Vette City CrossFit

• Mon 5th
  • Front Squat 1×1
    Front Squat
    – Heavy Single (10-12 minutes)
  • Weighted Chin up 1×1
    Strict Chin Up:
    – Max Weight
  • “Sesame Street”
    30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)
    -into-
    42-30-18
    Wall Balls (20/14)
    GHD’s (OR V Ups)
    -into-
    30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)
    
• Tues 6th
  • “Big Bird”
    10x100m Sprint (Or 8x25ft Shuttle Run)
    -Every 3:00-
  • Skill and Drill: Rope Climbs
    
• Wed 7th
  • Bench Press 1×1
  • Max Height Box Jump
  • “Cookie Monster”
    15:00 Amrap
    300/250m Row
    15 Hang Power Snatch (75/55)
    15 Push Ups

• Thurs 8th
  • Deadlift 1×1
  • Max Handstand Push Ups – Strict
  • “Count Von Count”
    3 Rounds
    24 Single Dumbbell Step Up (50/35)(20)
    12 Burpees
    6 Wall Walks
    
• Fri 9th
  • “Bert and Ernie”
    2 sets:
    20 Pull-Ups
    15 Thrusters (95/65)
    100 Double Unders
    15 Thrusters (95/65)
    20 Pull-Ups
    -Rest 5 minutes between sets-
  • Mini Pump
    15 Stick Sit Ups
    30 Flutter Kicks (each side)
    7 Alligator Rolls (each way)
    30 yd Isolateral DB Farmers Carry (left)
    30 yd Isolateral DB Farmers Carry (right)
    
• Sat 10th
  • “Oscar the Grouch”
    Teams of 2
    5 sets: (each/1:1)
    15/12 Calorie Row
    4 Power Clean (185/125)
    12/10 Calorie Row
    3 Power Clean (185/125)
    9/8 Calorie Row
    2 Power Clean (185/125)
    
• Sun 11th
  • “Elmo”
    3 Rounds
    30 Dumbbell Bench Press (50s/35s)
    30 Toes to Ring (or Toes to Bar)

• Monday May 29th – MEMORIAL DAY MURPH
  • “Murph”
    1-mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1-mile Run
    Weighted Vest- 20/14
    
    This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.
    
• Tues May 30th
  • “Grit”
    15:00 AMRAP
    2-4-6-8-10…
    Row (calories)
    Ski (calories)
    Bike (calories)
    
• Wed May 31st
  • “Courage”
    For time:
    30-20-10
    Back Rack Step back Lunges (95/65)
    Toes to bar
    
• Thurs Apr 1st
  • “Dedication”
    12:00 AMRAP
    15 Dumbbell Push Press (35s/25s)
    15 Kettlebell Swings (53/35)
    10x25ft Shuttle Run
    
• Fri Apr 2nd
  “Sacrifice”
  Teams of 2
  3 Rounds
  50 Burpee Box Jump Over (20)
  Reps of Back Squats Totaling 5000/4000lbs**
  *You can take the bar from the rack
  **Split reps as desired
  **Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
  
• Sat Apr 3rd
  “Heroism”
  Teams of 2
  3 Rounds:
  100 Double Unders (each/same time)
  50 GHDs, shared (Partner holds plank)
  40-30-20 Deadlifts (275/185)
  
• Sun Apr 4th
  “Honor”
  Every 1:00 (16:00)
  Minute 1: 0:30 Handstand Hold
  Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35)
  Minute 3: 5 Box Jumps (30/24)

One week until Murph.

Join up, everyone, on Monday May 29th at 8am, 9am, or 6pm to workout and honor Michael Murphy on Memorial Day. Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal and the Purple Heart.

• Mon 22nd
  • “Hawaii”
    5 sets:
    200m Run
    15 Pull-ups
    30 Push-ups
    45 Squats
    200m Run
    -rest 3 minutes between sets-
    *Optional: perform with weight vest (20/14)
    
• Tues 23rd
  • Snatch 1×1 (Squat is included)
    Snatch – Heavy Single (10-12 minutes)
  • “Oahu”
    30/24 Calorie Row
    30 Burpees
    30/24 Calorie Row
    24 Burpee Box Jump Overs (24/20)
    30/24 Calorie Row
    18 Burpee Box Get Overs (30/24)
    
• Wed 24th
  • Clean 1×1
    Squat Clean – Heavy Single (10-12 minutes)
  • “Maui”
    10 min AMRAP
    1-2-3-4-5. . .
    Clean and Jerks (155/105)
    1 Rope Climb (or 6 Inverted Ring Rows)
    
• Thurs 25th
  • Snatch Balance 1×1
    Heavy Single Snatch Balance – Heavy Single (10-12 minutes)
  • “Honolulu”
    4 Rounds
    20/16 Calorie Assault Bike
    25 Box Step Ups (24/20)
    
