5 min stretch – focus on ankles, calves and shoulders

5 min run
Coach Led ( start the pace light for 2 minutes, then pick up the pace for 2 minutes pushing the pace on the end

For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull Ups
50 KB Swings (35/25 lb)
50 Walking Lunges (total)
50 Knees to Elbow
50 Push Press (45/35 lb)
50 Back Extensions
50 Wall Balls (20/14 lb)
50 Burpees
50 Double Unders

Row 2000 m

80 Push Ups, partner 200M Shuttle Run
80 Wall Balls, partner Ring Dip Hold
80 T2B, partner Wall Sit
80 Front Sqt (115/75), partner Row
80 STOH (115, 75), partner Plank
80 DU, partner 50ft KB Farmer Carry (55s/35s)
80 Dead Lifts @ 50% of body weight, partner Hand Stand Hold
80 Burpees, partner Mountain Climbers

Partner A will perform the first movement while Partner B performs the second movement until Partner A calls for a switch and vise versa.

10 Dips
15 Burpees
20 Back squat (225/155 lb.)
30 handstand push-ups
Row 40 calories

Buy In:
Partner A pushes sled 100m
Partner B stationary overhead lunges (DB or KB)
Switch

3 Rounds:
30 Tire Flips (split reps how you want)
Partner A – Flips
Partner B – Situps
400m Run

Buy Out:
800m together
Partner A Overhead Carry
Partner B Farmers Carry
If you need to stop, each partner does 5 burpees, then switch your carry to finish the 800.

400 Meter Run
20 Front Squats 135/95
400 Meter Run
30 Burpees
400 Meter Run
40 TTB
400 Meter Run
50 Wall Balls 20/14
400 Meter Run
60 KB Swings 55/40

This is a partner workout. Each partner will run 200 meters and then split the reps anyway you want. When one person is working, the other will rest. You cannot move to the next movement until the current one is complete. After completing the KB swings you will start at the beginning.

10 rounds OR 40 minute AMRAP athletes choice

Partner 1:
12 DL (155/95)
9 Hang Power Cleans
6 Push Press

Partner 2:
10 push ups
20 sit ups
30 air squats

Switch back and forth. When you’ve completed both the partner 1 and partner 2 portions, that is one round.

Walking Lunges to warm up
Review and practice movements

Time cap: 30 min

Challengers may use med ball for cleans – do 2 full rounds.

Challengers Warm Up:
Review and practice movement for today’s WOD.

Rest 4 minutes before part B.

Score is:
Round 1 – weight for DB Bear Complex/DB Manmakers
Round 2 – weight used for carry.

Score is:
Round 1 – weight for DB Snatch Complex/front rack squat complex
Round 2 – weight for KB carry

10 minutes

Group Air Squats for a warm up.

Review Clean and Med Ball Clean.

Challengers work on med ball cleans.

7 minute EMOM
3 Cleans @65% each minute.

Sleds/Row/Run (pick one for each 4 minute round)

4 – 1 minute rounds
30sec Moderate work (RPE 4)
20sec Moderately Hard work (RPE 6)
10s Very Very Hard work (RPE 9)

REST 2 minutes

4 Rounds
30s Hard Work/30s Rest (RPE 7)

REST 2 minutes

Rotate to next station.

Repeat whole thing 3 times, one at each station (row, run, sled)

Score is number of completed rounds – highest score is 24.

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Minute 1 – 15m Loaded Carry (yoke, zercher, front rack)

Minute 2 – 15m Standing hand over hand sled pull

Minute 3 – REST

400m Run
10 Double KB Push Press (2 @ 53/35)
8 Bulgarian Split Squat / side @ AHAFA
10m Single Arm KB Front Rack Carry / side @ AHAFA

Time Cap: 20 min.

Choose ring work, handstands, etc to practice for 10 minutes.

