Warm Up - 2 sets:  :30 easy row - :30 moderate row - :30 easy row - :30 hard row - 10 alternating scorpion stretches - 5 dumbbell shoulder presses - 5 jumping ring dips – Strict ring dips:  :15 ring support hold - :10 botton of ring hold – 5 foot assisted ring dips – 3 strict ring dips – Strict hspu:  5 pushups to down dog – 5 pike pushups – 3 pike pushups - :20 handstand hold (wall) – 3 handstand negatives – 2 min strict hspu practice – Mini round:  200-meter row, sprint - 8 unbroken strict handstand push-ups - 8 unbroken strict ring dips – Use workout variations

WOD
15 strict handstand push-ups L2-10 strict handstand pushups L1-10 pike pushups / strict DB presses
15 strict ring dips L2-10 strict ring dips L3-10 foot assisted dips
1000/800m Row L2-900/700m Row L1-800/600m Row

4 Rounds for Time (28 Min CAP)

Post WOD - 30-50 reps of unweighted A-T-Y drill

Warm Up - 10 calf raises - 10 plate toe taps - 10 step-ups - 10 drop-and-lands off of the plate - 5 step-ups + squat landing/leg - 10 box jumps + step-down (alternating step-down leg) - 5 box jumps + squat landing - 5 box jumps + slow rebound - 5 box jumps - 1 set:  10 clean deadlifts - 8 clean pulls - 6 power cleans - 5 touch-and-go power cleans from mid-shin - 5 jump and lands (no bar; hands at shoulders). - 5 jump, punch, and lands with arms extended overhead (no bar). - 5 push jerks - 5 clean and jerks – Clean & Jerk – 2-2-2-2-2 – Building up in load (2 Min per set) –

Strength – Clean & Jerk -  70% x 3 - 75% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 75% x 3 - 80% x 2 - 80% x 1 (5 Min to complete the 3 sets) - 80% x 3 - 85% x 2 - 90% x 1 (5 Min to complete the 3 sets)

WOD – 10 Min AMRAP
5 shoulder-to-overheads L3-115/75# L2-95/65# L1-45/35#
10 deadlifts
15 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

Rounds + Reps

Post WOD - 1:00 lacrosse ball roll bottom of each foot - 1:00 standing hamstring stretch/side - 1:00 calf stretch/side

Warm Up - 1:00 bike or row, slow - 10 alternating Spiderman stretches - 5 wall-facing squats - 1:00 bike or row, moderate - 10 inchworms - 5 wall-facing squats - 1:00 bike or row, fast - 10 scap pull-ups - 5 wall-facing squats – Pull ups:  5 kip swings +3 lever downs – 5 kipping pull ups – 3 chest to bar pull ups – 5 chest to bar pull ups – 5 scap circles – 5 scap pulls + quarter pull ups – 5 scap circles + kick – 5 butterfly pull ups – Build up:  3 sets:  5 front squats – Start with an empty barbell and build to workout weight.

WOD – 18 Min AMRAP
Odd Min  | 10 chest-to-bar pull-ups L2-10 jumping pull ups L1-10 ring rows
Even Min | 5 front squats L3-245/165# L2-185/125# L1-95/65#

Post WOD - 1:00 foam rolling quads - 1:00 banded hamstring stretch/leg - 30 alternating scorpion stretches

Warm Up

3 sets:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle snatches
10 PVC shoulder presses

1 set:
10 deadlifts
10 med-ball front squats
10 false grip ring rows
10 ring dips, using the feet for assistance as needed
10 power cleans
10 med-ball push press
10 low-ring transitions
10 push jerks
10 wall-ball shots
10 kip swings on the high rings
10 clean and jerks

3 sets:
3 clean and jerks
1-3 muscle-ups

Partner WOD

For time with a partner:
180 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 muscle-ups L2-30 jumping muscle ups L1-30 Ring rows + box dips
60 clean and jerks L3-135/95# L2-95/65# L1-55/35#

SCORE: TOTAL TIME

Post WOD - 2 sets: :30 alternating scorpion stretch - :30 pigeon stretch/leg

Warm Up - 2 sets:  10 row strokes | arms and hips only, legs stay straight - 10 PVC pass-throughs - 10 scap shrugs on rings or pull-up bar - 5 dumbbell swings/arm - 2 sets:  5 kip swings - 5 dumbbell strict presses/arm - 5 kipping knee raises - 5 dumbbell push presses/arm – 30 sec partial T2B – 30 sec T2B – 30 sec multiple T2B – 5 DB Hang shrugs / side – 5 DB hang cleans / side – 5 DB S2OH / side – 5 DB hang clean & jerks / side - 1 round:  3 toes-to-bars - 3 dumbbell clean and jerks/side - 15 strokes on the rower  – Use workout variations.

WOD – 20 Min AMRAP

8 toes-to-bars L2-knees AHAP L1-Lying T2B
10 DB hang clean and jerks L3-50/35# L2-40/25# L1-30/15#
14/12-cal row L2-same L1-same
– Perform 5 clean and jerks with one arm, then 5 with the other.

