Conditioning – “Naughty or Nice Partner WOD”
6 RFT
12 Clean n Jerks (increase by rd)
24 Cal Ski
20 Box Jumps 30/24″ (stand up each rep / step down)
24 Cal Ski
WOD Notes: Goal is 30-35 minutes. CnJ = start @ 60% & increase up to 75% by round 6. Everyone does 24 cals today (take note of the rep scheme). Wear your “Naughty or Nice” shirts/tanks today!! Pick a partner who is the opposite of you!
Strength
a) Front Squat – Work up to a Heavy Single or 5×5 @ 75-80%
b) DB Lateral Raises – 4×12 (pause + slow eccentric)
Conditioning
1 Minute at each station for Total Reps x 4 Rounds
Wall Walks
Russian KB Swings 88/70#
Strict Pull-ups
Max Cal Bike
—Rest 1 minute between rounds
WOD Notes: Goal is to get 3-7 WW / 15-20 Russian KB Swings / 5-10 PU / 12-20 Cal Bike. Larger classes will have to stagger which station they begin with, but it’s preferred to finish with the bike so that you can really sprint it! It’s 16 minutes of work with 3 minutes of rest total.
“Carve Your Pumpkin” – Wk 4 Day #1
Donkey Kickbacks (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)
Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Pullover – 4×12
Conditioning
“12 Days of RageMas” – 2024 Version
1 Turkish Get Up 45/30# (switch arms when you stand)
2 Power Snatches 135/95#
3 Front Squats 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Deadlifts 135/95#
7 Lateral Burpees over Bar
8 Hang (2) Arm DB Snatches 45/30# DB’s
9 DB Thrusters 45/30# DB’s
10 C2B Pull-ups
11 GHD Sit-ups or T2B or Weighted Sit-ups
1200m Run (sub 2400m Bike)
WOD Notes: Goal is sub 50 minutes. The workout is completed like the song is sung. 1. 2-1. 3-2-1. 4-3-2-1. You may have to partner up on the DB portion if you don’t have a set for yourself. When you get to Day 12, try to stay out of the way as much as possible if you choose to bike.
Strength
a) Back Rack Lunges – 1×10, 2×8, 2×6 (Each set should be challenging!)
b) DB Bent-over Rows – 5×10 each arm (3 Sec Eccentric)
—Superset a/b every 3:30.
Conditioning “20 Min Cap”
20 RFT w/ Partner (interval)
30 Double Unders
10/8 Cal Ski Sprint
***After the 10th Round, do 12 Laps Bear Hug Carry 150/115#
WOD Notes: Goal is to get under the 20 Min cap (it’s going to be tough). DU sub = 50 singles or 20 Sec of DU practice. Make your transitions fast! You should be under a minute each round (sprint the ski!). 1 Lap = 5 Mats down + 5 Mats back. You will alternate after each lap with your partner. You will each do 6 Laps or rounds of the carry.
Assistance
a) L-Sit/Tuck – 8×30 Sec (1:30 rest between)
b) DB Front Raises – 4×12
Strength
a) Deadlift – 5×3 @ 80%+ (3 Sec eccentric – no touch n go), 1×10+ @ 70%
b) DB Shoulder Press – 4×10 (normal tempo)
c) Snatch – 2 EMOM x 6 @ 70%, 1 EMOM x 6 @ 80%+
—You have a choice between just doing part (a) & (b) or just part (c) by itself.
Conditioning
18 Min AMRAP w/ Partner
50/40 Cal Row
12 Wall Walks
20 Dball Over Shoulder 150/115#
WOD Notes: Goal is 3+ Rounds (get into the 4th round of row & maybe WW). The entire WOD, one person works at a time. Try to push the pace on the row (90% effort). WW sub = 10 shoulder taps/WW or 3 burpees/WW. DBall or bag should be heavy!
“Carve Your Pumpkin” – Week #3: Day #3
BB Hip Thrusts – 5×8 @ 80%+ of Back Squat
Assistance
a) GHD Sit-ups – 5×20 — rest 45 sec between
b) Face Pulls (pulley) – 4×12 (pause each rep)
Strength
a) Bench Press – Work up to a heavy single, then 3×8-12 @ 70%
b) One Leg RDL – 5×8 each leg (heavy!) —rest rear foot on (2) plates if necessary
—Superset a/b as needed. 18 Min Clock to get this work done
Conditioning
For Time
Buy In: 800m Run
“10 Rounds”
3 Power Clean @ 75%
6 Lateral Burpees Over Bar
Buy Out: 800m Run
WOD Notes: Goal is 14-18 minutes. If you don’t want to run you can Versa Climb 500ft or bike 2k each time (keep in mind we’ll bike again this week). PC weights would be 205/135#. If you don’t want to jump over bar that’s ok.
“Carve Your Santa Pumpkin” – Wk 3: Day #2
Hip Abduction (Lay on your side) – 4×8 Use Monkey Feet
Assistance
a) Pull over (2) DB’s – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets
Strength
a) Front Squat – 3×5 @ 80% & 3×2 @ 90%
b) DB Lateral Raises – 4×12
—Superset a/b every 3:30
Conditioning
5 RFT
20 Wall Balls 30/20# to 10/9.5ft
15 T2B
10 Box Jump Overs 30/24″
WOD Notes: Goal is 12-16 minutes. WB should be done in 1-2 sets each round. T2B sub = T2R, GHD SU, weighted SU, or hanging knee raises. BJO should be higher than normal.
“Carve Your Pumpkin” – Wk 3 Day #1
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (5×8 – each leg Heavier)
Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 8 Rounds
b) Strict Pull-ups – 5 EMOM x 10 Sets
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
