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12/21/2022 – WOD

Strength
Pwr Clean + Hang Pwr Clean + Front Squat + Jerk – 1 Set Every 1:30 x 7
—Start at 65% & work up to a heavy complex

Conditioning
3 RFT
25 Bar Facing Burpees
8 Strict Pull-ups
10 Power Cleans 205/135#
8 Strict Pull-ups
25 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 15-18 min. Try to jump over bar for the burpees, but if you can’t you may step over. Pu sub = Banded or heavy lat pulldowns (pulley). PC = 70% (singles that take about 45-60 sec). WB should be done in 1-2 sets.

Assistance
a) Week #3 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 5×20 (rest 45 sec between)
b) 8 DB Lateral Raises + 8 Front Raises – 4 Sets (2 sec eccentric)

12/20/2022 – WOD

Strength
a) DB Shoulder Press – 5×8 (heavy)
b) Barbell Bent-over Rows – 5×8 (heavy)
c) Tibialis Raises – 4×20
—Superset a/b/c every 4 minutes. Use (2) DB’s for the part (a). For part b, keep back tight/parallel as you pull elbows back & bar to your sternum. For part c, stand with back/hips to the wall & feet 1-2ft from the wall & pull you toes off the floor & pause each rep. 

Conditioning
18 Min AMRAP w/ Partner
60/50 Cal Assault Bike
20 Dball/Bag Over Shoulder 150/100#
20 Laps Dball/Bag Bear Hug Carry 150/100# (partner hangs from PU bar)

WOD Notes: Goal is 3 rounds (will be tough but doable if you push the bike). You may break up the work anyway you’d like. For the Dball/bag carry, partner A will hang from a pull-up bar, while partner B walks 5 laps. You will do this 2x each. 1 lap = 4 mats. If you drop from pull-up bar, partner must drop the ball and vice versa. 

Assistance
a) Santa Belly Abs (Week 3 – Day #2): Hollow Rocks: 8 Sets: 45 Sec on / 45 Sec off
b) California Press – 4×8 (overload triceps by just doing the eccentric (lowering) portion, then press back up using a bench press & repeat for 8 reps).

12/19/2022 – WOD

Strength
a) 4 Back Squat + 8 FR Lunges – 4 Sets @ 80% BS / 50-55% for lunges
b) DB Pull-over – 4×10 (control eccentric – lower as far as lats allow)
—Superset a/b every 3:30. After 4 BS, re-rack bar, take weight off, & immediately go into your 8 Lunges.

Conditioning
15 Min AMRAP
30 Double Unders
10 Hang DB Snatch (1 arm) 70/50#
10/9 Cal Ski

WOD Notes: Goal is 7+ rds. You may break up the Hang DB Snatches anyway you’d like, just make sure to do same amount with each arm. DU sub = 30 lateral hops over line or 50 singles. 

Assistance
a) Santa Belly Abs (Week 3 – Day #1) Weighted Plank – 5 Sets: 1 min on / 1 min off (same as last wk)
b) DB Bicep Curls – 4×12 at same time. Last set overload with heavier weight (use hips) and focus on slow eccentric.

Announcement
—Rage “12 Days of Christmas” WOD is this Saturday. Classes are 7am & 8:30am! We’ll take a group picture in between the 2 classes, so if you’re coming to the 8:30am class try to arrive 15 minutes early.

12/17/2022 – WOD

Conditioning
100 Clean n Jerk For Time w/ Partner (increase every 20 reps)
***Every 7 Min x 5 sets, starting at 0:00 do:
30 GI Janes (work at same time)
60/50 Cal Row

WOD Notes: Goal is sub 35 min. M: 155/175/195/215/235#, F: 105/115/130/145/155#. Weights should be 55/60/65/70/75% by rd. Should start to get difficult by round 4 where you should be taking a few extra secs between reps. GI Janes – choose bar above your reach if you can do a strict pu. 

12/15/2022 – WOD

Strength
a) 5 (3 Push Jerks + 30ft OH Carry) @ 80%+
b) Barbell Hip Thrusts – 4×12 (Heavy – Pause each rep)
—Superset a/b every 4 minutes. Face away from the wall for the jerks, so you can walk forward for OH Carry. Try to walk all the way to the bikes/ski ergs. Walk slowly & under control. Focus on locking elbows & spreading bar as you walk. Partner up with someone for both movements. 

Conditioning
For Time
10-1 Thrusters 115/75#
1-10 T2B
***Complete 1 set of 300ft on Versaclimber at some point during the WOD. 

