Conditioning
5 RFT w/ Partner
60/50 Cal Row
30 C2B Pull-ups
30 Push Jerks (increase by round)
WOD Notes: Goal is 30-35 minutes. C2B sub = chin over bar or banded pu. PJ = 55-75% from Round 1 to 5. Round 1 should feel really light. Round 5 should feel like you can only do 3-5 at a time.
Strength
a) Back Rack Lunges – 5×8 (build to at least 2 heavy sets!)
b) DB Bent-over Rows – 5×8 each arm (3 Sec Eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a).
Conditioning “20 Min Cap”
10 RFT
8 Burpees
8 DB Hang Cleans 50/35# (RX+ = 60/40#)
10 Laps Shuttle Run OR 10 Cals on any machine that you missed this wk.
WOD Notes: Goal is to get under the 20 Min cap. DB’s should be unbroken each round & should get tough in the later rounds as you get fatigued. Shuttle Run: 1 Lap = 5 mats.
“Carve Your Santa Pumpkin: Wk 2: Day 4
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Hamstring Sliders – 4×12-15
Assistance
a) L-Sit/Tuck – 6×40 Sec (1:30 rest between)
b) DB Front Raises – 4×10
Strength
a) Deadlift – 5×5 @ 75% (3 Sec Eccentric – no touch n go)
b) DB Shoulder Press – 5×8 (3 Sec Eccentric – heavy)
—Superset a/b every 3:30. Pull from a dead stop each rep for part (a).
Conditioning
18 Min AMRAP Ski For Calories w/ Partner
—One Person is always skiing while the other person does:
10 DB Snatches (alternating) 70/50# + 20 Air Squats
WOD Notes: Goal is 15+ rounds (8 rounds each) & 200-300 Cals. Score is total cals on the ski erg. Alternate back and forth between skiing & the 10 DB snatches + 20 Air Squats for 18 Minutes. Focus on quality reps on both snatches & air squats (squat to depth & stand up).
“Carve Your Santa Pumpkin” – Week #2: Day #3
Hip Thrusts – 4×10 @ 75-80% of Back Squat
Assistance
a) DB Pull-overs (1 DB) – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 6×18 — rest 45 sec between
Strength
a) Hang Power Clean – Work up to a heavy 3, 2, 1 Rep
b) Dips (ring/bar) – 5×8 (advanced = weighted)
—Superset a/b as needed. 18 Min Clock to get this work done.
Conditioning
3 Min AMRAP x 5 Rounds
10 Power Cleans (increase each rd)
2 Rope Climbs 15ft (RX+ = 18ft)
Max Double Unders
—Rest 1 minute between rounds. Score = Total Double Unders
WOD Notes: Goal is to have at least 60 Sec each round to accumulate Double Unders. PC: Start @ 60% & increase a little each round until you end up at 75% by the last round. M: 165-205#, F: 110-130#. DU sub = Max Singles or feet on versaclimber. RC sub = 15-18 ring rows, or 4 up/downs.
“Carve Your Santa Pumpkin” – Wk 2: Day #2
Hip Abduction (Lay on your side)
4×10 Use Monkey Feet
Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 45 Sec on / 45 Sec off x 8 Sets
Strength
a) Front Squat – 5×3 @ 80%+ (1 Sec Pause each rep), 1x ME @ 70% (8-12 reps)
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b every 3:30
Conditioning
15 Min AMRAP Bike For Total Calories w/ Partner
Partner A Bikes, while Partner B does:
120ft Sandbag Bear Hug Carry 150/115#
12 T2B (RX+ = 15)
WOD Notes: At 3.2.1…Rage, Partner A will bike while partner B does the designated other work above. Once Partner B finishes, you will switch and continue with this pattern for 15 minutes. 120ft = 4 Laps. 1 Lap = 5 Mats. It should take about 60 Sec to complete the Carry & T2B each round.
“Carve Your Pumpkin” – Wk 2 Day #1
Donkey Kickbacks (setup is on all four limbs)
Monkey Feet (4×10 – each leg Heavier than week 1)
Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) Strict Pull-ups – 5×8 (advanced = weighted or 3 Sec Eccentric)
Conditioning
5 Min AMRAP x 5 Rounds w/ Partner
30 Sumo DL High Pulls 115/75#
30 Thrusters 115/75#
Max Burpees Over Bar (at the same time)
—Rest 1 minute between rounds
WOD Notes: Score = total burpees between you & your partner. You should be able to have at least 90 Sec – 2 minutes to accumulate as many burpees each round. You can break up the work as needed. Barbell weight should be moderately heavy to where you do at least 5 reps at a time.