• Fri 26th
  • Split Jerk 1×1
    Heavy Single Split Jerk – Heavy Single (10-12 minutes)
  • “Kauai”
    100 Wall Balls for Time as follows:
    2:00 AMRAP
    50 Double Unders
    12 Toes to Bar
    Max Wall Balls (20/14)
    *Go until you get 100 Wall Balls
    -rest 1:00 between sets-
    
• Sat 27th – HERO WOD
  
• Sun 28th
  • “Molokai”
    Every 1:00 (12:00)
    Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
    Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)

• Mon 15th
  • “Back to the Future”
    4 rounds:
    200m Run
    10 Pull-ups
    20 Push-ups
    30 Air Squats
    -Rest 4:00-
    8 rounds:
    100m Run
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    
• Tues 16th
  • Snatch 10×1
    10 Sets of 1 Squat Snatch @75% of 1RM Snatch
  • “Marty McFly & Doc”
    12:00 Amrap
    8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
    8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
    8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
    8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
    50 Double Unders (Or 25 Crossovers)
    
• Wed 17th
  • Clean 10×1
    10 sets of 1 Squat Clean @75% of 1RM Clean
  • “Roads? Where we’re going, we don’t need roads.”
    18:00 Amrap
    500/450m Row
    25 GHD’s (or stick sit-ups)
    250/225m Row
    25 V-Ups
    
• Thurs 18th
  • Split Jerk 5×2
    5 sets of 2 Split Jerks (light/moderate)
  • “George McFly”
    Every Minute (15:00)
    (40 sec work/20 sec rest)
    Min 1: Kettlebell Swings (53/35)
    Min 2: Calorie Assault Bike
    Min 3: Burpees
    
• Fri 19th
  • Snatch Balance 5×2
    5 sets of 2 Snatch Balance (light/moderate)
  • “Great Scott!”
    For Time:
    10 Front Squats (115/75)
    1-2-3-4-5-6-7
    Wall Walks
    
• Sat 20th – HERO WOD SATURDAY
  
• Sun 21st
  • “1955”
    12-10-8-10-12
    Dumbbell Cleans (50s/35s)
    *20/16 Calorie Row after each set of Cleans

• Mon 8th
  • “The Amazon Rainforest”
    800m Run
    30 Pull-Ups
    60 Push-Ups
    90 Air Squats
    400m Run
    20 Pull-Ups
    40 Push-Ups
    60 Air Squats
    200m Run
    10 Pull-Ups
    20 Push-Ups
    30 Air Squats
    
• Tues 9th
  • Snatch 3×1
    3 sets of 1 Power Snatch @85-90% of 1RM Snatch
  • Overhead Squat 3×3
    3 sets of 3 Overhead Squats @90% of 1RM Snatch
  • “Jaguar”
    For time:
    60 Wall Balls (20/14)
    30 Power Cleans (135/95)
    60 Wall Balls (20/14)
    
• Wed 10th
  • “Sloth”
    7:00 Amrap
    60/48 Calorie Row
    Max Dumbbell Snatch (70/50)
    -@10:00-
    7:00 Amrap
    60/48 Calorie Row
    Max Strict Handstand Push Ups
    -@20:00-
    7:00 Amrap
    60/48 Calorie Row
    Max Burpee Box Get Overs (30/24)
    Score is # of reps of the second movement. Do not include the Row calories in your score.
    
• Thurs 11th
  • Clean 3×1
    3 sets of 1 Clean @85-90% of 1RM Clean
  • Clean Deadlift
    3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean
  • “Giant River Otter”
    15 min AMRAP
    12/10 Calorie Echo Bike
    10 Thrusters (75/55)
    12/10 Calorie Echo Bike
    8 Thrusters (95/65)
    12/10 Calorie Echo Bike
    6 Thrusters (115/75)
    12/10 Calorie Echo Bike
    4 Thrusters (135/95)
    12/10 Calorie Echo Bike
    Max Squat Clean Thrusters (155/105) in the remaining time
    Score is total reps of Squat Clean Thrusters at (155/105).
    
• Fri 12th
  • Push Press + Jerk 5×2
    5 working sets: 1 Push Press + 1 Split Jerk
  • “Anaconda”
    Every 2:00 (8 sets)
    10 Toes to Ring (Or Toes to Bar)
    10 Bench Press (115/75)
    30 Double Unders
    
• Sat 13th
  • Hero WOD
    
• Sun 14th
  • “Red Howler Monkey”
    Every minute (16:00)
    Even minute (0,2,4,6,8,10,12,14)
    3 Wall Walks
    10 V-Ups
    Odd minute (1,3,5,7,9,11,13,15)
    16 Jumping Split Lunges
    10 Alternating V-Ups

Don’t forget to be logging your scores on Sugarwod each day. If you log 20+ workouts from April 22-May21st youre entered to win the summer giveaway!