Post WOD - 2 sets:  :30 child’s pose stretch - :30 saddle stretch

Warm Up - 3 sets:  1:00 bike or row - 10 air squats - 10 PVC good mornings - 10 PVC shoulder presses – Pick up the pace with each bike or row effort – Empty Bar:  10 Deadlifts – 10 shoulder presses – 10 back squats – Back Squat – 5-4-3 –

Strength – Back Squat – 1-1-1-1-1 / Shoulder Press – 1-1-1-1-1 / Deadlift – 1-1-1-1-1 (3 Min Per set)

Post WOD - 1:00 foam roll glute/side - 1:00 figure-4 stretch/side

Warm Up - :10 jumping jacks - :30 underhand tosses - :10 jumping jacks - :30 bounce passes - :10 jumping jacks - :30 chest passes - :10 jumping jacks - :30 side tosses, right - :30 side tosses, left - :10 jumping jacks - :30 overhead throws - :10 jumping jacks - :30 squat + throws – Snatches:  5 snatch DL + shrugs – 5 muscle snatches – 5 hang power snatches – 5 power snatches – 5 cycling reps – 5 back rack presses – 5 partial ohs – 5 ohs – 5 kip swings – 5 knees to armpits – 5 toes to bar – 2 sets:  3 box jump-overs per partner - 5 power snatches per partner - 5 overhead squats per partner - 3 knees-to-elbows per partner

PARTNER WOD   - 20 Min AMRAP
24 box jump-overs L3-24/20” L2-20/16” L1-16/12”
24 power snatches L3-95/65# L2-75/55# L1-45/35#
24 overhead squats (65/95 lb)
24 knees-to-elbows L2-knees to elbows L1-lying toes to bar
24-cal bike
– Step down from the box.

Total Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves

MON 12/30/24 WOD

Warm Up - 1 set:  :40 inchworms with a push-up + lateral hop - :40 alternating deep lunge + twists - :40 lateral up-downs over a line - :40 mountain climbers - :40 lateral burpees over a line – Rest :20 between movements – 8 hang power cleans – 8 push presses – 8 jump and lands (no bar) – 8 push jerks - 2 sets:  3 hang power cleans - 3 shoulder-to-overheads – Build in load to workout weight – Rest 1:00 between sets – 5 kip swings – 2 kips + 1 pull up – 5 pull ups – Mini round:  1 set:  2 hang power cleans - 4 shoulder-to-overheads - 6 burpees over the bar - 8 pull-ups – Use workout variations.

WOD

4 Min AMRAP
3 hang power cleans L3-135/95# L2-95/65# L1-55/35#
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups L2-Jumping pullups L1-Ring Rows
– Rest 2 Min -  

4 Rounds Total Rounds + Reps

Post WOD - 1:30 lat smash/side - 1:30 T-spine foam roll with arms overhead

Warm Up - 400-meter jog - 10 leg swings/leg - 10 lateral leg swings/leg - 10 unweighted good mornings - 20 alternating torso twists - :20 Samson stretch/leg - 5 Spiderman twists/leg - 20 alternating scorpion stretches - 20 alternating lying hip crossovers - AMRAP 3: 10 jumping jacks - 5 up-downs - 5 push-ups - 10 alternating jumping lunges - Mini round: 200-meter run - 30 double-unders - 10 dumbbell goblet carry reverse lunges

Partner WOD

6 rounds for time: Partners will alternate movements until workout is complete.
400-m run L2-300m L1-200m
30 double-unders L2-15 DUs L1-30 singles
20 DB goblet carry reverse lunges L3-50/35# L2-40/25# L1-30/15#

SCORE: TOTAL TIME

Post WOD
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

Warm Up - 20 mountain climbers - 10 PVC around the worlds - 10 PVC shoulder presses - 10 PVC push presses - 20 jumping jacks - 6 alternating elbow-to-insteps - 2 sets:  :30 single-unders - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC shoulder presses - 10 PVC overhead squats – 5 kettlebell deadlifts – 5 russian kb swings – 5 kettlebell swings – 2 sets:  6 heavy kettlebell swings - :20 handstand hold – 20 sec singles – 15 sec high jump singles – 10 sec double unders – 30 sec max reps jump rope (workout variations)

WOD
21-15-9:
KB swings L3-70/55# L2-55/35# L1-35/15#
100-100-100:
Double-unders L2- 80 attempts L1- singles

For Time

Strength – Front Squat – 5-5-5-5-5

Post WOD – 1 Min hang – 1 Min calf smash / side

NO CLASSES TODAY!

REGULAR CLASS SCHEDULE TOMORROW (FRI 12/27/24)

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.

²¹ On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

-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

Monday 12/23/24

Warm Up - 1:00 row (easy) - 10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 false-grip ring rows - 5 low ring muscle-up transitions - 1:00 row (moderate) - 10 knee-to-armpits - 10 wall-ball shots - 10 chest-to-bar pull-ups - 1:00 row (workout pace) - 10 toes-to-bar - 1 muscle-ups - 3 sets:  5 touch-and-go cleans – Build to workout loading.

