Monday 19th December - Sunday 25th December

Monday


Strength

Build to a heavy 1 rep Clean & Jerk


Cali-Bear

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 100/70 70/47.5

*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

Tuesday

Skill

ON A 12:00 RUNNING CLOCK...
Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses...

Option 1 (Advanced):
2 Ring Kip Swings
+
2 Muscle-Ups

OR...

Option 2 (Intermediate):
2 Bar Kip Swings
+
1 Bar Muscle-Up

OR...

Option 3 (Beginner):
3 Low Ring Transitions
+
5 Kip Swings
+
2-3 Kipping Pull-Ups



Workout

6 SETS
Muscle-Ups (Athlete Choice)*
15 Box Jump Overs (24/20)
100m Run

-Rest 1:00 b/t Sets-

*Athlete Can Choose...
5 Bar Muscle-Ups
or
3 Ring Muscle-Ups

Wednesday

Strength

Front Squat

5-5-5




Partner Workout

2RFT
25 Toes To Bar
50 Hang Power Cleans 70/47.5 52.5/35
75 Box Jumps (24/20)
100/75 Cal Ski

*Partition as Needed and Complete in Any Order to Complete All the Work.




Weightlifting

In 20 minutes
Build to a heavy 1 rep Snatch

In 20 minutes
Build to a heavy 1 rep Front Squat

Thursday

Workout

FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10*
Cal Bike
30-25-20-15-10
Sit-Ups

*Alt. Cals: 40-30-25-15-8.



Finisher

3 SETS
16 Alt. DB Hammer Curls
16 Alt. DB Strict Press
Max Banded Tricep Pull-Downs



Hero

Saved By The Barbell

3 rounds for max reps of:
•1 minute of burpees
•1 minute of wall-ball shots (20/14)
•1 minute of deadlifts (115/75)
•1 minute of med-ball sit-ups (20/14)
•1 minute of hang power cleans (115/75)
Rest 1 minute

Friday

Son Of A Nutcracker
AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on...




Partner Finisher

IN TEAMS OF 2 OR 3...

AMRAP x 12 MINUTES
Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.




Max Out Friday 17:30 onwards!

Saturday -Christmas Eve

12 Days Of Xmas

FOR TIME*
Day 1 - 100m Run
Day 2 - Power Clean 80/47.5 60/35
Day 3 - Burpees to a Plate
Day 4 - DB Push Press 22.5/15 15/10
Day 5 - Toes to Bar
Day 6 - Hand Release Push-ups
Day 7 - Plate Ground to OH 20/15 15/10
Day 8 - Wall Balls (20/14)|(14/10)
Day 9 - Deadlifts
Day 10 - Walking Lunges
Day 11 - DB Thruster
Day 12 - Bar Muscle-Ups

*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.

Sunday - Christmas Day

Rest & recover!







Monday 12th December - Sunday 18th December

Monday

Strength

Bench Press
Build to a heavy 1 rep


Workout

4 ROUNDS FOR TIME
300m Run
12/10 Cal Bike
15 Pull-Ups

Tuesday

Strength

Deadlift

Build to a heavy 1 rep



Workout

Diane
21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

Wednesday

Partner Workout

Work 1 min
Rest 1 min
EMOM x 30 MINUTES
MIN 1 & 2 - 50 Double Unders*
MIN 3 & 4 - 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)
MIN 5 & 6 - Strict Pull Ups

*Option to increase by 5 each round.

(Score is Total Reps of Strict Pull Ups)




Weightlifting

Deload Week

Snatch 6x1 @70-80%

Back Squats 5x1 @80%

Core
21-15-9
Reverse Snow Angels
60s Plank between sets

Thursday

Strength

Back Squat

Build to a heavy 1 rep



Workout

Razor’s Edge
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar

-Rest 3:00 b/t Sets-

*Reset at the beginning on 2nd AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (35/25)|(30/20)


Hero

Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
• 30 double-unders
• 15 pull-ups
• 15 push-ups
• 100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday

Strength

EMOM 8 - 3 TNG Power Snatches


Workout

FOR TIME*
1-2-3-4-5-6-7-8-9-10
Power Snatches 42.5/30 30/20
10-9-8-7-6-5-4-3-2-1
Toes to Bar

*Complete a 100m Run after Each Full Round.


Cool Down

FOR RECOVERY
2:00 EZ Cardio
:45/:45 Hurdler Stretch
:45/:45 Groiner Stretch
1:00 Child's Pose

-Rest As Needed b/t Sets-

Saturday

A well deserved rest!

