Friday

A. Deadlift (max out)

Every 2:00 x 7 Sets:

Set 1: 4 @ 67-72%

Set 2: 3 @ 75-80%

Set 3: 2 @ 80-85%+

Set 4: 1 @ 87% +

Set 5: 1 @ 90% +

Set 6: 1 @ 95% +

Set 6: 1 @ 100% +

Notes: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first true building set.

We will give you a second attempt the following week if you missed because of the holidays.

B. For Total Time:

3 Rounds

10/7 Cal Bike

25 Double Unders or 40 Single Unders

5 Power Clean (135,95)

2 Rounds

10/7 Cal Bike

25 Double Unders or 40 Single Unders

5 Squat Clean

1 Round

10/7 Cal Bike

25 Double Unders or 40 Single Unders

5 Clean and Jerk

Wednesday

Closed for Christmas Eve!

Tuesday

A. Every :90 x 6 sets: (week 1 of 2)

3 Push press

Build over the 6 sets. The goal is to use all the drive we have been working on with push press to drive the bar off your shoulders. Now, as soon as the bar passes your forehead you want to push yourself under the bar getting your head through and your hips back while locking your arms out as fast as you can. The faster you can lock your arms out, the better! don't rush your recovery, make sure you are stable in your catch before standing up. We will do 2 weeks of triples before moving to doubles.

B. 5 rounds

1:30 work/1:00 rest

12/9 Cal Row

6 burpees over the rower

In the Remaining time of the 90 second window AMRAP:

Push Press (95,65)

Monday

A. Stretch

B. 12 Days of Christmas

1 Burpee

2 Pull Ups

3 Thrusters

4 Hang Power Cleans

5 Push Press

6 Walking Lunges

7 Hang Snatches

8 Front Squats

9 Med Ball Sit Ups

10 Double Unders

11 Deadlifts

12 (00)M Row

Friday

A. Every 1:90 x 6

5 Burpee to plate

3 Hang power clean

Notes: Build to a mod weight over the 6 sets, You should be able to pick the bar up right after you finish the burpees and cycle all 3 reps without resting in the front rack or the hang position.

B. 10 Rounds For Time:

3 Deadlifts(205,145)

5 Toe to Bar

7 Dumbbell Bench Press (50,35)

Thursday

A. Partner Wod

6 Rounds:

1:00 max cal Bike or Row

:30 rest

1:00 Max sit up

:30 rest

1:00 Max Double unders

:30 rest

1:00 seconds max Dumbell Man Maker (50,35)

:30 rest

Wednesday

A. Deadlift (Week 2 of 3)

Every 2:00 x 6 Sets:

Set 1: 5 @ 67-72%

Set 2: 3 @ 72-75%

Set 3: 3 @ 75-80%

Set 4: 2 @ 77-82%+

Set 5: 1 @ 85% +

Set 6: 1 @ 85-87% +

Note: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.

Sets 5,6 are going to be "heavy" singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position. Next week we will build to a max, and we will give you a second attempt the following week if you missed during the holiday week.

B. 5 Rounds:

2:30 work/ 1:00 rest

200m run (or 15/12 Cal Row )

Amrap in remaining 2:30

8 Jump Squats

6 Push Ups

4 Clean and Jerks (115,75)

Pick up where you left off each round. Score is total rounds and reps

Tuesday

A. Every :90 x 6 sets: (max out)

Set 1: 5 Push press

Sets 2-3: 3 Push press

Sets 4-6: 1 Push press

Build over the 6 sets to your heaviest lift for the day. Focus on driving with your legs, keeping your chest upright, and getting your head through the bar as soon as it passes your forehead. Next week will be a deload, and the following week we will start push jerk progressions.

B. 12 Min AMRAP:

3-6-9-12-15-18 etc...

Pull Ups

Wall Balls (20,14)

*At the end of each round 12/9 Cal Bike

Monday

A. Every 1:30 x 6 (week 3 of 6)

Odd Sets - 5/5 Deficit back rack lunges

Even Sets - 5 No lockout front squats

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and 1 & 1/4 front squats. The goal is for both to be at the same weight.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. For Time:

10 Burpee box jump overs (24/20in box)

20 Alternating Farmers Hold Walking Lunges (50/35)

30 Alternating Dumbbell Snatch

120 Double unders (180 single unders)

30 Alternating Dumbbell Snatch

20 Alternating Farmers Hold Walking Lunges

10 Burpee box jump overs

Friday

A. Every 1:90 x 6

2 Hang Power snatch

1 Overhead squats

Notes: Build in weight over the 6 sets with no misses. With heavy pulls on wed, the focus is on technique and perfect positions rather than weight. Power snatch, get your head through the bar and your hips back as soon as the bar passes your forehead. Make sure you are solid and stable before you start to open your hips to stand up. Overhead squat, keep your eyes up and your arms locked out actively reaching for the ceiling. Make sure your shoulders are externally rotated, and not rolling forward.

B. EMOM x 15 (3 Rounds)

Min 1: 100m Run

Min 2: 10 Power Snatch (95,65)

Min 3: 100m Run

Min 4: 10 Overhead Squats + Max Rep Strict Chin Up

Min 5: REST

Thursday

A. Partner Wod

20 Rounds For Time

20/16 Cal Bike

20 Air Squats

20 Burpees

40 Russian Twists with plate (10/side) (35,25)

Wednesday

A. Deadlift (Week 1 of 3)

Every 2:00 x 6 Sets:

Set 1: 5 @ 67-72%

Set 2: 3 @ 72-75%

Set 3: 3 @ 75-80%

Set 4: 3 @ 75-80%+

Set 5: 1 @ 82% +

Set 6: 1 @ 82-85% +

Note: Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.

