Warm Up

1 set: 
35/50 calorie bike

3 sets:
10 wall-facing squats
50 foot single-arm overhead KB carry/arm

1 set: 
10 kip swings
1 Turkish get-up/arm

1 set: 
5 pull-ups
1 Turkish get-up/arm (increase weight)

1 set: 
5 pull-ups
1 Turkish get-up/arm (workout weight)

Partner WOD


120 pull-ups L2-jumping pull ups L1-Ring Rows


30 KB Turkish get-ups L3-50/35# L2-35/20# L1-25/10#


– Switch arms as needed - Share the work -

For Time

Friday 12/29/23

Warm Up - 2 sets:  50 single-unders - 15 air squats - 10 alternating plank reach-throughs - 2 sets:  :30 double-unders - 10 burpees - 2 sets:  30 double-unders - 5 push-ups to down dog –

WOD – 15 Min CAP

75 double-unders L2-35 DUs or attempts L1-75 high jump singles

20 hands off deck push-ups L2- hands off deck worm up L1- hands off deck knee pushups

5 rounds for time

Strength – Front Rack back step lunges – 10 (empty bar) 8 (add wt) 6-6-6-6-6-6-6 (alternating 3 each leg) (2:30 each round)

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg

Warm Up – Partner Warm Up: On a 6:00 clock: Team that completes the most 100-meter intervals wins.

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.

• Penalty movements: False grip ring rows - Scap pull-ups - Kip swings - Jumping ring dips

1set: 3 ring dips - 3 low ring transitions - 5 ring swings - Every 2:00 x 4 sets: 1-5 muscle-ups – On the fourth set, perform AMRAP until failure.

Beginner: muscle-up transitions, pull-ups, ring rows - Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups - Advanced: 5 ring muscle-ups

WOD

5 Min EMOM


:35 max-calorie row


5 Min EMOM


:40 max-calorie row


5 Min EMOM


:45 max-calorie row


5 Min EMOM


:50 max-calorie row

Score is Total Calories

Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)

Warm Up - 1 set: 1:30 row (easy) - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - 1 set: :45 row (easy) - :45 row (moderate) - 10 deadlifts (empty barbell) - 10 inchworms + push-up - 1 set: :30 row (easy) - 1:00 row (hard) - 2 wall walks - 10 deadlifts (95/135 lb) - 3 sets: 2 deadlifts – Build in load –

WOD I

AMRAP 8: 


2 wall walks L2-4 wall step ups L1-2 inchworm + pushups


2 deadlifts L3-315/205# L2-185/125# L1-95/65#

Rounds + Reps

WOD II

Every 3:00

500m Row - *rest with time remaining* L2-400m L1-250m

6 Rounds – Slowest 500m time is your score –

Post WOD - 3 sets: :30 couch stretch/side - :30 foam roll upper back - :30 foam roll lats/side

Warm Up - 1 set: 10 alternating Spiderman stretches - 10 Kang squats - 10 leg swings/leg (across the body) - 10 single-leg dumbbell deadlifts/leg - 1 set: 10 med-ball front squats - 10 alternating dumbbell deadlifts - 10 med-ball push presses to target - 10 alternating dumbbell deadlift + shrugs - 10 wall-ball shots – DB Snatch: 4 DB hang snatches per arm – 8 alt DB hang snatches x 2 – 8 alt DB snatches – Test Run: 2 sets: 10 alternating dumbbell snatches - 10 wall-ball shots – Rest :30 between sets –

WOD I


50 alternating DB snatches L3-50/35# L2-40/25# L1-35 reps @ 30/15#
50 wall-ball shots L3-20/14# L2-16/12# L1-35 reps @ 14/10#

2 Rounds for Time

WOD II – With a Partner

40 Turkish Get ups (You pick the weight)

*share the work

*only one works at a time

For Time (10:00 CAP) and LOAD

Post WOD - 3 sets: :20 banded shoulder stretch/side - 20 banded pull aparts

Luke 2:1-20

The Birth of Jesus

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.)3 And everyone went to their own town to register.

4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

14 “Glory to God in the highest heaven,    and on earth peace to those on whom his favor rests.”

15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.

