12/8 Team WOD

1) Skill: Spend 10 Mins working on rope climb skills and strength

***If you already have rope climbs do the following 10 Min EMOM:
Even Mins – 2-3 Rope Climbs
Odd Mins – 30 Sec Hollow Hold

2) Teams of 2 Complete the following for time:
-50 Pull-Ups
-200m KB Farmer Carry (Blue,Red) (100m Each Teammate)
-50 Slam Balls (30,20)
-200m KB Farmer Carry (Blue,Red) (100m Each Teammate)
-50 Burpees
-200m KB Farmer Carry (Blue,Red) (100m Each Teammate)
-50 SDHP (Blue,Red)
-200m KB Farmer Carry (Blue,Red) (100m Each Teammate)
-50 Box Jumps (24,20) (Scale = Steps Ups)
-200m KB Farmer Carry (Blue,Red) (100m Each Teammate)

12/7 WOD

1) Skill Work: 2 Rounds (Use light weight or empty bar)
***If mobility is a problem do power variations instead…
-3 Hi Hang Clean & Push Press
-3 Hang Clean & Push Jerk
-3 Clean & Jerk
-Rest 60 Seconds

2) Strength: Every 2 Mins for 20 Mins (10 Sets)
-2 Cleans + 1 Jerk (rest 10 seconds b/w cleans)
*Work up to a max for the day, start around 50% of your 1RM!

b) Fintess / Fat Loss – Every 3 Mins for 18 Mins (6 Sets)
-5 Hang Power Clean
-5 Push Press
-5 Front Squats
-30 Second Plank Hold

3) Conditioner – For time:
-Row 1000 Meters
immediately followed by…
4 Rounds of:
-5 Power Clean (155,105)
-10 Hand Release Push Ups
-20 WallBalls (20,14)

12/6 WOD

1) Skill: 10 Mins – Kipping drills
(If you don’t have at least 3 strict pull ups then you will be doing 5 Strict Pull Ups every 2 Mins for 10mins as you have no business learning a kip until your shoulder joint is strong enough to support your bodyweight!)
-Kipping Drill
-Kipping Pull Up Drill

-For advanced athletes with perfect kipping skills you may work on butterfly pull ups or kipping c2b pull ups instead…

2) Conditioner: 24 Min EMOM (8 Rounds)
1st Min: 10 C2B Pull Ups
2nd Min: 15 Russian KB Swings (Blue,Red)
3rd Min: 30 Double Unders (75 Singles)
*If you cannot complete the given task with 10-15 seconds rest then lower the weight or lower the reps to get within the time constraints…

12/5 WOD

1) Warm Up: 2 Rounds
-15 Banded Glute Bridges
-10 Banded Lateral Walks each direction
-10 Jumping Squats with empty Barbell on back (Scale = No weight)
-10 Good Mornings with empty barbell on back
-Rest 60 Seconds

2) Strength: Take 5 Mins to warm up to your first set of squats, then…
a) Performance – Every 2.5 minutes, for 15 minutes (6 sets) of:
-Front Squat x 3 reps – No tempo today find a 3RM

b) Fintess / Fat Loss – 5 Rounds

-10 Front Squats (Scale = DB Front Rack Squats/Goblet Squat/Air Squat)
-10 DB or Plate Chops (each side)
-40 Flutter Kicks
-Rest 60-90 Seconds

3) Conditioner: (Go in heats of 6)
Buy In – 500m Row

then, perform 21-15-9 of:
-Thrusters (135,85) (Scale = DB Thruster)
-Burpee over bar

12/3 WOD

1) Strength: Every 2 Mins for 10 Mins
-10 Thrusters
*Work up to a challenging weight for the day

2) Conditioner: 5 Rounds for time (20 Min Cap)
Buy In: 800m Run
then immediately perform 5 rounds of…
-10 Box Jumps (24,20) (Scale = Step Ups)
-10 Sumo Deadlift High Pull w/ Barbell (95,65)
-10 Toes to Bar

3) Extra Credit: 3 Sets (not for time)
-10 Barbell Curls
-Hanging L-Sit Hold for Max Time (Scale = Hanging Bent Knee Hold)
-Rest 60 seconds

