WOD - Class Programming
Wednesday, Dec 20
Strength
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
4 rounds
1:00 burpees
1:00 double unders
1:00 rest
XT
Single leg hops6 x 25’ each
Dips 3 sets to failure
Tuesday, Dec 19
Rebuild
3 rounds
FFE DB suitcase split squat 10/10
½ kneeling SA KB press 10/10
*tempo 31X1
Metcon
5 rounds for time:
Row 15/20 cals
Run 400m
Rebuild
5 rounds
SA carry 50/50’
20/20
Monday, Dec 18
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
AMRAP 15
10 toes to bar
15 Push-ups
30 air squats
XT
9 x 3 - 50%
3 sets to failure
Saturday, Dec 16
Community WOD
12 days of Christmas WOD
1 - Strict pull-up
2 - Box jump overs
3 - Push-ups
4 - Wall balls
5 - Cal row
6 - Air squats
7 - Cal bike
8 - Kettlebell swings
9 - Burpee
10 - Alternating DB snatch
11 - Toes to bar
12 - SA alternating devil press
Friday, Dec 15
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
50-40-30-20-10
15-12-9-6-3
Deadlift 155/225
XT
8 x 1 - 70%
3 sets to failure
Thursday, Dec 14
Rebuild
3 rounds
SA DB row 10-15
SA SL glute bridge floor press 6-8
*Tempo 31x1
*looking to leave 2 reps in reserve
Metcon
3 rounds for time
20 SA DB hang cleans *alternate hands every 5
Rebuild
4 rounds
Wednesday, Dec 13
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 - not full lifts.
Metcon
Amrap 10
Bike 15/20 cals
10 toes to bar
30’ Bear crawl DB drag 35/50 lb
XT
Reactive box jumps 15 set of 1
Strict toes to bar 3 sets to failure
Tuesday, Dec 12
Rebuild
3 rounds
SLDL 10/10
Bent over DB rear delt raise 8-12
*Tempo 31x1
*looking to leave 2 reps in reserve
Metcon
7 rounds for time:
SA carry 50/50’
10 Step-ups
10 Push-ups
Rebuild
4 rounds
SA carry 50/50’
Monday, Dec 11
Strength
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
Amrap 8
6 power snatches 65/95
*8 pull-ups
*6 reps of this transition drill
XT
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
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
12 x 2 - 65%
GHDSU hold (at parallel)
3 sets to failur
Thursday, Dec 7
Rebuild
3 rounds
DB glute bridge floor press 10
*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’
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
3 sets to failure
Tuesday, Dec 5
Rebuild
3 rounds
RFE split squats 8/8
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
Reverse sled 100
Monday, Dec 4
Strength
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
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
50% / 5
60% / 3
70% / 3
80% / 2
90% / 1
100% / 1
Metcon
3 minutes of
3 minutes of squat cleans 95 / 135
2 minutes of
2 minutes of
squat cleans 95 / 135
1 minute of
1 minute of squat cleans 95 / 135
XT
8 x 1 - 70%
Thursday, Nov 30
Rebuild
3 rounds
*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’
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
SA SL glute bridge floor press 8/8
Metcon
3 rounds
Amrap 4
30 Plate hops
20 Plate GTO
Rest 2
Rebuild
3-4 rounds
Reverse sled pull 100’