(12 days of Christmas style – 1, 1-2, 1-2-3, etc)

1 hang squat clean
2 front squat (135/95)
3 pull ups
4 push ups
5 deadlifts (135/95)
6 walking lunges (135/95)
7 burpees over box (20/24)
8 kettlebell swings (70/53)
9 broad jumps
10 toes to bar

Hang Clean

1 Hang Clean on the minute

Start at 65%. If moving well, move up in weight every 2 sets. Otherwise stay with same weight.

Group Practice
Air Squats
Thrusters
Burpees

30 Double Unders
15 DB Power Snatch (40/25)

Rest 2 minutes before part B.

3-6-9-12-15-18-21-etc
Thruster (75/55)
Bar Facing Burpee

Rest 2 minutes before part C.

15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar or Sit Ups

Air Squats

Snatch practice:
Snatch + Hang Snatch (@ knee)

Rest 1 minute.

Row/Bike/Sleds/Run for the intervals.

repeat 3 times.

Score is total distance.

Rest 3 minutes.

Time Cap: 10 minutes

4 Tire Flips
4 Tire Jumps
100m Sprint
10 Manmakers (50/35)
10 Burpee Broad Jumps

4 Tire Flips
4 Tire Jumps
800m Run
50 Push Ups

Dip + Stand
Dip + Shrug
Dip + High Pull
High Pull + Catch (fast elbows)
Front Squat
Hang Clean

Each partner does 10 reps, 9 reps, etc… as other partner holds KB in bottom of Goblet Squat.

Then:
2 Rounds
200m Run
5 Push Ups
10 Air Squats

Deadlift group practice

***Challengers – do 1 round for time.***

Mini Band Glute work

Scaling – practice with PVC or empty bar

20 sec work/10 sec rest
8 rounds per movement

1 – Shuttle Run
2 – Bench Press/DB Bench Press
3 – Thrusters
4 – KB Swings
5 – Lunges

Try to reach a consistent number on each round of a particular exercise.

Record lowest reps on each exercise.

For weight.

Advanced Scaling: 4×8 Front Squats @ AHAFA

Run 800m together

20 DB Thrusters per partner

800m Farmer Carry (1 partner with weight, 1 partner walk beside, switch as necessary) – every time you switch the weight, do 5 push ups and 5 air squats

20 Sit Ups per partner

100m Walking Lunges – partner does 100m overhead carry with bumper plate then switch.

20 Pull Ups / Ring Rows per partner

Run 800m together

1 – 3 Stone to Shoulder – ascending load
2 – 10 m Prowler Push, add load each minute
3 – Rest

Record score as follows:
Round 1 – final stone weight
Round 2 – final prowler weight

10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks

Try to be the fastest in your class.

Practice Push Press and Front Squat with PVC pipe

Foam Roll IT Bands and Quads

Shoulder Dislocates

Add weight each set.
Record final weight.

2 Rounds at speed
5 Thrusters (working weight for Fran)
5 Pull Ups (or scaling option)

Rest 90 sec after each round.

Rest 3 minutes

Wall Balls
Burpees
KB Swings
Snatch

Group practice for each movement

A1: 4 minute EMOM
Minute 1 – Wall Balls (20/14)
Minute 2 – Burpees/Box Burpees
Minute 3 – Double Unders
Minute 4 – KB Swings

Rest 3 minutes

A2: 4-minute AMRAP
6 Power Snatch (95/65) or DB Snatch
12 Air Squat
6 Toes 2 Bar or 12 Sit Ups

Rest 5 minutes

Time Cap: 30 min

OVH Squat practice with PVC

A1. 8 Seated DB Press @ AHAFA (leave 2 reps in reserve)
Rest 1 min before A2.

A2. 8/side Single arm DB Row (leave 2 reps in reserve)
Rest 2 min before A1.