• Mon 1st – Murph Prep Monday
  • “Tennessee”
    12 min AMRAP
    200m Run
    10 Strict Pull-Up
    -Rest 2 Min-
    12 min AMRAP
    200m Run
    20 Push-Up
    -Rest 2 Min-
    12 min AMRAP
    200m Run
    30 Air Squat
  • – 2 options –
    #1 at bodyweight
    #2 with 20lb/14lb Vest (advanced)
    Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
    
• Tues 2nd –
  • Snatch 3×1
    3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • Snatch Grip Deadlift 3×3
    3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • “Diane Bailey” (Mayham Benchmark)
    21-15-9
    Deadlift (275/185)
    Strict Handstand Push Ups
    
• Wed 3rd –
  • “Great Smokey Mountains”
    5 sets:
    Echo Bike Cals 16/13
    -rest 1:00-
    Echo Bike Cals 12/10
    -rest 45 seconds-
    Eco Bike Cals 8/7
    -rest 2:00-
  • Rope Climb Practice
    
• Thurs 4th
  • Power Clean 3×1
    3 Sets x 1 Power Clean @85-90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • Front Squat 3×1
    3 Sets x 1 Front Squat @90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • “Dollywood”
    Every 4:00 (4 sets)
    25 Wall Balls (20/14)
    50 Double Unders
    4 Wall Walks
    
• Fri 5th
  • Snatch Push Press + Snatch Balance 5×2
    10-15 Minutes
    5 working sets: 1 Snatch Push Press + 1 Snatch Balance
  • “Cookville”
    For Time:
    50 Bar Facing Burpee
    50 Thruster (95/65)
    -Rest 5:00-
    For Time:
    1000m row
    
• Sat 6th – HERO WOD Saturday
  
• Sun 7th –
  • “Gatlinburg”
    21-18-15-12-9-6
    Single Arm Devils Press (50/35)
    42-36-30-24-18-12
    Abmat Sit-Ups
    (KG conv: 22.5/15)

• Mon 24th
  • Power Snatch 3×2
    3 sets x 2 Power Snatches @ 75% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • Overhead Squat 3×3
    3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch
    * Rest 60-90 seconds between sets *
  • “Red Snapper”
    For Time:
    300m Run
    5 Rounds of Cindy
    250m Run
    4 Rounds of Cindy
    200m Run
    3 Rounds of Cindy
    150m Run
    2 Rounds of Cindy
    100m Run
    1 Round of Cindy
    ** 1 Round of Cindy is: **
    5 Pullups, 10 Pushups, 15 Air Squats
    
• Tues 25th
  • “Wahoo”
    7 min AMRAP
    40/32 Calorie Echo Bike
    Max Reps Line Facing Burpees
    -rest 5:00-
    7 min AMRAP
    50 Line Facing Burpees
    Max Calorie Echo Bike
    
• Wed 26th
  • Clean 3×2
    3 sets x 2 Cleans @ 80% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • Clean Deadlift 3×3
    3 sets x 3 Clean Grip Deadlifts @ 90% of 1RM Clean
    * Rest 60-90 seconds between sets *
  • “Blue Marlin”
    50-40-30-20-10
    Double Unders
    25-20-15-10-5
    Kettlebell Swings (53/35)
    5-4-3-2-1
    Front Squats (185/125)
    (KG conv: KB 24/16, FS 83/56)
    
• Thurs 27th
  • Push Press x Split Jerk 5×3
    2 Push Press + 1 Split Jerk x 5 Working Sets
    * 10-15 minutes *
  • “King Fish”
    For Time:
    250/200m Row
    150ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    125ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    100ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    75ft Overhead Walking Plate Lunge 45/25
    250/200m Row
    50ft Overhead Walking Plate Lunge 45/25
    (KG conv: 20/15)
    
• Fri 28th
  • “Mahi-Mahi”
    5 rounds
    10/8 Cal Echo Bike
    15 Toes to Bar
    -into-
    75 Dumbbell Snatch (50/35)
    (KG conv: 22.5/15 DB)
  • Shoulder Press 4×8
    4 sets of 8 reps @ – RPE 8/10
  • GHS Hip Extension
    4 sets: 10 reps – RPE 8
    
• Sat 29th – Hero WOD Saturday – Bring a Friend Day
  
• Sun 30th
  • “Shark”
    Every minute (10:00)
    200/175m Row
    -Rest 1:00-
    Every minute (10:00)
    6 Clean and Jerks (115/80)
    (KG conv: 52/36)

***If you weren’t able to attend Evolve this past week, take Tuesday or Wednesday to do the Evolve benchmark workout so that you have a score for next time!

