remaining time
-rest 1 min between sets-
- Clean Deadlift + Hang Power Clean + Push Jerk 5×9
- Wednesday 14th
- “Narwhal”
AMRAP 12 minutes
4 Bar Muscle Ups (or 8 Burpee Pull Ups)
10×25′ Shuttle Runs
- “Narwhal”
- Thursday 15th
- Clean and Jerk 10×1
Preform 10 singles within 70-80% of 1RM Clean and jerk
Rest 60-90 Seconds between sets - “Snowshoe Horse”
Teams of 2
50-40-30-20-10
Box Jump Overs
30/24 Calorie Row
Individual Option:
25-20-15-10-5
- Clean and Jerk 10×1
- Friday 16th
- “Arctic Puffin”
5 Rounds
15 Shoulder to overhead (95/65)
12 Cheast to Bar Paull ups
9 Sumo Deadlift High Pulls (95/65)
- “Arctic Puffin”
- Saturday 17th
- “Harp Seal”
Death by Bike ERg and GHD
Every 2 Min:
12 GHD Sit ups (or 12 stick sit ups)
Bike Erg Calories (start with 10/8 and add 2 until you cannot complete in 2 minutes)
- “Harp Seal”
- Sun, Dec 4th
- Metcon
Every Min (10 minutes)
9/7 Cal Bike
-Rest 3:00-
Every Min (10 minutes)
10 Burpee Box Jump Overs (20)
- Metcon
- Mon. Dec 5th
- “Scott VanderSHOOT and Ben Freaking Davidson”
6 sets (1 set every 2:30)
12 x 25′ Shuttle Run
15 GHD sit ups or 15 medball ab mat sit ups
-Rest 5 Min-
6 sets (1 set every 2:30)
60 double unders
20 push ups
- “Scott VanderSHOOT and Ben Freaking Davidson”
- Tues. Dec 6th
- Front Squat + Push Press + Push Jerk 1×4
2 Front Squats + 1 Push Press + 1 Push Jerk
Work up to heavy in 10-12 min - “Hunsucker & Malone”
4 Rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Shoulder to Overhead (95/65)
- Front Squat + Push Press + Push Jerk 1×4
- Wed. Dec 7th
- Snatch Deadlift + Power Snatch 5×5
3 Snatch Deadlift + 2 Power Snatch x 5 sets
Work up to a comfortable heavy - “Jake LockHURT”
1000/850m row
75 Wallballs (20/14)
25 Burpee Pull-ups
- Snatch Deadlift + Power Snatch 5×5
- Thurs. Dec 8th
- “Ro Bro”
6 sets (every 3:00)
10 Toes 2 Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
- “Ro Bro”
- Fri. Dec 9th
- Thruster 1×1
Work up to a heavy single - “Body by Brian”
Thrusters (75/55) 21-18-15-12-9
Cal Echo Bike 18-15-12-9-7
(14-12-10-8-6 women)
- Thruster 1×1
- Sat Dec 10th – Special Workout
- There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
Bring a friend, spouse, neighbor, or family.
Join the fun and come celebrate…
- There will be Dumbbell Snatches, KBS, Air Squats, and Box Jump Overs
- Sun 27th
- BikeErg: Lactate Threshold
2 rds, 3x(2 min at RPE7, 3 min at RPE7.5 - Metcon
Teams of 2, 3 rds
15 Synchro Box Jump Overs (24/20)
30 Power Snatch (135/95)
- BikeErg: Lactate Threshold
- Mon 28th
- 3 Snatch Push Press + 1 Overhead Squat
- “Huli Huli Chicken”
4 sets (new set every 5 min)
16/13 Cal Echo Bike
20 Wallballs (20/14)
50′ Overhead Plate Walking Lunges (45/25)
- Tues 29th
- Power Clean + Hang Power Clean + Push Jerk x 2 x 4 set – Work up to heavy, unbroken
- “Hawiian Shaved Ice”
7 min AMRAP
3 Power Cleans (185/125)
5 Box Jumps (30/24)
- Wed 30th
- “Acai Bowls”
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
50′ shuttle runs (25’=1 rep) - Accessory Work
Every Min for 10 Min
3-5 Strict Pull Ups
(Optional: 1 sec pause at top, 2-3 sec negative)
- “Acai Bowls”
- Thurs 1st
- Snatch 10×1: Preform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets ( 1 each minute)
- “Malasadas (Open 12.1)
7:00 AMRAP
Max Burpees to Bar (6″ target)
- Fri 2nd
- “Haupai Pie”
2 Sets:
50 Ab Mat Sit Ups
50 Toes to Bar
-rest 5 min between sets- - Accessory
3 Sets:
50′ Sled Push (heavy) or 50′ Farmers Carry (heavy)
10 Bulgarian Split Squats (each side)
- “Haupai Pie”
- Sat 3rd
- “Poke Bowls”
Teams of 2
50-40-30-20-10
Calorie Ski (or Row)
Strict Handstand Push Ups
Bench Press (135/95)
Individual:
25-20-15-10-5
- “Poke Bowls”
7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups
Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
-Rest 5 min-
1 set: (each/1:1)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (135/95)
10/8 Calorie Echo Bike
5 Sets
30/24 Calorie Row
20 V-ups
10 Burpee over rower
Rest 3:00 between sets
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-
Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)
Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)