Row/Assault Bike/Run
mix modalities as wanted

20 rounds of 30 seconds HARD work: 30 seconds recovery

KB Swings

Practice correct hip hinge form

(Shoulder Press + Push Press + Push Jerk + Split Jerk)

Minute 1 – 15m Overhead Yoke Carry / Overhead Barbell Carry

Minute 2 – 5 man makers

Minute 3 – REST

30 Stone to Shoulder (130/75)

Power Snatch

Use PVC tube or empty bar.

Rest 3 minutes.

Repeat for a total of 5 rounds.

Work out at home:

4 Rounds
400m Run
25 Sit Ups
25 Push Ups

Time Cap: 24 Minutes

8 Sumo Deadlifts @ AHAFA (leave 2 reps in reserve)

Rest 2 minutes between sets.

Tempo 31X1

Rest 2 min between sets.

Time Cap 20 minutes.

Back Squat:
6 sets/6 reps each @ AHAFA
Tempo: 20X1

Rest 3-5 min between sets.

20m Farmer’s @ challenging weight
30 Sit Ups
20m Sled Pull
20 Wall Balls
20m Sled Push
10 Push Ups

In honor of our sweet friend, Alexandria Tatiana

1 or 2 rounds
30 reps of each movement

Partner run – 400m
sIt ups
russiaN twist
kEttelbell swing
Air squat
burPees (partner)
Pull ups/ring rows
waLl ball
jump ropE /double unders

Push press
partneR carry / slam ball carry – 200m
deadlIft (95/65)
luNges (walking)
mountain Climbers (R+L=1)
stEp ups
Side plank (partner) left 30 sec
Side plank (partner) right 30 sec

Tempo: 4011

Rest 1 min before repeating.

TEMPO NOTES:
4011 = 4 sec down, no pause at bottom, 1 sec up, 1 sec hold at top.

3 rounds of:
6 Tire Flips
6 Squat Snatches (95/65)

Then, 3 rounds of:
7 Tire Flips
5 Squat Snatches

Prior to 12 min, complete 3 rounds of:
8 Tire Flips
4 Snatches

Prior to 16 min, complete 3 rounds of:
9 Tire Flips
3 Snatches

Prior to 20 min, complete 3 rounds of:
10 Tire Flips
2 Snatches

Prior to 24 min, complete 3 rounds of:
11 Tire Flips
1 Snatch

10 min Deadlift practice and warm up to working load for WOD.

2 Deadlifts (275/185)
14 DB Push Press
18 Cal Row

Time cap: 30 min

Rest 3 minutes between rounds.

10-8-6-4-2 Full Clean
2-4-6-8-10 Ring Pull Ups
2-4-6-8-10 Ring Dips
25 Unbroken Wall Ball (20/14)

Rest as needed between rounds.

OR

Drill:
A. Ring muscle up drills
B. Kipping ring row (5-8 reps)

Split reps however you like. One partner works while other partner holds plate overhead or in front rack. (35/25)

100 Double unders
50 Pull ups
100 Lunges holding slam ball (30/20)
50 Sledgehammers
100 Slam Balls (30/20)
50 weighted Sit Ups
100 squats holding slam ball
50 Pull ups
100 Double unders

Run 800 together to finish.

Rest 3 minutes between sets.

B1: 10 DB Bench Press AHAFA. Tempo 3011, rest 30 sec before B2.

B2: Sit Ups to failure, rest 30 sec before B1.

TEMPO NOTES: 3011 = 3 sec down, no pause at bottom, 1 sec up, 1 sec hold at top.

Score: “round 1” = DB Bench Press weight

“round 2” = Sit up reps

5 min
Snatch and OVH Squat

50 ft DB Walking Lunge 50/35 (2 DBs)
16 Toes to Bar
8 DB Power Cleans
50 ft DB Walking Lunge
16 KB Swings 55/40
16 Ring Dips
8 DB Power Cleans

10 minutes
Clean + Jerk

1-2-3-4-5-6-7-8-9-10
Stone to Shoulder (130/75)
5 Chest to bar Pull up
10 Push Up
15 Air Squat

Score is atlas stone weight.

