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

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