Monday, Dec 11

Strength 

Front Squat 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

Amrap 8

8 Burpees over the bar 

6 power snatches 65/95

4 bar muscle ups 

*8 pull-ups 

*6 reps of this transition drill 

XT

Speed Press 

9 x 3 - 50% 

Ring row 3 sets to failure

Saturday, Dec 9

Community WOD 

AMRAP 8

PA) row 

PB) KB goblet hold 

Rest 2 

AMRAP 8 

PA) Bike 

PB) holds a air squat 

Rest 2 

AMRAP 8 

PA) burpees 

PB) Buddy does double KB famer hold 

Rest 2 

AMRAP 8 

PA) KB swings 

PB) plank hold

Friday, Dec 8

Strength 

Press 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon 

Amrap 10

5 Knees to elbows

15 air squats 

30 double unders 

XT

Speed back squat 

12 x 2 - 65% 

GHDSU hold (at parallel) 

3 sets to failur

Thursday, Dec 7

Rebuild  

3 rounds 

Good Mornings 10

DB glute bridge floor press 10 

Band face pull 15

*Tempo 31x1 

*looking to leave 2 reps in reserve 

Metcon

Bike Buy-in 

20/30 cals 

3 rounds for time: 

20 reverse lunges 

20 swings 

Rebuild

3-4 rounds 

Lateral sled 50/50’ 

Band pull throughs 20

Lateral box step ups 10/10

Wednesday, Dec 6

Strength 

EMOTM for  6 minutes 

2 Snatches  80% ceiling 

Rest 4 minutes 

EMOTM for 6 minutes 

2 C&J’s 80% ceiling 

*These Should Be Power Only!

Metcon

Double alternating tabata 

Pull-ups 

Wall balls 

XT

Vertical jump 10 x 3 

Rope Climb

3 sets to failure

Tuesday, Dec 5

Rebuild 

3 rounds 

RFE split squats 8/8

Bent over row 12

SA landmine turkish sit-up 6/6

*Tempo 31x1 

*looking to leave 2 reps in reserve 

Metcon

5 rounds for time: 

Row 15/20 cals 

10 burpee box jumps 20/24 

Rebuild

3-4 rounds 

DB shoulder rotation 5/5 

Lateral skater jumps 20 

Reverse sled 100

Monday, Dec 4

Strength 

Deadlift 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

Amrap 12 

6 ring dips 

12 DB snatches 

24 lateral hops over the bell 

XT

Speed Bench

9 x 3 - 50%

Box HSPU 3 sets to failure

Saturday, Dec 2

Community WOD 

With a buddy, everything split: 

6 minutes per movement 

1 minute rest between movements 

Row 

Bike 

KB Swings 35/53

Ab-mat Sit-ups 

Push Press 35/45

Jumping Lunges

Friday, Dec 1

Strength 

Bench Press 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon 

3 minutes of 

Ring muscle ups 

3 minutes of squat cleans 95 / 135 

2 minutes of 

Ring muscle ups 

2 minutes of 

squat cleans 95 / 135 

1 minute of 

Ring muscle ups 

1 minute of squat cleans 95 / 135 

XT

Speed Sumo Deadlift 

8 x 1 - 70%

Thursday, Nov 30

Rebuild  

3 rounds 

Spanish Squats 8

Bent over row 8

½ kneeling SA KB press 8/8 

*Tempo 31x1 

*looking to leave 2 RIR 

Metcon

Amrap 15: 

3 Burpees 

21 Double unders 

6 burpees 

21 double unders 

9 burpees 

21 double unders 

*add 3 burpees each round 

Rebuild

3-4 rounds 

band oblique twists 25/25 

Sled push 100’ 

Band face pull 15

Wednesday, Nov 29

Weightlifting Wednesday

EMOTM for  6 minutes 

2 Snatches  85% ceiling 

Rest 4 minutes 

EMOTM for 6 minutes 

2 C&J’s 85% ceiling 

*These should be touch and go reps. Power only!

Metcon

For time: 

Run 800m 

40 toes to bar 

Bike 15/20 cals 

XT

Alternating Bound 6 x 25’ 

Strict toes to bar 3 sets to failure

Tuesday, Nov 28

Rebuild 

3 rounds 

Good Mornings 8

SA DB rear delt raise 8/8

SA SL glute bridge floor press 8/8 

Metcon

3 rounds 

Amrap 4 

30 Plate hops

20 Plate GTO

10 Plate Box overs

Rest 2

Rebuild

3-4 rounds 

Reverse sled pull 100’ 

Plate Box overs 10 

Seated Plate raise  10

Monday, Nov 27

Strength 

Back Squat 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

AMRAP 10

Row 15/20 cals 

5 C2B pull-ups 

10 OHS 75/115 

XT

Speed Incline Bench

9 x 3 - 50% 

Banded strict pull-ups 3 sets to failure

Saturday, Nov 25

Community WOD

8 minute clock 

PA) run 200m 

PB ) AMRAP DB snatches 

Rest 4 

8 minute clock 

PA) run 200m 

PB ) AMRAP SA DB Hang C&J 

*alternate every 5 

Rest 4 

8 minute clock 

PA) run 200m 

PB ) AMRAP

SA DB thrusters 

*alternate every

Friday, Nov 24

Community WOD

10 rounds:

1:00 each movement 

Burpees 

Bike 

Rest 

*teams of 3, one person per station. Score is total reps for burpee and bike.

Thursday, Nov 23

Rest Day!

Happy Thanksgiving!

Wednesday, Nov 22

Strength 

Incline bench 

4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

21-15-9 

Front squats 95/135 

Rowing cal 

XT

Speed Front Squat 

8 x 1 - 70% 

Banded Ring Dip 3 sets to failure

Tuesday, Nov 21

Rebuild

3 sets 

RFE split squats 10/10 

SLDL 10/10 

Dub KB Overhead carry 100’ 

Metcon

5 rounds for time: 

10 v-ups 

15 KBS 

Bike 10/15 cals 

Rebuild

4-5 rounds 

10 Deadbugs 

20 Band pull throughs 

100’ Sled push

Monday, Nov 20

Strength 

Sumo Deadlift 

4rm 

50% / 4 

60% / 4 

70% / 4 

80% / 4 

90% / 4 

*based off 1rm 

Metcon 

Amrap 15

5 strict Pull-ups 

10 Ring Dips 

15 Box jumps 20/24  

XT

Speed floor press 

9 x 3 - 50% 

3 sets to failure 

Banded strict pull-ups  (target 8-15 reps )

Saturday, Nov 18

Community WOD 

AMRAP 15

Partner A: 

200m med-ball hill run 14/20

Partner B: 

AMRAP 

10 Push-ups 

15 Sit-ups 

20 reverse stepping Lunges 

*pick up where your partner left off. 

Rest 5:00 

AMRAP 15

Partner A: 

Building lap SA farmer carry 35/53

Partner B: 

Row for Max meters