Rest 3 minutes between sets.

10 cal Row
8 Thrusters (95/65)
4 Lateral Burpees over bar
10 cal Row
8 Power Snatch (95/65)
4 Lateral Burpees over Bar

Rest as needed between rounds.

Time cap 25 min.

24 Wall Balls (20/14)
12 Deadlifts (75/55)
9 Hang Power Clean (75/55)
6 Push Jerks (75/55)
10m OVH Walking Lunge
20 unbroken Double Unders

Rest 3 minutes

Increase weight each round.

400m Partner carry (e.g. piggy back) then switch, and other partner carries.
200m partner barbell farmer carry
100m partner leap frog and sprint back
50 med ball sit ups
25 high five push ups
50 med ball pass lunges

5 burpee penalty if you have to put your partner or the ball down.

Chipper:

4 Burpees every minute on the minute

Use remaining time in the minute to complete:

50 Thrusters
50 KB Swings
50 Weighted Sit Ups
50 Ring Rows

15 KB Goblet Squat (70/53)
20 (10/side) KB Snatch (70/53)
25 Tire Flips (OR Run 800)

You may alternate tire flips and running if you like.

Choose Skill Work to Practice (10 min):

Ring Work:
Ring Pull Ups
Ring Dips
Ring Muscle Ups
Transition

Handstand Work:
Handstand Holds
Handstand Push Ups
Handstand Walks

Rest 5 minutes before part B.

A1. 5 Deadlift @ 70-75%

A2. 3-5 Strict HSPU

Score is weight on deadlift.

7 KB Swings (80/55)
5 Squat Cleans (185/125)
2 Jerks (185/125)

Start new round every 3 minutes.
Record time for each round.

Rest 5 minutes before part B

Rest 5 minutes before part C.

Partner WOD – split reps how you like, both partners run.

400m Run (both partners)
40 Air Squats
40 KB Swings (while one partner swings, other partner holds KB in front rack)
25m Bear Crawl
40 Air Squats
40 KB KB Deadlifts
25m Bear Crawl

1 – Yoke Carry or Zercher Carry – Build to a heavy 15m carry, add load each round.
2 – 25m Sled Pull Sprint
3- REST

Option 1: Muscle Ups
Strict Ring Muscle Up
Ring Muscle Up
or work on Ring Pull Ups and Ring Dips or Transition

Option 2: Handstands
Handstand Hold
Handstand Push Up
Handstand Walk

Practice Hang Clean + Jerk, 10 minutes

How many unbroken sets of 30 wall balls can you do in 6 minutes?

A1. 3 RDL @70-75%
A2. 5 Strict Handstand Push Ups
A3. 50m Front Rack Carry
A4. 10 Push Ups

800m Run
20m Walking Lunges

Go every 2 minutes on the minute.

First: 2 rounds of
30/24 Calorie Row
30 Double Unders
30 Wall Balls (20/14)

Then: 3 Rounds of
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar

Then, in remaining time, AMRAP:
8 Thrusters (75/55)
8 Pull Ups
8 Burpees

Run 400
20 Sledgehammers
30 Single Leg KB Deadlifts
40 KB Swings
50 Walking Lunges

1 – 25m Sled Sprint
2 – 3 Turkish Get Ups (switch sides each round)
3 – REST

If you stop or set the bar down, do 5 Stone to Shoulders (130/75)

Power Snatch (PVC tube or empty bar)

5-10-15-20-25m Bear Crawl

25-20-15-10-5 Calorie Row

THEN:
6 minute AMRAP
5 Full Clean (115/75)
10 Bar Facing Burpees
15 GHD Sit Ups

Optional: Rest 3 minutes and repeat.

200m Run
10 Sit Ups

Time Cap – 12 min.

Rest 3-5 minutes between sets.

8 Stiff Legged Deadlifts @ AHAFA, leaving 2 reps in reserve.

Rest 3-4 minutes between sets.