-Christmas Sweater Partner WOD-

"Baby Grinch"


50 Burpees


50 Box Jump Overs 24/20" - 20/16" - 18/12"


50 Handstands


50 Deadlifts 95/65# – 65/45# – 55/35#


50 Double unders / 100 Singles


50 Clean & Jerk 95/65# – 65/45# – 55/35#


50 Handstands


50 Thrusters 95/65# – 65/45# – 55/35#


50 Abmat Sit ups


50 Air Squats


50 Calorie Bike


50 Handstands


50 Power Snatches 95/65# – 65/45# – 55/35#


50 Wall Ball Shots 20/14# - 16/12# - 14/10#


For Time

Warm Up - 2 sets: 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 alternating hamstring scoops - 20 high knees - 20 butt kickers - :30 jumping jacks = :30 up-downs - :30 burpees - 2 sets: 200-meter run – Rest 2:00 between sets - 1 set: 200-meter run - 10 burpees

WOD

AMRAP 2:


200-m run L2-same L1-100m
 AMRAP burpees

– Rest 2:00 –

AMRAP 4:


400-m run L2-300m L1 200m
 AMRAP burpees

– Rest 4:00 –

AMRAP 6:


800-m run L2-600m L1-400m
 AMRAP burpees

For total burpees

*Bike / Row substitutes allowed*

Post WOD - 3:00 seated straddle stretch

Warm Up - AMRAP 4: 20 jumping jacks - 5 push-ups - 20 alternating shoulder taps - 5 shoulder presses (PVC) – Shoulder press: (empty bar) – 5-5-5-5 – add weight each set –

Strength – Shoulder Press – 3-3-3-3-3-3-3 – work to heaviest –

Accessory - On an 8:00 clock:


Handstand walk practice
–

Beginner: pike handstand shoulder taps
–

Intermediate: back-to-wall handstand shoulder taps
–

Advanced: handstand walks

Post WOD - 1 set: 1:00 banded shoulder stretch/arm

Warm Up - 2 sets: 1:00 bike - 10 scorpion stretches (slow) - 10 table tops (slow) - 2 sets: :30 bike - 10 good mornings + hop - 10 leg swings/leg – 5 med ball front rack squats – 5 kips +K290 – 10 reverse lunge steps – 5 med ball push presses (to target) – 5 knees to armpits – 8 alt box step ups – 5 wall ball shots – 5 toes to bar – 5 box jumps –

WOD – 15 Min AMRAP


10 wall-ball shots L3-20/14# L2-16/12# L1-14/10#


10 toes-to-bars L2-knees to elbows L1-knees as high as possible


10 box jumps L3-24/20” L2-20/16” L1-18/12”


– Step down from the box –

Rounds + Reps

Accessory – Weighted Pull ups - 3-2-2-1-1-1-1

– work to heaviest weight –

Post WOD – 2:00 quad smash (roller) - 1:00 cobra stretch

Warm Up - 1 set: 1:20 row (easy) - :40 good mornings + jump - 1 set: 1:20 row (moderate) = :40 air squats - 1 set: 1:20 row (fast) - :40 burpees - 1 set: 10 alternating reverse lunges - 10 hang power cleans (empty barbell) - 10 alternating long reverse lunges - 5 hang power cleans (add weight) - 10 alternating elevated reverse lunges - 5 hang power cleans (add weight) - 10 alternating single-leg squats to box - 3 hang power cleans (add weight) - 10 alternating heel hook squats - 3 hang power cleans (add weight) - 10 alternating single-leg squats - 3 hang power cleans (add weight) –

WOD


2,000-meter row
 L2-1500m L1-1000m

50 alternating single-leg squats L2-50 to a target L1-50 alt reverse lunges


30 hang cleans L3-225/135# L2-155/105# L1-75/55#

For Time

Strength – Deadlift – 2-2-2-2-2-2-2 (2 min per round)

Post WOD - 2 sets: :30 frog stretch - :30 couch stretch/leg

Warm Up - AMRAP 5: 50-ft shuttle run - 15 plate ground-to-overheads 15/10# - 50-ft shuttle run - 10 alternating overhead lunges 15/10# - C2B pull ups: 5 kip swings + 3 kips – 5 kipping pull ups – 3 chest to bar pull ups – 3 chest to bar pull ups – Push jerk: 5 jump and land (hands by sides) – 5 jump and land (hands at shoulders) – 5 jump, punch and land (no bar) – 5 push jerks w/ PVC – 5 push jerks w/ barbell – Sumo deadlift high pulls: 5 sumo deadlifts – 5 deadlift shrugs (slow) – 5 deadlift shrugs (fast) – 5 sumo deadlift high pulls – Load up: 3 sets: 10 push jerks - 4 sumo deadlift high pulls – Add load each set –