Sets 5,6 are going to be "heavy" singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position.

B. Every 3 Minutes x 5 rounds: (15 MInutes total)

10 Bench Press (95,65)

10 Pull Ups

In remaining time max cal row, no rest between rounds, at the 3 min mark start right back on bench press. Your score is your total calories over the 5 Rounds.

Tuesday

A. Every :90 x 5 sets: (Week 3 of 3)

3 Push press

Last week of 3s, and we will start building to singles. Goal is to go a little heavier than last week and for all 5 sets should be at the same weight, you should have to push through your second 2 reps. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead.Then we will After singles we will progress to push jerk.

B. 16 Min AMRAP

10 Alternating Single Dumbbell Box step up overs (24/20in) (50,35)

20 Single arm Dumbbell Push Press (10/arm)

30 Sit ups

40 Alternating Lunges

50 Double unders or 75 singles

Monday

A. Every 1:30 x 6 (week 2 of 6)

Odd Sets - 6/6 Deficit back rack lunges

Even Sets - 5 - 1 & 1/4 Front squat

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and 1 & 1/4 front squats. The goal is for both to be at the same weight.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. Every 4:00 x 4 Rounds (16 Min total)

12/9 Cal Bike

6 Power Cleans (135,95)

9 Toe To Bar

6 Front Squats

12/9 Cal Bike

Score your fastest + Slowest time.

Friday

A. Every 1:30 x 6

2 Hang Power Clean

1 Front squat

Notes: Build in weight over the 6 sets with no misses. Hang onto the bar until you have completed all 5 reps. Get set for your front squats getting you elbows under the bar and squeezing your shoulder blades together to help prevent your shoulders from rounding forward.

B. 13 min AMRAP

10/7 Cal Echo Bike

1-2-3-4-5-6-7... and so on

Devils Press (50,35)

Thursday

A. Partner Wod

For Total Time:

4 rounds:

10 Strict Chin Ups

20/15 cal bike

20 Plate Sit Ups

immediately into...

2 rounds:

15 Hand Release Push Ups

20/15 Cal row

30 Plate Russian Twists

immediately into...

1 round:

10 Strict Chin Ups

20/15 cal bike

20 Plate Sit Ups

15 Hand Release Push Ups

20/15 Cal row

30 Plate Russian Twists

Wednesday

A. Every 2:00 x 5 sets (week 3 of 3)

3 Deadlifts

Note: The goal is to build again from last week, but your form should be priority! if you have to compromise position to pick up the weight you are going to heavy. Control the bar on the way down minimising bounce off the floor, no raising your hips early, no rounding your shoulders forward. Think about driving your feet through the floor, and your hips and shoulders rising at the same time. A more narrow foot stance with your toes pointed forward is the most comfortable and strongest position to pull from for most. Next week we will start building to heavy singles.

B. For time:

Buy In: 50 Bodyweight Lunges

5 rounds:

9 Toe to Bar

6 Hang Power Clean (115,75)

3 Shoulder to Overhead

Cash out: 50 Bodyweight Lunges

Tuesday

A. Every :90 x 5 sets: (Week 2 of 3)

3 Push press

Goal is to go a little heavier than last week and for all 5 sets should be at the same weight and only your last rep should slow down. Focus on driving with your legs and getting your chin to your chest as soon as the bar passes your forehead. We will build for 3 weeks at 3s then build to a heavy single.Then we will progress to push jerk.

B. Every Minute On the Minute x 15 Minutes (5 Rounds)

Min 1: 10 Dumbbell Box Step Overs with 2 Dumbbells (24/20in) (35,25)

Min 2: 15 Wallballs (20,14)

Min 3: 20 Double Unders (or 30 Single Unders) + Max Rep Burpee to Target

Score is total Burpee to Target

No Rest between rounds.

Monday

A. Every 1:30 x 6 (week 1 of 6)

Odd Sets - 6/6 Deficit back rack lunges

Even Sets - 6 No Lockout Front Squats

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and squats. The goal is for both to be at the same weight and we will progress in squat varaitons each week.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. For Time:

3 Rounds

10 Front Squats (135,95)

10 Pull Ups

600m Run

3 Rounds:

10 Dumbbell Bench(50,35)

10 Deadlifts

Friday

9:00 Class Only!!!

A. Every 1:90 x 6

3 Hang Power snatch

2 Overhead squats

Notes: Focus on pushing your hips back and loading up your hamstrings for the power snatches. The goal is to catch them with you shins verical and your hips back, your catch should be the same possition you inniate your sqaut in the overhead squats. Dont rush your overhead squats, focus on possitions pushing up on the bar and keeping your eyes on the horizon.

B. EMOM X 16 Minutes

Minute 1: 12/9 Cal Row

MInute 2: 12 Dumbbell Front Squats (50,35)

MInute 3: 9/9 Single Arm Dumbbelll Push Press

Minute 4: Max Rep Strict Pull Up

Score is total strict Pull Ups.