3-4 Rounds of:
10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks

50 handstand push ups or DB Press
50 Toes to Bar
50 Calorie Row
50 DB Box Step Overs (70/50)
50ft. Right Arm DB Overhead Lunge (70/50)
50ft. Left Arm DB Overhead Lunge (70/50)

Time cap: 30 minutes.

Hearts = Mountain Climbers
Diamonds = KB Swings
Spades = Burpees
Clubs = Sledgehammers

Joker = 50 sit ups

KB Swings – practice correct hip hinge form and use this as a warm up.

Minute 1 – 15m Overhead Yoke Carry/ Overhead Barbell Carry

Minute 2 – 5 Man Makers

Minute 3 – rest

30 Stone to Shoulder (130/75)

Substitute Heavy Cleans if necessary.

Skill work – Power Snatch

Use PVC or empty bar.

6 Power Snatch (75/55)
6 Box Jump Overs (24/20)
6 Toes to Bar

Rest 3 minutes and repeat for 5 total intervals.

12 minute cap.

Rest 6 minutes before next part.

800m Run
40 Burpees

8-minute cap.

Rest 6 minutes before next part.

Sprint! Try to set a PR!

rest 2 minutes between sets.

Alternate with Bench Press.

Tempo: 31X1

Rest 2 minutes between sets, and alternate with Sumo Deadlifts.

Time Cap: 20 min.

Tempo: 20X1

Rest 2-3 minutes between sets

Go AHAFA, leaving 2 reps in reserve.

20m Farmers Walk (@ challenging weight)
10 Pull Ups
30 Sit Ups
20m Sled Pull (challenging weight)
20m Sled Push (challenging weight)
3 KB Clean and Press

Rest 4 minutes

Rest 4 minutes

12-9-6
KB Goblet Squat (70/53)
Single Arm KB Clean and Push Press (70/53)

Time cap: 12 minutes.

At end of 12 minute interval, rest briefly, then:

8 minute AMRAP

18 Air Squat
9 Deadlift (115/75)
6 Hang Power Clean
3 Shoulder to Overhead
10m Handstand Walk

GHD practice – 4 sets of 8 reps

rest as needed between sets

A1. 7 Bench Press (AHAFA with 2 reps in reserve) Tempo 31X1

Rest 1 min before A2.

A2. 7 Bent Rows (AHAFA with 1 rep in reserve), tempo 1011

Rest 2 min before A1.

21 Cleans (135/95)
21 Ring Dips
9 calorie Row
15 Cleans
15 Ring Dips
15 calorie Row
9 Cleans
9 Ring Dips
21 calorie Row

Time cap: 12 minutes.

3 Rounds
5 Air Squats
5 Burpees
5 Pull Ups
100m Sprint

30 Double Unders
1 Rope Climb (or 20 second rope hold)
100m Farmers Walk (AHAFA)

Rest 4 minutes

Time Cap 12 minutes.

800m Run
2 Ring Muscle Ups (or 10 Ring Pull Ups)
30 Double Unders
4 Snatches (115/75)

3 Rounds

400m Run
12 Ring Rows
6 OVH Walking Lunges

12 minute time cap.

20m Farmer’s walk @ challenging weight
20m Standing arm over arm sled pull @ challenging weight
20-30 second Parallette L-Sit
20m Bear Crawl
3/side Turkish Get Ups

B. 7 Bench Press @ AHAFA, tempo 31X1, rest 1 minute before B.

Score is: Round 1 – Highest weight on Sumo Deadlift

Round 2 – highest weight on Bench Press

18 GHD sit ups OR Toes to Bar
9 Thruster (135/95)
24 GHD Sit up/Toes to Bar
12 Thrusters
30 GHD Sit Ups/ T2B
15 Thrusters

Time Cap- 12 minutes

3 Air Squats
3 Burpees
3 Burpee Broad Jumps
3 Walking Lunges (each leg)
100m Sprint

Rest 2-3 minutes between sets.