“Carve Your Santa Pumpkin” – Day #5
GHD Hip Extensions – 4×15
—15th rep should feel super challenging. Hold a DB behind head if it’s too easy.
Strength
a) Back Rack Lunges – 5×10 (build to at least 2 heavy sets!)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30
Conditioning
15 Min AMRAP
20/16 Cal Ski
8 Laps Farmers Carry (2) 70/50# DB’s
4 Turkish Get-ups 70/50# DB
WOD Notes: Goal is 4+ RDS. This WOD is designed to be on the easier side conditioning wise (active recovery). 1 Lap = 4 Mats for the FC. Try to go heavy on the FC & you don’t have to use the same DB for the Turkish Get-up (you may go lighter). Try to do the TG in each step & don’t rush them. Getting up & laying back down = 1 rep.
“Carve Your Santa Pumpkin” – Day #4
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×8 or 4×5 Lower from the top (negatives)
b) Hamstring Sliders – 4×12-15
Assistance
a) L-Sit/Tuck – 8×30 Sec (1:30 rest between)
b) BB Bent-over Rows (supinated) – 4×10 –Pause each rep
Strength
1 Halting Snatch + 1 Snatch (normal) EMOM x 12 Sets
—Start @ 65% & build to a heavy set. Pause just under knee for the Halting snatch & focus on using lats to pull bar through shins. If you feel good & want to hit a heavy single at the end that’s fine.
Conditioning
10 Min AMRAP
30 Double Unders
10 T2B
5 Power Snatches 135/95# (RX+ = 155/105#)
WOD Notes: Goal is 6+ rounds. DU sub = 15 DU, 50 singles, or 60ft versa. T2B sub = T2R, V-ups, or Hanging knee raises. PS = 65% of PS (quick singles). Please load bar with 15+10 for 95# if you’re using that weight.
“Carve Your Santa Pumpkin” – Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 4×12 @ 75-80% of Back Squat
Option #2 – Single Leg (no weight): 4×15 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes
Assistance
a) DB Pull-overs (1 DB) – 5×10 (heavy – slow eccentric)
b) GHD Sit-ups – 8×15 — rest 30 sec between
Strength “15 Min Clock”
a) Strict Press – Work up to a Heavy Single + 3xME @ 70% (8-12 reps)
b) One Leg RDL – 4×8 (each leg – heavy!)
—Superset a/b as needed. Go for a PR if you feel strong & don’t skip the back off sets.
Conditioning – “20 Min Clock”
16 Min AMRAP w/ Partner (interval)
5 Hang Power Cleans (increase every 2 rd/person)
12/10 Cal Row Sprint
***Max Wall Walks in Remaining Time
WOD Notes: Partner A will do the 5 HPC + 12/10 Cal Row, while Partner B rests. Repeat pattern for 16 minutes. At 16 Min Mark, you will have 4 Minutes to accumulate as many Wall Walks (one person works at a time). Goal is to get 8 rounds each on the couplet. HPC: M = 155/175/195/215/235#, F = 105/115/125/145/155#. Start @ 55% & increase by round. WW sub = 3 burpees/WW, or 10 Shoulder Taps/WW.
“Carve Your Santa Pumpkin” – Day #2
Hip Abduction (Lay on your side)
Option #1 – 3×12 Use Monkey Feet
Option #2 – 3×12 Banded
Option #3 – 3×15 Bodyweight
***For all the 3 options, make sure to lower very slowly.
Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Sets
Strength
a) Front Squat – 5×5 @ 75-80%
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3:30. You may work up to a heavy single for part (a) if you want as well.
Conditioning “20 Min Cap”
10 RFT
3 Dball over Shoulder 150/115#
6 GI Janes
9/7 Cal Bike
WOD Notes: Goal is to get under the 20 Min Cap. Dball/bag should feel heavy, since it’s only 3 reps/rd. Choose a bar above your reach for the GI Janes if you can do a strict PU.
“Carve Your Santa Pumpkin” – Day #1
Donkey Kickbacks (setup is on all four limbs)
Monkey Feet (3×12 – each leg)
***Pause each rep for at least a sec at the top with foot above hip level
Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Strict Pull-ups – 5×6 (advanced = weighted or 3 Sec Eccentric)