• Mon 17th
  • “Half Murph”
    800m Run
    50 Pull Ups
    100 Push Ups
    150 Air Squats
    800m Run
    ***pull ups, push ups, air squats can be partitioned any way you choose, ex 10 rds, 5-10-15***
    
• Tues 18th
  • Snatch 3×2
    2 Squat Snatch x 3 sets @ 80% of 1RM Snatch
  • Snatch Grip Deadlift 3×2
    2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch
  • “Original Cheesecake”
    Men: 50-40-30-20-10 Calorie Row
    Women: 40-32-24-16-8 Cal Row
    -Rest 1 min between sets-
    
• Wed 19th
  • “Oreo Dream Extreme Cheesecake”
    For Time:
    100 Burpee Box Jump Overs (24/20)
  • Skills and Drills
    
• Thurs 20th
  • Power Clean 3×2
    2 Power Clean x 3 Sets @80% of 1RM Clean
  • Front Squat 3×2
    2 Front Squats x 3 Sets @85% of 1RM Clean
  • “Carmel Pecan Turtle Cheesecake”
    12:00 AMRAP
    12/10 Calorie Echo Bike
    12 Toes 2 Bar
    9 Dumbbell Thrusters (50s/35s)
    
• Fri 21st
  • Snatch Push Press + Snatch Balance 5×3
    2 Snatch Push Press + 1 Snatch Balance x 5 working sets (10-15 min)
  • Hero WOD “Isabel”
    For Time:
    30 Snatches (135/95)
    
• Sat 22nd
  • Hero Wod “Wittman”
    7 Rounds of:
    15 Kettlebell Swings (53/35)
    15 Power Cleans (96/65)
    15 box jumps (24/20)
  • Skill Work or Mini PUmp
    
• Sun 23rd
  • “Lemon Raspberry Cream Cheesecake”
    21-18-15-12-9-6
    Burpee to Bar (6″)
    V ups
    *50 Single Unders after each set of Vups

• Mon 10th
  • Power Snatch 3×3
    3 Power Snatch x 3 Sets @ 70% 1RM from Week 1SNATCH (Mon, Mar 27th)
  • Overhead Squat 3×3
    3 Overhead Squat x 3 Sets @ 70-80% 1RM SNATCH from Week 1(Mon, Mar 27th)
  • “Incredible Hulk”
    For Time:
    12 Burpee Box Get overs (30/24)
    24 Pull Ups
    12 Burpee Box Get overs (30/24)
    18 Chest to Bar
    12 Burpee Box Get overs (30/24)
    12 Bar Muscle-ups (or 24 Chest to Bar)
    
• Tues 11th
  • “Dr. Bruce Banner”
    100-75-50
    Double Unders
    150-100-50ft
    Single Arm Overhead Dumbbell Lunge(50/35)
    25 GHD’s (or stick sit ups) after each set of lunges
  • Accessory
    10 min Rope Climb Practice OR 5 sets of 3 rope climbs (2 min./set)
    
• Wed 12th
  • Clean 3×3
    3 cleans x 3 Sets @ 65-75% 1RM CLEAN from Week 1(Wed, Mar 29th)
  • “Kang The Conqueror”
    15:00 AMRAP
    5-4-3-2-1
    Strict Pull Up (overhang grip)
    Dumbbell Step Over (2x 50/35 to 20″)
    
• Thurs 13th
  • Split Jerk 1×1
    10-15 min of practice
    Work up to weight with great form
    New to the move, STAY LIGHT and work form
  • “Don’t Make Me Angry”
    4 ROunds
    10 Right Arm Dumbbell Cleans
    10 Left Arm Dumbbell Cleans
    20 Box Jump Overs
    
• Fri 14th
  • “Mean Green Rage Machine”
    Partner WOD:
    50/40 Cal Row
    50 Push Ups
    50/40 Cal Row
    100 Shoulder to Overhead (115/80)
    50/40 Cal Row
    50 Push Ups
    50/40 Cal Row
  • Skills and Drills: Ring Muscle Up
    
• Sat 15th – EVOLVE – Sign up for time; qr code at the gym or on social media
  • Part 1: 0-10 min (8min cap)
    9-15-21
    Cal Bike (women: 7-12-17)
    Burpees
  • Part 2: 10-20 min (10 min amrap)
    Buy In: 400m run
    Max Rounds of
    20 Double Unders
    10 Single DB Hang Clean and Jerk (5/5) (50/35)
    5 Toes to Bar
  • Part 3:
    20-30 min
    Establish 1 Rep Max/Heavy Deadlift
    
• Sun 16th
  • “Grandmaster’s Contest of Champions”
    For Time:
    80/65 Cal Echo
    100 Single Arm Dumbbell Push Press (50/35)

Happy Spring Break! If you are traveling and no able to drop into a CrossFit gym, message a coach to ask for a hotel workout you can do! Safe Travels!