12/1 Team WOD

1) Core Work – 2 Rounds of:
-60 Second Plank Hold
-Rest 15 seconds
-30 Second Left Side Plank Hold
-Rest 15 seconds
-30 Second Right Side Plank Hold
-Rest 30 seconds
2) Strength:
a) Performance – 5 Rounds
-Tempo Bench Press x3 reps (3-1-X-2)
-Rest 60 Seconds
-10 Butterfly/Kipping Pull Ups (Work on form and quality of your kip!)
-Rest 60 Seconds

b) Fintess / Fat Loss – 5 Rounds

-Bench Press x8-10 reps
-Rest 60 Seconds
-6-8 Strict Pull Ups
-Rest 60 Seconds

3) Conditioner – 15 Min AMRAP – Teams of 2, only 1 person works at a time:
-20 Renegade Rows (50,30) (L. Arm Row, Push Up, R. Arm Row) (Scale = No Push Up)
-40 Hang DB Snatch (50,30)
-60 KB Swings (Blue, Red)
-80 Double Unders


11/30 WOD

1) Skill: Power Clean Drills (Use empty barbell or very light weight)
-3 Hi Hang Clean Shrug
-3 Hi Hang Clean High Pull
-3 Hang Muscle Clean (No knee re-bend)
-3 Hang Power Clean
-3 Front Squat
-3 Hang Squat Clean
-3 Position Clean from strength section below (Scale = 3 position power clean)
-Rest 1 Min and repeat

2) Strength –
a) Performance –  Every 90 Seconds for 15 Mins (10 Sets)
-3 Position Clean with 2 second pause at each position
*Set up for your clean from the ground as usual, you will then separate the weight from the ground and pause 1″ above the floor for 2 seconds, then pull up to just below the knee and pause for 2 seconds, then pull up to just above the knee and pause for 2 seconds and then complete your full squat clean from there. Work up to a heavy set on the complex for the day…

b) Fitness / Fat Loss – 12 Min Alternating EMOM
Even Mins – 5 Hang Power Clean
Odd Mins – 20 Mountain Climbers

3) Conditioner: 10 Min AMRAP
-10 Front Rack Split Squats (R. Leg in front) (115,75) (Use AbMat under knee)
-10 Front Rack Split Squats (L. Leg in front) (115,75) (Use AbMat under knee)
-10 T2B
-10 Burpee Over Bar

11/29 WOD

1) Skill: 5 Mins – Power Jerk Drills – 2 Sets (use only the barbell or very light weight)
– Push Press x3
Tall Power Jerk x3
Pause Power Jerk x3 (Demo Video is a Split Jerk, you will just do power instead)
Power Jerk x3

2) Strength:
a) Performance – Every 2 Mins for 12 Mins (6 Sets)
1 Push Press + 2 Power Jerk
*Work Up to a max for the day

b) Fitness / Fat Loss – Every 2 Mins for 12 Mins (6 Sets)
5 Push Press

3) Conditioner: In teams of two, with one partner working at a time, partners alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:
-5 Hand Stand Push-Ups (Scale = DB Push Press)
-10 Slam Balls (30,20)
-25 Double Unders (Scale = 75 Singles)
-Row (250m,200m)

11/28 WOD

1) Strength: Take 5 Mins to warm up to your first set of squats, then…
a) Performance – Every 2.5 minutes, for 15 minutes (6 sets) of:
-Tempo Back Squat x 5 reps @ 3-1-X-1

b) Fintess / Fat Loss – 5 Rounds

-8-10 Back Squats (Scale = Goblet Squat/Air Squat)
-10 Russian Twists (each side)
-40 Flutter Kicks
-Rest 60-90 Seconds

2) Conditioner for time: 21-15-9
Kettlebell Swings (Blue,Red)
-Push-Ups
-Pull-Ups

3) Extra Credit: 3 Sets of
-20 WallBall Sit-Ups
-20 KB Russian Twists

11/26

1) Warm Up: 2 Rounds
-10 Banded Glute Bridges
-10 Banded Lateral Walks each direction
-10 Banded Air Squats (Band around knee)

2) Strength:
a) Performance – Every 2 Mins for 12 Mins (6 Sets)
-3 Thrusters (Work up to a 3RM for the day)

b) Fintess / Fat Loss – Every 2.5 Mins for 12.5 Mins (5 Rounds)
-8 DB Thursters
-10 Ring Rows

3) Conditioner: 15-12-9 of the following:
-Power clean and jerk (155,105)
-Burpee Over Bar