WOD


15 push jerks L3-95/65# L2-75/55# L1-12 @ 65/45#


12 chest-to-bar pull-ups L2-10 kipping pull ups L1-9 ring rows


9 sumo deadlift high pulls L3-95/65# L2-75/55# L1-6 @ 65/45#

5 Rounds for Time

Post WOD - 30 reach, roll, and lift

Warm UP - 10 arm swings across - 10 arm swings overhead - 10 torso twists - 20 air squats - 20 high knees - 20 butt kickers - :30 jumping jacks - :30 up-downs - :30 burpees

With PVC: 5-4-3-2-1 - Pass through / OHS

With Empty Bar: OHS 5-3-1

Rope climb progression: 3 hand over hand – 2 foot hooks – 1 foot hook + 1 pull – 1 rope climb (3 pulls)

Box jump-overs: 6 box step ups – 3 box jumps – 3 box jump-overs

Partner WOD


10 rope climbs (15 ft)
 L2-8 as high as possible L1-10 hand over hand

20 burpee box jump-overs L3-24/20” L2-20/18” L1-18/16”


30 overhead squats L3-115/75# L2-85/55# L1-55/35#

3 rounds for time with a partner

Accumulate:
:30 lat roll/side
1:00 cobra stretch

Warm Up - 200-m run – Then - 50 ft of each: Jog x 3 - Skipping high knees - Lateral shuffle/direction - Toy soldiers (10 kicks then jog) - Samson lunges (10 lunges then jog) - Bunny hops (10 hops then jog) - Broad jumps (5 jumps then jog) - Burpee broad jumps (5 jumps then jog) – Then – 200m run - 1 set: 50-meter med-ball jog – Rest :15 - 50-meter med-ball run – Single KB carry - 1 set: 50-meter carry at the shoulder – Rest :15 - 50-meter carry at the side – Double KB carry - 50-meter double-kettlebell carry, slow – Rest :15 - 
50-meter double-kettlebell carry, fast –

WOD


1600m run L2-1200m run L1-800m run


800m med-ball carry L3-20/14# L2-16/12# L1-400m @ 14/10#


400m single-KB carry L3-55/35# L2-45/25# L1-200m @ 35/15#


200m double-KB carry L3-55/35# L2-45/25# L1-100m @ 35/15#

For Time

Post WOD – 200-meter walk - 1:00 hamstring stretch/side

Warm Up - 2 sets: 5 push-ups to down dog - 10 PVC pass throughs - 5 push-ups to down dog - 10 PVC around-the-worlds - 5 push-ups to down dog - 10 PVC snatch grip behind the neck presses – Empty bar - :20 setup position hold – 5 deadlift shrugs – 5 hang muscle snatches – 5 muscle snatches – 5 snatch balances – 5 hang power snatches – 5 power snatches – Load up: 3 sets: 3 power snatches – Continue to build in weight to ~60% of best power snatch –

Strength WOD – Power Snatch – 5-5-5-3-3-3-1-1-1

Post WOD – 2 sets: :30 foam roll t-spine - :30 foam roll quads/side

Warm Up - 1 set: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 5 single-arm ring rows/arm - 30 jumping jacks - 5 ring rows - 30 jumping jacks -10 jumping pull-ups - 30 air squats - 10 jumping pull-ups - 30 air squats - 4 sets: 2-3 strict pull-ups - 4 front squats – Rest 1:00 between sets –

WOD

8 Min AMRAP
4 front squats L3-185/125# L2-135/95# L1-75/55


4 strict pull-ups L2-2 strict pull ups L1-4 ring rows

Rounds + Reps

Strength – Front Squat – 5-5-3-3-1-1-1

Post WOD - 1:00 foam roll quads - 1:00 foam roll lower back - 1:00 foam roll lats