• Monday 3rd –
  • “But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. “
    “Romans 5:8”
    5 Sets
    25/20 Cal Echo Bike
    50 Double Unders
    4 Wall Walks
    *Rest 1 min between sets*
    
• Tuesday 4th –
  • Snatch 3×3
    3 Squat Snatch x 3 Sets @65%-75% of 1RM Snatch
    Rest 60-90 sec between sets
  • Snatch Grip Deadlift 3×3
    3 Snatch Grip deadlifts x 3 sets @90% of 1RM Snatch
    Rest 60-90 sec between sets
  • “This is how God showed his love among us: He sent his one and only Son into the world that we might live through him. This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
    1 John 4:9-10″
    3 Rounds
    30 Dumbbell Front Squats (35s/25s)
    20 Toes 2 Bar
    10 Burpees over Dumbbell
    
• Wednesday 5th
  • “I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
    “Galatians 2:20”
    16 min AMRAP
    5 Rounds
    15/12 Cal Row
    10 Box Jumps (30/24)
    Max Rounds
    12/10 Cal Row
    8 Strict Handstand Push Ups
  • Skills and Drills
    
• Thursday 6th
  • Power Clean 3×3
    3 power clean x 3 Sets @65%-75% of 1RM Power Clean
    Rest 60-90 sec between sets
  • Front Squat 3×3
    3 power clean x 3 Sets @80% of 1RM Clean
    Rest 60-90 sec between sets
  • “When he had received the drink, Jesus said, “It is finished.” With that, he bowed his head and gave up his spirit.”
    “John 19:30”
    Teams of 2
    100 GHD’s (or V-Ups)
    30 Power Cleans (185/125)
    10 x 50ft (each) Dumbbell Farmers Carry (70s/50s)
    
• Friday 7th
  • Snatch Push Press + Snatch Balance 1×1
    10-15 min practice
    stay light and focus on form
  • “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
    “John 3:16”
    10:00 AMRAP
    10 Thrusters (115/80)
    Max Reps Bar Muscle Ups (or Chest to bar)
    *Rest 1 min between sets*
    Complete Sets until your accumulate 30 bar muscles ups (or 60 chest 2 bar)
    
• Saturday 8th
  •  Today we are doing the Hero WOD “SHAM””
    7 Rounds for Time:
    11 Body-weight deadlifts
    100m sprint
    
• Sunday 9th – NO CLASSES – Happy Easter
  • “The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay.”
    “Matthew 28:5-6”
    Every 2 minutes (16:00)
    200/175m row (home: 200m run)
    15 v ups

• Mon 27th
  • Snatch 1×1
    Heavy Single Snatch (Single while maintaining good form!)
    10-12 min, rest as needed between sets
  • “Quantumania”
    14:00 AMRAP
    4 Burpees to 12″ target
    6 Alternating Dumbbell Snatch (70/50)
    8 Wallballs (20/14)
    
• Tues 28th
  • “Cassie Lang”
    3 sets:
    21-15-9
    Calorie Row (women: 16-12-8)
    42-30-18
    Double Unders
    ***Rest 3 min between sets***
  • Skills and Drills
    
• Wed 29th
  • Squat Clean 1×1
    Heavy Single (Single while maintaining good form!)
    10-12 min, rest as needed between sets
  • “Kang the Conqueror”
    15 min AMRAP
    5-4-3-2-1
    Strict Pull Ups (overhand grip)
    Dumbbell Step Over (2x 50/35 to 20″)
    
• Thurs 30th
  • Split Jerk 1×1
    10-15 Min Practice
    -Stay light and focus on form
  • “Hank Pym”
    For Time:
    50 GHD’s or Stick Sit Ups
    50×25′ shuttle run
    50 Toes 2 bar
    
• Fri 31st
  • “Ant-Man & Wasp”
    Teams of 2 (1:1)
    8 Rds each:
    3 Wall Walks
    9 Front Squats (95/65)
    10/8Cal Echo Bike
  • Accessory
    
• Sat 1st
  • “Veb”
    21-15-9
    Dumbbell Deadlifts (70s/50s)
    42-30-18
    Push Ups
    -REST 5 MIN-
    21-15-9
    Sandbag Clean (100/70)
    Deficit Push Up (4″/2″)
    
• Sun 2nd
  • “M.O.D.O.C.K”
    5-4-3-2-1
    Rope Climbs
    12/10 Echo Bike after each set of rope climbs

• Monday 20th
  • “Banana Pepper”
    3 Rds
    8 Overhead Squat (115/80)
    24 pull ups
    -at 10:00-
    3 rounds
    8 Power Snatch (115/80)
    24 Wall Balls (20/14)
  • Accessory:
    For Time: 100 Abmat Sit Ups
    
• Tuesday 21st
  • “Jalapeno”
    For Time:
    32/26 Cal Echo Bike
    20 Handstand Push Ups
    24/20 Cal Echo Bike
    15 Hand Stand Push Ups
    16/12 Cal Echo Bike
    10 Hand Stand Push Ups
    8/6 Cal Echo Bike
    5 Hand Stand Push Ups
  • Accessory: Turkish Get-Ups
    5×2 reps (each side)
    