WOD – 14 Min AMRAP
60-calorie row
50 toes-to-bars L2-knees to 90 L1-Lying Toes to bar
40 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 cleans L3-135/95# L2-95/65# L1-55/35#
20 ring muscle-ups L2-Pull ups L1-Pushups

Rounds + Reps

Strength – Snatch – 3-3-2-2-2-1-1

Post WOD - 2 sets:  :30 couch stretch/side - :30 doorway pec stretch/side

Warm Up

:30 row (easy)
:30 alternating Spiderman stretches
:30 row (easy)
:30 alternating plank reach throughs
:30 row (moderate)
:30 Kang squats
:30 row (fast)
:30 up-downs
2:00 burpees over the rower
– Athletes should alternate every two reps.

5 hang clean pulls - 5 hang muscle cleans - 5 hang power cleans - 5 power cleans

Power Cleans (build up)
3-3

Partner WOD - 21 Min AMRAP

*share the work / one works at a time

30-cal row L2-20 cal row L1-20 cal row
20 burpees over the rower L2-16 reps L1-16 reps (step over)
10 power cleans L3-155/105# L2-135/95# L1-65/45#

Total Rounds + Reps

Warm Up - 2 sets:  :30 jumping jacks - :30 mountain climbers - 10 PVC pass-throughs - 5 inchworm + push-ups - 10 counterbalance plate squats – Pull ups:  5 kip swings – 5 small kips + 1 lever down – 2 kips + 1 pull up – 2 kips + 1 pull ups + 2 kips – 5 kipping pull ups – Squat cleans:  5 deadlifts to mid thigh – 4 deadlift shrugs – 3 muscle cleans – 3 hang squat cleans – 3 squat cleans – Load up:  Squat cleans – 3-3-3

WOD – 10 Min AMRAP
4 squat cleans L3-185/125# L2-155/105# L1-55/35#
12 pull-ups L2-Jumping pull ups L1-Ring rows

Straight into…

15:00 to establish:
1 heavy squat clean

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg

Warm Up – 100m row – 5 pushups to down dog – 5 inchworms – 5 kip swings – 10 plank shoulder taps – 10 squats – 10 reverse lunges – Handstand walk:  straight arm shoulder lean – 5 mini kick ups – 5 mini kick ups – 3 higher kick ups – 3 handstand kick ups – 4 handstand shoulder taps – 3 walk to the wall drills – handstand walk practice - :30 row - :30 handstand walk practice - :30 bike

WOD
3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

3:00 rest

3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

– 5 feet of handstand walking is 1 rep.

For Total Reps

Post WOD - 200-meter cooldown walk - 1:00 foam roll t-spine

Warm Up - 1:00 bike, row, or ski - 5 push-ups to downward dog - 10 good mornings - 15 air squats - 200-meter run - 5 deadlift-shrugs - 5 muscle cleans - 5 tall cleans - 5 power cleans - 5 jerks - 5 clean and jerks - 200-meter run - Every 1:00 x 5 sets:  2 lateral burpees over the bar - 2 clean and jerks – Build in load to your first working set

WOD
400m run L2-300m L1-200m
30 lateral burpees over bar L2-20 reps L1-15 reps
20 clean and jerks L3-115/75# L2-95/65# L1-55/35#

For Time (10 Min CAP)

Strength - Back-rack lunge - 4-4-4-4-4+ – Max reps on the last set. (3 min per set)

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm

Warm Up - 1:00 row, slow - 10 PVC pass-throughs (wide grip) - 5 scap pull-ups - 5 elbow-to-instep/side - 10 air squats - 1:00 row, moderate - 10 PVC pass-throughs (moderate grip) - 5 kip swings - 6 alternating Samson stretch lunges - 10 counterbalance plate squats - 1:00 row, fast - 10 PVC pass-throughs (narrow grip) - 10 kip swings - 5 inchworms - 10 air squats – Toes to bar:  5 kips – 3 kips + knees to 90 – 3 knees to armpits – 3 toes to bar – Overhead squats:  3 snatch deadlifts – 3 snatch power pulls – 3 power snatches – 3 overhead squats – Build up:  OHS – 5-5-5 – Mini Round:  150-meter row - 12 toes-to-bars - 12 overhead squats – Choose a toes-to-bar variation that allows for an unbroken set of 12 – Use your workout overhead squat load -

WOD
500-m row L2-450m L1-300m
30 toes-to-bars L2-AHAP L1-Lying T2B
30 overhead squats L3-115/75# L2-95/65# L1-35/25#
500-m row L2-450m L1-300m

For time

Strength – Back Squat – 3-3-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 shoulder presses (EB) - 10 push presses (EB) - 10 push jerks (EB) - 5 shoulder presses (add wt) - 5 push presses (add wt) - 5 push jerks (add wt) - 3 push jerks (add wt) –

Strength – Push Jerk – 3-3-3-2-2-1-1 (3 Min per set)

WOD
1:00 max-reps box step-ups L3-24/20” L2-20/16” L1-16/12”
1:00 max-calorie bike or row
– Rest 1 Min -

5 Rounds for total reps + cals

Post WOD - 2 sets:  :30 reach, roll, and lift - 20 banded pull-aparts