WOD Notes: Goal is 6-10 minutes. Thrusters should be unbroken each rd & feel relatively light. T2B sub = T2R, hanging knee raises, or V-ups. Some will have to start WOD on the versa.

Assistance
a) Week #2 / Day #4 “Santa Abs” – Weighted Side Plank (plate on hip) – 4×45 sec each side
b) DB Bent-over Rows – 4×10 (heavy) + 1×8 (light – pause each rep for 5 sec)

12/14/2022 – WOD

Strength
Power Clean + Hang Sq Clean – 1 Set Every 1:15 x 10 Sets
—Start @ 70% & work up to 85%+ by the end.

Conditioning
7 RFT
7 Deadlifts @ 65%
1 Rope Climb 20ft
14/10 Cal Ski

WOD Notes: Goal is 13-17 min. RX = 65% for this WOD, which is based on 315/205#. You should be able to do DL in 1-2 sets each rd & should feel moderately heavy. RC sub = 2 up downs/heavy pulleys or 8 RR.

Assistance
a) Week #2 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 6×15 (rest 30 sec between)
b) 6 DB Lateral Raises + 6 Front Raises – 5 Sets (1 sec pause + 2 sec eccentric)

12/13/2022 – WOD

Strength
a) Incline DB Bench Press – 5×8 (heavy)
b) Strict Pull-ups – 5×8  (advanced = weighted)
c) GHD Weighted Back Extensions – 5×8
—Superset a/b/c every 3:30. Hold DB behind head for Back Ext & pause each rep.

Conditioning
14 Min AMRAP Ladder
1 Wall Walk
1 Lap Bear Hug Dball/Bag Carry 125/80#
3/3 Cal Assault Bike
2 Wall Walks
2 Laps Bear Hug Dball/Bag Carry 125/80#
6/5 Cal Assault Bike
3 Wall Walks
3 Laps Bear Hug Dball/Bag Carry 125/80#
9/7 Cal Assault Bike
***Continue Pattern for the remaining 14 minutes.

WOD Notes: Goal is to get to the round of 7-7-21/15. 1 Lap = 5 mats. You should be able to go unbroken on the bear hug carry every round. WW sub = 10 Shoulder taps/1 WW. You can also scale the feet walked on the WW. Reset monitors each rd.

Assistance
a) Santa Belly Abs (Week 2 – Day #2): Hollow Rocks: 8 Sets: 30 sec on / 30 sec off
b) DB Skull Crushers – 4×10 (slow eccentric)

12/12/2022 – WOD

Strength
a) Back Squat – 4×10 @ 70-72% across
b) Straight Arm Lat Pulldown (pulley) – 4×10 (heavy)
—Superset a/b every 3:30.

Conditioning
5 Rounds (interval style)
10 Hang Power Snatch (increasing by rd)
15 Burpees (no jump)
10 Laps Shuttle Run
—Rest 90 sec between rds

WOD Notes: Each rd should be under 2 minutes. You should be trying to push the shuttle runs since there is rest (change your weights during that time). HPS should be unbroken rounds 1-4 & you may have to break up the last rd. HPS = 95/115/135/155/175# for men, 65/75/95/105/115# for women. You don’t have to increase if you get to a certain weight & it feels challenging already. Shuttle Run Sub = 10 cal bike or 120ft versa.

Assistance
a) Santa Belly Abs (Week 2 – Day #1) Weighted Plank – 8 Sets: 45 Sec on / 45 Sec off (heavier than last wk)
b) DB Bicep Curls (same time) – 4×12 (slow eccentric)

12/10/2022 – WOD

Conditioning “45 Min Cap”
For Time w/ Partner
50 Clusters (increasing)
500 Double Unders
300/240 Cal Ski
500 Double Unders
50 Clusters (increasing)

WOD Notes: Goal is sub 40 minutes. Cluster weight for both sets = 20 @ 135/95#, 20 @ 165/110#, 10 @ 185/125#. DU sub = 1.5x single unders, 200 Lateral hop over bar, 300 Lateral hop over line, or 2x Ft Versa.

Day #6 “Santa Abs”
4 Sets: (30 Sec Russian Twists (weighted) + 30 Sec Flutter Kicks + 30 Sec V-ups)

12/9/2022 – WOD

Day #5 “Santa Abs” – L-Sit/Tuck: 6 Sets: 20 Sec on / 40 Sec off