• Wednesday 22nd
  • “Habanero”
    12 Min AMRAP
    1-3-5-7-9…
    Power Cleans (115/80)
    Front Squat (115/80)
    Burpee over Bar
  • Accessory
    4 sets for QUALITY
    100ft Single Arm Overhead Dumbbells Carry
    rest between sets as needed
    
• Thursday 23rd
  • “Thai Pepper”
    3 Person Team
    250/210 cal Echo Bike
    6000/4800m Rower
    2 work at the same time and 1 rests
  • Skills and Drills: Ring Muscle Up Progression
    
• Friday 24th
  • “Ghost Pepper”
    10 sets:
    10 Deadlifts (135/95)
    10 Push Ups
    100m Sprint (or 8×25′ Shuttle Run)
    -Rest 2 min between sets-
    
• Saturday 25th
  • “Mayhem For Freedom”
    AMRAP 12 Min
    20 Toes 2 Bar
    40 Thrusters (45/35)
    100 Double Unders
    
• Sunday 26th
  • “Cayenne”
    14-12-10-8-6 Cal Bike (14-12-10-8-6-4 women)
    21-18-15-12-9-6 Burpees
    

• Mon 13th
  • Bench Press 1×1
    Heavy Single (10-12 min)
    rest a little longer between sets when you reach heavier weights
  • “Ireland”
    5 Rounds:
    200/175m row
    10 burpee over rower
    15 wall balls (20/14)
    
• Tues 14th
  • Power Snatch 10×5
    Every Minute (10:00)
    5 Power Snatch (+15 lbs total from week 2)
    Use light weight that can be cycled smoothly for touch and go reps
  • “St Patrick”
    For Time (partitioned any way)
    1600m run outside or 100 shuttle runs inside
    80 toes to bar
    ***1 shuttle is 25′ down and 25′ back**** for this workout you do NOT have to touch the line
    
• Wed 15th
  • Deadlift 1×1
    Heavy Single (10-12 min)
    Rest longer as you increase to heavier weights
  • “Emerald Isle”
    21-15-9
    Double Dumbbbell Clean and Jerks (50s/35s)
    50′ Double Dumbbell front rack walking lunges (50s/35s)
    
• Thurs 16th
  • Back Squat 1×1
    Heavy single (10-12 min)
    rest a little longer as weight increases
  • “Kiss Me I’m Irish”
    40-30-20-10
    Box Jump Overs (20)
    20-15-10-5
    Stick Sit Ups (or GHDs)
    
• Fri 17th – WEAR GREEN TODAY
  • “Green Eggs and Ham”
    16 min AMRAP
    24/18 Cal Echo Bike
    20 Thrusters (45/35)
    10 Strict Pull-Ups
  • Skills and Drills: Ring Muscle Ups
    
• Sat 18th
  • “Shamrock”
    21-15-9
    Deadlifts (225/175)
    Bench Press (155/105)
    -REST 5:00-
    21-15-9
    Deadlift (205/135)
    Bench Press (135/95)
    
• Sun 19th
  • “Charms”
    3 Rounds
    75 Double Unders
    25 GHDs (or V Ups)

• Mon March 6th
  • Power Clean + Push Jerk 10×5
    5 Power Cleans and Push Jerks (+15 lbs from week 1)
    Reps should be touch and go
  • “Little Mermaid”
    For Time:
    Buy in: 400 m run
    into 5 rds of:
    5 strict Pull Ups
    5 stricts HSPU
    15 Abmat Sit ups
    into
    Cashout: 400m run
    
• Tues March 7th
  • Deadlift 5×2
    2 deadlifts x 5 sets @85% of heavy single from week 1
  • “Under the Sea”
    For Time:
    5 sets
    10 Dumbbell Box Step Ups (50s/35s)(24/20)
    20 Push Ups
    –Rest 0:30 between sets–
    
• Wed March 8th
  • Back Squat 5×2
    2 back squats x 5 sets @85% of heavy single (week1)
  • “Ariel + Prince Eric”
    24/19 Cal Echo Bike
    20 Toes 2 Bar
    15 OH Squats (95/65)
    20 Bar facing Burpees
    15 OH Squats (95/65)
    20 Toes 2 Bar
    24/19 Cal Echo Bike
    
• Thurs March 9th
  • Bench Press 5×2
    2 bench press x 5 sets at 85% of heavy single from week 1
  • “King Triton”
    AMRAP 18:00
    Teams of 2 (1:1)
    14/11 Calorie Row
    14 Alt. Jumping Split Lunges (7/leg)
    
• Fri March 10th
  • “Ursula”
    Every Min (20:00)
    Min 1: 50 Double Unders
    Min 2: 3 Squat Snatches (135/95)
    Min 3: 8x25ft Shuttle Run
    Min 4: 15 GHD/Stick Sit ups
    
• Sat March 11th – Bring a Friend Day!
  