250m Row
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Box Jumps (24/20)

Rest 4 minutes

200m Run
2 Rope Climbs
15 KB Swings (70/53)
15 Push Ups

400 m farmer carry

5 rounds
5 pull ups
10 push ups
15 air squats

400m slamball toss

5 rounds
5 pull ups
10 push ups
15 air squats

400m run

5 rounds
5 pull ups
10 push ups
15 air squat

400m overhead carry

Time cap 45 minutes

Try for the board or a PR.

10 to 6 ladder
Bench Press
Pull Ups

Run 400

5 to 1 ladder
Bench Press
Pull Ups

Run 400

AMRAP 40 MINUTES

8 Bent Rows
8 Up Right Rows (Strict)
8 Shoulder Press
8 Good Mornings (bar on back)
8 Back-Lunges (R leg)
8 Back-Lunges (L leg)
8 Thrusters
8 Straight Legged Deadlift

5 minutes

25m Farmers Carry (AHAFA)
25m Yoke/Zercher Carry (AHAFA)
5 Stone to Shoulder or Heavy Clean (AHAFA)

Run 1 mile – aim for a PR!

10 min max

Rest 3-4 minutes between sets.

20 Calorie Row
15 Deadlifts (225/155)
20 Sit Ups
15 Box Jump Oers (24/20)

Time Cap – 18 minutes.

3 Rounds
200m Run
12 Ring Rows
6 OVH Walking Lunges

Time Cap 10 min

A1. 10 Back Squat, Tempo 20X1 (AHAFA, 2 RIR)
Rest as needed before A2

A2. 10 Seated DB Press, tempo 2111 (AHAFA, 2 RIR)

Focus on quality of movement rather than weight. Increase weight if form is good.

Minute 1 – 10 unbroken Power Snatch (95/65)
Minute 2 – Sled Sprint (30 sec work/30 sec recovery)

Rest 3 minutes

Score is weight on sled sprints.

Rest 4 minutes.

10 UB Power Clean + Jerk (95/65)
30 Double Unders

1984 Meter Row
34 ….

[check back for more details]

3 Rounds (15/20 minutes)

16 Reverse Lunges (AHAFA, use weight that leaves 2 reps in reserve)

6 Close Grip Bench Press (AHAFA)

Rest 1 min

10 Single Arm DB Row (AHAFA)

Rest 1 min before next round.

Score is loads used (Round 1 = lunge, Round 2 = bench, Round 3 = DB row)

6 Power Snatch (75/55)
6 Box Jump Overs (24/20)
6 Toes to Bar

Option 1: Standing 45 degree wall lean with single arm hip or shoulder taps

Option 2: 10-30 second Front Support Wall Walks

Option 3: 10-30 sec Kick to handstand + Shoulder shrug/tap/transition

Option 4: 10-30 sec Kick to handstand + Shoulder shrug/tap/transition facing away from wall

9 Clean + Jerk (185/135)
70 Double Unders
5 Rope Climbs
7 Clean and Jerk
50 Double Unders
3 Rope Climb
5 Clean and Jerk
30 Double Unders
1 Rope Climb

Time Cap: 16 minutes.

100m Run
12 Wall Ball (20/14)
6 Chest to Bar Pull Ups

10 minute time cap.

25 m Sandbag/Med Ball Bear Hug Carry @ challenging weight

10 m Seated arm over arm sled pull @ challenging weight

30 sec Hanging L-sit Hold

25m Prowler Push @ challenging weight

8/side Single Arm bottoms up KB Press @ challenging weight

3 Rounds

10 Back Squat (AHAFA), Tempo 20X1

10 DB Press (AHAFA) Tempo 2111

6 Wide Grip Pull Up (weighted) Tempo 1011

50m Sprint

Choose one (Row, Run, Bike) for each interval

6 minute Interval (run, row, or bike)

Then, 3 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

Rest 1 minute.

Repeat everything 3 times.