Sunday

Weightlifting

Deload Week

Clean & Jerk 6x1 @70-80%

Front Squats 5x1 @80%

Core
21-15-9
Weighted Hollow Rocks
45s Side Plank between sets

HIIT60
5 SETS FOR MAX REPS
1:00 - Alt. DBL DB Front Rack Lunges 15/10 10/8
1:00 - DB Deficit Push-Up
1:00 - Sit-Ups
1:00 - Rest

Finisher
3 SETS
15 DB Flyes*
20 Alt. DB Deadbugs
1:00 Max Weighted Knee Raises

*Complete on floor.

-Rest As Needed b/t Sets-







Monday 5th December - Sunday 11th December

Monday

Strength

Back Squat 5-5-5


Workout

EMOM x 20 MINUTES
MIN 1&2 - AMRAP of...8 Burpees + 12 Toes to Bar*
MIN 3 - Max Wall Balls (20/14)|(14/10)
MIN 4 - Rest

*Pick up where you left off.

Tuesday

Strength

Deadlift 5-5-5



Workout

6 SETS
7 Deadlifts 115/80 80/52.5
15/12 Cal Bike

-Rest 1:30 b/t Sets-

Wednesday

Partner Workout

AMRAP x 28 MINUTES
You Go I Go
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)
21 Sit-Ups




Weightlifting

In 20 minutes
Build to a heavy 3rm Power Clean

In 10 minutes
Build to a heavy 3rm Squat Clean

In 15 minutes
Build to a heavy 3rm Push Jerk

Thursday

Strength

6 SETS*
1 Hang Squat Snatch
+
1 Snatch

*Start Light-Moderate and build to Moderate-Heavy.

-Rest As Needed b/t Sets-



Workout

2-4-6-4-2
Hang Squat Snatch 52.5/35 35/25
25-50-75-50-25
Double Unders

Hero

Coffey
For time:
Run 800 meters
135/95 pound Back squat, 50 reps
135/95 pound Bench press, 50 reps
Run 800 meters
135/95 pound Back squat, 35 reps
135/95 pound Bench press, 35 reps
Run 800 meters
135/95 pound Back squat, 20 reps
135/95 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Friday

Workout

3 SETS
500/400m Row
400m Run
20 Burpees To Target

-Rest 2:00 b/t Sets-



Post Workout Strength
Bench Press 5-5-5

Saturday

Endurance

Holleyman

30 ROUNDS FOR TIME
5 Wall Balls (20/14)|(14/10)
3 Handstand Push-Ups
1 Power Clean 100/70 70/47.5


Partner Workout

Kalsu
200 Thrusters 60/42.5

EMOM
5 Burpees

Work 1 min
Rest 1 min

Time Cap is 30 minutes
Don't go too light!

Sunday

Weightlifting

In 20 minutes
Build to a moderate/heavy 3rm Power Snatch

In 10 minutes
Build to a moderate 5rm Snatch Balance

In 15 minutes
Build to a heavy 3rm Back Squat

HIIT60
AMRAP x 24 MINUTES
21-15-9
Box Jumps*
KB Swings 24/16 16/12
High Knees

*Change box height each round...
Round of 21 (20)
Round of 15 (24)
Round of 9 (30)

Finisher

3 SETS
10 DB Forward/ Lateral Raises*
15-20 DB Zottman Curls

-Rest As Needed b/t Sets-

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.







Monday 27th November - Sunday 4th December

Monday

Strength

Bench Press

5-5-5-5
1+1/2 Reps


Workout

1.) AMRAP x 8 MINUTES
4-6-8-and so on...
Cal Bike
Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-


2.) FOR TIME
50/40 Cal Bike
50 Wall Balls

(Score is Time)

KG WB: (9/6)|(6/5)

Tuesday

Strength

1.

Build to a Mod-Heavy 4-Rep Deadlift

2.

EMOM 4
2 Deadlifts



Workout

10 ROUNDS FOR TIME
2 Deadlift 142.5/92.5 100/70
4 Bar Muscle-Ups
8 Box Jump Overs (24/20)

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

Wednesday

Strength

5-4-3-2
High Bar Back Squat



Partner Workout

5 ROUNDS EACH FOR TIME
15 Thrusters 35/25/ 30/20
30 Double Unders
100m Run

Complete full rounds

(Score is Time)



Weightlifting

EMOM 10
Starting @50%
1 Snatch

5x5 Snatch Grip Push Press

5x5 Snatch Grip Deadlifts

Thursday

Workout

Ricky Bobby
EMOM x 20 MINUTES
MIN 1 - 15 Burpees
MIN 2 - 25 Sit-Ups
MIN 3 - 15/12 Cal Row*
MIN 4 - Rest

*Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)



Finisher

2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-


Hero
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Friday

Strength

EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans

*Start Light and build past workout weight.


