Wednesday, Jan 3

Strength 

OTM for 10:00 

Clean x 3 

Burpee high jump x 3 

Metcon

3 rounds for time: 

10 strict ring dips

20 wall balls 

Bike 24/30 cals 

Strength 

Clean deadlift on riser *use 25lb plate to stand on

4 x 6  ( 2 reps in reserve ) 

*Between sets accumulate 30 strict ring dips or scaled versions in sets of 3-5 

Tuesday, Jan 2

Rebuild 

3 rounds of 10 each 

Narrow stance squat

SA DB row 

3 rounds of 10 each 

SA hollow press

Stiff-leg DL 

Metcon

For time: 

500m row 

500’ KB Goblet carry 

400m row 

400’ SA KB Farmer carry 

300m row 

30 KB swings

200m row 

20 hand to hand swings 

100m row 

Rebuild 

For Quality: 

500’ KB Goblet carry

400’ SA KB Farmer carry 

30 KB swing

20 hand to hand swings 

Monday, Jan 1

Strength 

OTM for 10:00 

Snatch x 3 - 65% ceiling 

Tuck Jump x 3 

Metcon

AMRAP 12 

3 Bar muscle ups *

6 Overhead squat 65/95 

9 burpees over the bar 

*scaled with 6  low bar transition 

XT

Overhead squat 

4 x 6 

( 2 reps in reserve ) 

*Between sets accumulate 30 strict pull-ups or scaled versions in sets of 3-5 

Saturday, Dec 30

Community WOD 

AMRAP 25:00 

Partner A: 

Run 400m 

Partner B: 

5 push-ups 

10 stepping lunges 

15 sit-ups 

*Partner A will take over the work where Partner B leaves off when they get in from the run.

Friday, Dec 29

Strength 

C&J 10 x 1 rep 

20 minutes 

55,60,65,70,75,80,85,90,95,100%

Metcon 

30-20-10 

Bike cals 

Pull-ups 

DB Snatch 35/50

XT

Front squat 4 x 6 - 65% ceiling 

Accumulate 30 strict pull-ups 

Thursday, Dec 28

Rebuild  

3 rounds 

DB bench 10 

SL DL 10/10 

3 rounds

Cyclist squat 10

SA DB row 10/10

Metcon

5 rounds for time:

10 V-ups  

10 burpees 

Rebuild

3 rounds 

Deadbugs 10/10

Goblet reverse Lunges 10/10

JM press 10

Wednesday, Dec 27

Strength 

Snatch 10 x 1 rep OT2M for 20 minutes 

Start at 50% and build slowly over the course of 10 minutes 10 a heavy single for the day 

Metcon

AMRAP 12 

200m run 

20 DB hang C&J’s 35/50 

10 Box jump over 20/24”  

XT

OHS 4 x 6 - 65% ceiling 

Accumulate 30 high box jumps

Tuesday, Dec 26

Rebuild

3 rounds 

SA strict press 10/10

Good Mornings 10

3 rounds 

RFE split squats 10/10

Bent over row 10

Metcon

10 rounds for time:

1 legless Rope climb 

Row 10/15 cals 

Rebuild

3 rounds 

Reverse handle sled 100’

Hammer curl 15 

KB goblet carry 100’

Monday, Dec 25

GYM CLOSED !!

Home Option

AMRAP 7 

Burpees

Saturday, Dec 23

For time with a buddy, splitting everything: 

100 cal row 

100 cal bike 

100 wall balls 14/20

100 sit-ups 

100 SDLHPs 35/53

*order doesn’t matter, but everytime you start the 100 reps of something, you must finish it before moving on.

Friday, Dec 22

Strength 

Incline bench 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon

15-12-9-6-3

Box jumps 24/30

C2B pull-ups 

Front squats 105/155

XT

Speed Front Squat 8 x 1 - 70% 

Banded strict pull-ups 3 sets to failure

Thursday, Dec 21

Rebuild  

3 rounds

Good Mornings 10 

Rower Pike up 10

SA DB rear delt raise 10/10 

*tempo 31X1 

*2 reps in reserve

Metcon

Every 2:00 for 10 rounds 

5 Plate GTO 25/45

6 Jumping lunges 

Bike 5/7 cals 

*score is your slowest round 

Rebuild

3-4 rounds 

ATG lunge 10/10 

Plate front raise to overhead 10 

Lateral sled drag 50’/50’

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

Bent over row 10 

½ kneeling SA KB press 10/10

*tempo 31X1 

*2 reps in reserve

Metcon

5 rounds for time: 

Row 15/20 cals 

Run 400m 

Rebuild

5 rounds 

SA carry 50/50’

Lateral skater jumps 12 

band oblique twists

20/20

Monday, Dec 18

Strength 

Sumo Deadlift

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

Speed floor press 

9 x 3 - 50% 

Strict toes to bar

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 

Floor Press 

50% / 5 

60% / 3 

70% / 3 

80% / 2 

90% / 1 

100% / 1 

Metcon 

50-40-30-20-10

Double unders 

15-12-9-6-3

HSPU

Deadlift 155/225

XT

Speed deadlift 

8 x 1 - 70% 

Box HSPU

3 sets to failure

Thursday, Dec 14

Rebuild  

3 rounds

SA DB row 10-15

Spanish Squats 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 

20 Reverse lunge wall balls 

Rebuild

4 rounds 

KB goblet Reverse lunges 8/8 

DB Hammer curls 12 

Reverse sled pull

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

Kneeling DB press 8-12  

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’

10 KB goblet Step-ups 

10 deficit push-ups