Warm Up - 3 sets: 10 reps or :30 of each movement: Samson stretch lunge - PVC overhead squat (weight in heels) - Strict sit-ups (minimal arm movement) - Good mornings (neutral spine) - Strict pull-ups (full range of motion) - Strict ring dips (full range of motion) - 1 set: 2 x :30 row // Chest and torso upright. - 2 x :30 row // Hold the end of the stroke for :01. - 2 x :30 row // Return the arms before the knees bend. - 2 x :30 // Speed up the cadence, but still extend the arms before the knees bend. - 2 sets: 150-meter row, holding 1:45-2:30/500-meter pace - Rest 1:00 –

WOD

:30 row for calories

:30 rest

12 rounds for total calories

Skill - 10 Min EMOM

50ft handstand walk or as far as possible in :30 L2-:30 handstand walk practice L1-:30 shoulder taps (handstand, pike, pushup plank)

Post WOD

2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

Warm Up - :30 jumping jacks - :30 mountain climbers - :30 alternating Spiderman stretches - :30 plank – Double under progression: :20 of each movement – jump in place (no rope) – single unders – running sigles - high jump singles – double unders – GHD sit ups: 5 GHD sit-ups to parallel - 5 full range of motion GHD sit-ups – Hang power cleans: empty bar – 8 hang clean pulls – 8 hang muscle cleans – 8 tall power cleans – 8 hang power cleans – Push press: empty bar – 4 strict presses – 8 dip and holds – 8 dip and drives (slow) – 8 dip and drives (fast) – 8 push presses – Build up: 2 rounds: 3 hang power cleans - 3 push presses – Build each set to workout load –

WOD


100 double-unders L2-2:00 DUs attempts – L1-100 single unders


75 hang power cleans L3-75/55# L2-50 hang pwr cleans 65/45# L1-30 hang pwr cleans 45/35#


50 GHD sit-ups L2-30 GHD to parallel L1-30 abmat sit ups


75 push presses L3-75/55# L2-50 PP 65/45# L1-30 PP 45/35#


100 double-unders L2-2:00 DUs attempts – L1-100 single unders


For Time

Post WOD - :30 kneeling quad stretch/side - :30 standing calf stretch/side

Warm Up – :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (empty bar) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 clean pulls (empty bar) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 10 muscle cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - :20 jump rope - 10 power cleans (empty bar) – Build up: power cleans – 5-5-5-5 –

WOD


2 power cleans L3-155/105# L2-115/85# L1-75/55#


50 double-unders L2-25 DUs / Attempts L1-50 singles


4 power cleans


50 double-unders


6 power cleans


50 double-unders


8 power cleans
50 double-unders


10 power cleans

For Time

Strength WOD – Power Cleans – 2-2-2-2-2 (touch and go)

Skill - :30 plank hold - :30 rest – 10 rounds

Post WOD - 1:00 lacrosse ball foot/side - 1:00 standing pike stretch

Warm Up - :30 row (slow) - 10 reverse lunges - 10 hollow rocks - 10 knee push-ups - :30 row (moderate) - 10 reverse lunges - 10 tuck-ups - 10 push-ups - :30 row (hard) - 10 reverse lunges - 10 strict knee raises - 10 pike push-ups (floor) – KB step up: 8 alternating step-ups - 8 alternating kettlebell step-ups (light) = 8 alternating kettlebell step-ups (workout weight) – Toes to bar progression: 3 kip swings – 2 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar – 5 toes to bar – Handstand pushups: 3 pike pushups (floor) – 3 pike pushups (box) – 3 handstand negatives – 3 strict handstand pushups – 3 handstand pushups – Mini round: 6 alternating kettlebell step-ups - 5 toes-to-bars - 4 calorie-row - 3 strict handstand push-ups –

WOD


30 KB step-ups L3-70/55# 20” L2-55/35# 18” L1-20 steps @ 35/15# 16”


30 toes-to-bars L2-knees to elbows L1-20 knees as high as possible 


30/22 calorie row L2-same L1-20/15 calorie row


30 strict handstand push-ups L2-15 strict hspu L1-20 pike pushups


30/22 calorie row L2-same L1-20/15 calorie row


30 toes-to-bars L2-knees to elbows L1-20 knees as high as possible


30 KB step-ups
– Hold the KB on the shoulder.

For time

Post WOD - 3 sets: :30 left-side straddle stretch - :30 right-side straddle stretch