• Sun March 12th
  • “Max”
    8 Rds:
    15 KB Swings (53/35)
    45 unbroken single unders
    

• Monday Feb 27th
  • Deadlift 5×3
    3 Deadlifts for 5 sets @80% of Heavy Single (week 1)
    Complete a set on the 2 min
  • Chocolate Chip Cookie
    5 sets
    50 Double Unders
    10 Clean and jerks (95/65)
    10 Bar facing burpees
    ***Rest 1 min between sets
    
• Tues Feb 28th
  • Back Squat 5×3
    3 Back Squats for 5 sets @80% of Heavy Single (week 1)
    Complete a set on the 2 min
  • Oatmeal Raisin
    5 Rounds
    1 min max calorie echo bike
    1 min max box jumps (24/20)
    1 min kettlebell swings (53/35)
    Rest 1 min between rounds
    
• Wed. Mar 1st
  • Bench press 5×3
    3 Bench Press for 5 sets @80% of Heavy Single (week 1)
    Complete a set on the 2 min
  • Snickerdoodle
    2 sets
    27-21-15
    Calorie Ski Erg or Row (women: 21-16-12 calories)
    Push ups (women: 27-21-15 push ups)
    Rest 5 min between sets
    
• Thurs Mar 2nd
  • Power Snatch 10×5
    EMOM 10 min, 5 Power Snatch adding 10 lbs from week 2
    Touch and go reps cycled smoothly. Should be light!
  • Shortbread
    3 Rounds
    30 Back Squats (95/65)
    50 Abmat sit ups
    
• Fri Mar 3rd – 23.3 GOOD LUCK!
  • or 17.1
    For Time
    10-20-30-40-50
    Dumbbell Snatches (50/35)
    *15 Burpee Box Jump Overs (24/20) after each round of snatches
    Time Cap: 20 min.
    
• Sat Mar 4th
  • White Chocolate Macadamia Nut
    4 sets (1 set every 6 minutes)
    15/12 Calorie Row or 150m run
    3 wall walks
    50 double unders
    3 wall walks
    15/12 Calorie Row or 150m run
    
• Sun Mar 5th
  • Sugar Cookie
    800m farmers carry (35s/25s)
    Every min, including 0:00, complete 3 burpees

• Monday Feb 20th
  • Last day for option of 23.1. Submit scores by 7pm
  • Back Squat 5×5
    5 Back Squats x 5 Sets @75% of Heavy Single (Week1)
    *Complete one set every 2 min
  • “Shrek”
    For Time
    1000/800m row
    50 Push Ups
    200 Double Unders
    50 Push Ups
    1000/800m row

• Tuesday Feb 21st
  • Bench Press 5×5
    5 Bench Press x 5 Sets @75% of Heavy Single (Week1)
    *Complete one set every 2 min
  • 12:00 AMRAP
    3-6-9-12-15-18
    Double Dumbbell Cleans (50s/35s)
    Toes 2 Bar
    Burpee Over Dumbbell
    
• Wednesday Feb 22nd
  • Power Clean + Push Jerk 10×5
    Every minute (10 min)
    5 Power Cleans and Push Jerks (add 10 lbs from week 1)
    Should be light weight that can easily be cycles for 5 touch and go reps
  • “Lord Farquaad”
    Every Min for 14 min
    Even Min: 12/10 Calorie Echo Bike
    Odd Min: 15 wall balls (20/14)
    
• Thursday Feb 23rd
  • Deadlift 5×5
    5 Deadlift x 5 Sets @75% of Heavy Single (Week1)
    *Complete one set every 2 min
  • “Not my gumdrop buttons”
    3 Rounds
    100ft front rack walking lunge (95/65)
    21 ghds (or stick sit ups)
    3 rope climbs (or 15 strict pull ups)
    
• Friday Feb 24th
  • FRIDAY NIGHT LIGHTS 4pm-?
    23.2 Come workout and eat tacos!
  • Or “Jack”
    20:00 AMRAP
    10 Push Press (115/85)
    10 Kettlebell Swings (53/35)
    10 Box Jumps (24/20)
  • Skills and Drills: Handstand Push-Up (Kipping)
    
• Saturday Feb 25th
  • 23.2 or
  • “Donkey + Dragon”
    Teams of 2
    48/38 Echo Bike or 800m run
    30 Sandbag Squats (150/100) or Front Squats (185/125)
    48/38 Echo Bike or 800m run
    24 Sandbag Squats (150/100) or Front Squats (185/125)
    48/38 Echo Bike or 800m run
    18 Sandbag Squats (150/100) or Front Squats (185/125)
    
    Individual: Half of each movement
    
• Sunday Feb 26th
  • 23.2 or
  • “I like the boulder, that’s a nice boulder”
    Every Min for 15 min
    5 sets of 3 min
    Min 1: 10 Dumbbell Step Back Lunges (2×50/35)
    Min 2: 10 Strict Pulls Ups
    Min 3: 10 Deficit Push Ups (4″/2″)