Workout

ELIZA-PLUS
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Saturday

Endurance

AMRAP x 5 MINUTES
8 Box Jumps (20)
6 Alt. Overhead Lunges 42.5/30 30/20
4 Chest to Bars

-Rest 1:00-

AMRAP x 7 MINUTES
10 Box Jumps (24/20)
8 Alt. Front Rack Lunges
6 Chest to Bars

-Rest 1:00-

AMRAP x 9 MINUTES
12 Box Jumps (30/24)
10 Alt. Back Rack Lunges
8 Chest to Bars

(Score is Total Rounds + Reps)

Finisher

8 SETS (:20 ON/ :10 OFF)
MOVT 1 - Plate Weighted Sit-Ups
MOVT 2 - Plate Curls

*1 SET = MOVT 1 + MOVT 2.



Teams of 3
AMRAP 30
P1. 400m Run

P2. AMRAP
5 Hang Squat Cleans 42.5/30 30/20
5 Burpees Over Bar

P3. Rest

(Score is Rounds & Reps)

Swap when the runner is back

Sunday

Weightlifting

EMOM 10
Starting @50%
1 Clean & Jerk

5x3 Front Squats @75%

5x5 Push Press


HIIT60
2 ROUNDS
1000m Run
50 Russian KB Swings 24/16 16/12
50 Sit-Ups

Into

2 ROUNDS
50/40 Cal Ski
30 Goblet Squats
30 Hollow Rocks

(Score is Time)


Monday 21st November - Sunday 27th November

Monday

Strength
6-4-2-6-4-2* Bench Press


Workout

"TABATA"
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - Single DB Front Squat 15/10 10/8
TABATA 2 - Knees to Elbow
TABATA 3 - Double Unders

-Rest 1:00 b/t Tabatas-

Tuesday

Strength

EVERY 1:30 x 7 SETS*
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder To Overhead

*Start Moderate and build to Mod-Heavy.



Workout
DT

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

Wednesday

Partner Workout

AMRAP x 28 MINUTES
You Go I Go
12/10 Cal Row
10 Goblet KB Lunges 24/16 16/12
15 Sit-Ups

After every round complete 3 Bar Muscle Ups together

(Score is Total Rounds + Reps)


BMU Option 1: Up-Down Jumping Bar Muscle-Up
BMU Option 2: Up-Down Jumping Pull-Up or Chest to Bar Pull-Up




Weightlifting

7x
1 Clean + 2 Split Jerks @70%

5x
2 Pause Front Squats @70%

3x
8-12 RDLs @BW


Thursday

Workout

GRATITUDE
4 ROUNDS FOR TIME
11 Power Snatches (95/65)|(65/45)
400m Run
12 Handstand Push-Ups
22/18 Cal Bike
12 Burpees

(Score is Time)

KG BB: (42.5/30)|(30/20)

Hero

Dork

6 rounds for time of:
•60 double-unders
•30 kettlebell swings
•15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Friday

Strength

8-6-4-6-8 Back Squat



Workout

CLEARANCE SALE
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)|(75/55)
8 Pull-Ups
10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Saturday

Endurance

FOR TIME
90/75 Cal Row
75 Sumo Deadlifts 90/65 65/45
75 Hand Release Push-Up
60/50 Cal Row
50 Sumo Deadlifts
50 Hand Release Push-Up
30/25 Cal Row
25 Sumo Deadlifts
25 Hand Release Push-Ups

Partner Workout

AMRAP 30
Split the work
200 Double Unders
100 Deadlifts 70/50 50/35
50 Cal Bike
25 Wall Walks



Super Saturday 10-12

0-20 minutes
AMRAP
500m Row
21 Thrusters 42.5/30 30/20
21 Burpees over bar

20-25 minutes
Rest

25- 45 minutes
Helen
3RFT
400m Run
21 KB Swings 24/16 16/12
12 Pull Ups

Rest for remaining time

45- 75 minutes
In Pairs
AMRAP
Split the work
200 Double Unders
100 Deadlifts 42.5/30 30/20
50 Cal Bike
25 Wall Walks

Sunday

Weightlifting

7x
1 Snatch + 2 Overhead Squats @70%

5x
2 Pause Back Squats @70%

5x
10 Weighted Sit Ups 10-20kg
15 Slow High Knees

HIIT60
EMOM x 24 MINUTES
MIN 1 & 2 - AMRAP of 10 Toes to Bar + 35 Double Unders*
MIN 3 - 15 DB Push Press 22.5/15 15/10
MIN 4 - :45 Cardio Choice

*Pick up where you left off.