• Monday Feb 6th
  • Power Clean + Push Jerk 10×5
    5 Power cleans and push jerks (+5 lbs total from week 1)
    This should be light weight that can be cycled smoothly for touch and go
  • “Boy Meets World”
    For Time
    75 Air Squats
    25 Push Ups
    50 Wall Balls (20/14)
    25 Push Ups
    75 Air Squats
    
• Tuesday Feb 7th
  • Deadlifts 5×5
    5 Deadlifts x 5 Sets @70% of Heavy Single (week 1)
    Complete a set on the 2 min.
  • “Corey and Topanga”
    18:00 AMRAP
    Teams of 2
    500/450 row
    50 double unders
    ***rower is always occupied
    
    Individual:
    5 sets
    500/450m row
    50 double unders
    rest 1 min between sets
    
• Wednesday Feb 8th
  • Back Squats 5×5
    5 back squats x 5 sets @70% of heavy single from week 1
    Complete a set every 2 min
  • “Mr Feeny”
    16:00 AMRAP
    14 Alt. Hang Dumbbell Clean and Jerk (50/35)
    12 Burpee Over Dumbbell
    10 Toes 2 Bar
    
• Thursday Feb 9th
  • Bench Press 5×5
    5 bench press x 5 sets @70% of heavy single from week 1
    Complete a set every 2 min
  • “Shawn Hunter”
    Teams of 2
    8 Sets (each 1:1)
    16/14 Cal Echo Bike
    
• Friday Feb 10th
  • 18.2
    12 min AMRAP
    1-2-3-4-5-6-7-8-9-10
    Dumbbell Front Squats (50s/35s)
    Bar Facing Burpees
    -into-
    1RM Clean (power or squat)
    SugarWOD will have 2 scores 1: time for dumbbells and burpees 2: Clean weight) both completed in 12 min)
  • Skills and Drills: Handstand Push Ups
    
• Saturday Feb 11th
  • “Minkus”
    Teams of 2
    2000/1750 row
    100 Pull Ups
    1500/1300m row
    100 GHDs (100 Stick Sit Ups)
    1000/850m row
    100 Push ups
    500/400m row
    
    Ind: Half of everything.
    
  • Core Work
    
• Sunday Feb 12th
  • “Mr Turner”
    5 sets
    10 Dumbbell Deadlifts (50s/35s)
    100ft Single Arm Dumbbell Overhead/Single arm front rack hold (switch 50ft)
    10 Dumbbell Deadlifts (50s/35s)
    -Rest 1:1 between sets-

• 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-
    
• 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
    
• 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
    
• 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
    
• 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
    
• 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
    
• Sunday Feb 5th
  • “Our Song”
    10 Rounds
    8 Dumbbell Bench (50s/35s)
    16/14 Cal Bike

• 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
    
• 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)
    
• 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)
    
• 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)
    
• 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
    
• 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
    
• Sunday 29th
  • “Volkswagen”
    21-18-15-12-9-6-3
    KB Swings (53/35)
    42-36-30-24-18-12-6
    Walking Lunge Steps

• 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
    
• Monday Jan 16th
  • “Ducky”
    21-15-9
    Power Cleans (115/80)
    Bar Facing Burpees
  • Flat Bench DB Chest Fly
  • Single Arm DB Kickback
    
• Tuesday Jan 17th
  • “Littlefoot”
    15-12-9
    Dumbbell Thrusters (50/35)
    Dumbbell Box Step Ups
    16/14 Calorie Echo Bike
  • Core Work
    
• 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
    
• 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)
    
• 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
    
• Sunday Jan 22nd
  • “Petrie”
    Every 2:00 x 8 sets
    12 Burpee Pull-Ups

• 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
    
• 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
    
• 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)
    
• 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
    
• 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
    
• 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
    
• 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
    

• 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***
    
• Monday, Jan 2nd
  • “Elsa and Anna”
    10 Rounds
    16/13 Cal Row
    8 Burpees over rower
  • Accessory Work
    Goblet Squats
    Russian Kettlebell Swing
    
• 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
    
• 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)
    
• 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
    
• 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)
    
• 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

• 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
    
• 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)
    
• 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
    
• 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
    
• 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
    
• 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)

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
    
• 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
    
• 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
    
• 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
    
• 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
    
• 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)
    
• 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
    

• 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

• 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)

• 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-

• Wednesday 14th
  • “Narwhal”
    AMRAP 12 minutes
    4 Bar Muscle Ups (or 8 Burpee Pull Ups)
    10×25′ Shuttle Runs

• 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

• 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)

• 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)

• 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)
    
• 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
    
• 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)
    
• 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
    
• Thurs. Dec 8th
  • “Ro Bro”
    6 sets (every 3:00)
    10 Toes 2 Bar
    15 Box Jump Overs (24/20)
    10 Toes to Bar
    
• 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)
    
• 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…

• 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)
    
• 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)
    

• 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)

• 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