DECEMBER WODS 2016

THURSDAY 1st DECEMBER
Strength/conditioning (REPS)
Metcon – 20min ladder
(partner up)
Clean + jerk 40,35,30,25,20,15,10
High burpee 10(synced)
*reps are split between partners
*bar weight increases each round
Midline: (NO SCORE)
Side crunches
5 rounds – 30sec (R)/30sec (L)/30sec rest

FRIDAY 2nd DECEMBER
Strength/conditioning (ROUNDS+REPS)
Metcon – 8min amrap
3 deadlifts (130/80)(100/70)(70/50)
25 double unders
Midline (NO SCORE)
10min – Lop-sided kb carries
Conditioning (NO SCORE)
10min – Interval rowing
45sec sprints, go 1:1 with a partner

SATURDAY 3rd DECEMBER
CLASS – TEAM CHIPPER – 35min amrap

SUNDAY 4th DECEMBER

Cardio Burn and Mobility

MONDAY 5th DECEMBER
Strength
B/b lunges (WEIGHT)
10mins – 5×12 (heavy)
Strict press (WEIGHT)
6min – 3×10 (heavy)
Conditioning (ROUNDS+REPS)
Metcon – 18min amrap
5 rope climbs
100 double unders

TUESDAY 6th DECEMBER
Strength (WEIGHT)
Clean pulls
5min – build weight to heavy triple
10min – 3 on the minute
Conditioning (ROUNDS+REPS)
Metcon – 20min amrap
12 clean and jerk (45/30)(35/25)(30/20)
12 pistol squats

WEDNESDAY 7th DECEMBER
Conditioning (ROUNDS+REPS)
Chipper – 35min amrap
Teams of 3
150 box jumps
150 kb swings
150cal ski/bike/row
150 burpee
*kb weight (24/16)(20/12)(16/10)
*2 work, 1 rest

THURSDAY 8th DECEMBER
Strength/skill (WEIGHT)
Front squat + toes to bar
20mins – 5 reps of each, go every 2mins
Conditioning
Metcon – 12min ladder (REPS)
Thruster 5,10,15,20,…etc.
Pull up 5,10,15,20,…etc.
*bar weight (35/25)(30/20)(25/15)
*Rx+ chest to bar

FRIDAY 9th DECEMBER
Strength (WEIGHT)
Power clean
20min – 5 rep max
Conditioning (ROUNDS+REPS)
Metcon – 10min amrap
9 deadlifts (100/70)(80/50)(70/40)
18 wallballs
200m run

SATURDAY 10th DECEMBER
Conditioning (TIME)
Metcon 35min cap
Partner up
2km row
100 med’ball sit ups
200 lunges
400m o/h carry (25/15)(20/10)(15/5)

SUNDAY 11th DECEMBER
Cardio Burn and Mobility
MONDAY 12th DECEMBER
Strength (WEIGHT)
Thruster
9min – 6×3 (heavy), go every 90sec
Conditioning
Benchmark (TIME)
“Fran” – 15min cap
21,15,9
Thrusters (43/30)(35/25)(30/20)
Pull ups

TUESDAY 13th DECEMBER
Conditioning (TOTAL CALS)
Rowing intervals – 20min
2min blocks(rotating with a partner)
60sec working
30sec cruising
30sec sprint
EMOM – skills/midline (REPS)
14min – alt. minute rounds
a) kb Russian swings (32/24)(24/16)(20/12)
b) abmat sit ups
*RX+ – ghd sit up

WEDNESDAY 14th DECEMBER
Strength (WEIGHT)
Deadlift
20min – 1 rep max
Conditioning (ROUNDS+REPS)
Metcon – 12min amrap
8 power cleans (50/30)(40/25)(30/20)
16 box overs

THURSDAY 15th DECEMBER
Strength (WEIGHT)
Bench press
12min – heavy doubles
Conditioning (ROUNDS+REPS)
Metcon – 20min amrap
60 weight vest lunges (20/10)
40 push ups (RX+ wears vest)
20 sdhp (40/25)(35/20)(30/15)

FRIDAY 16th DECEMBER
Strength (WEIGHT FOR HEAVIEST SET OF 8)
Back squat
16min – sets of 12,10,8,8,20 (heavy)
Conditioning (ROUNDS+REPS)
Metcon – 18min amrap
5 hspu (or dips)
10 toes to bar
40 double unders
*you will randomly be chosen
to do a sled push through out…..just for fun.

SATURDAY 17th DECEMBER
Conditioning (TIME)
HERO WOD
“Morrison” – 40min cap
50,40,30,20,10 reps of:
Wallball
Box jump
kb swing (24/16)(20/12)(16/10)

SUNDAY 18th DECEMBER
REST UP

MONDAY 19^th DECEMBER

Bench mark – open cap (TIME)

“Angie”

100 pull ups

100 push ups

100 sit ups

100 squats

*times will vary greatly on this so

if you finish early you will have access

to free training time in which you can

work on weaknesses.

TUESDAY 20^th DECEMBER

Conditioning (TIME)

7 individually timed rounds:

Go every 5mins –

10 hang snatches (45/30)(35/25)(30/20)

14 burpee box jumps

18 cal row

*each round is capped at 4mins

*if snatches are a trouble area you may

swap them out for deadlifts

WEDNESDAY 21^st DECEMBER

Strength (WEIGHT)

Clean and jerk

12min – 1 rep max

Bench mark – 12min cap (TIME)

“Grace”

30 clean and jerks (60/40)(50/30)(40/25)

Conditioning/midline

Metcon – 12min amrap (ROUNDS+REPS)

8 toes to bar

24 double unders

THURSDAY 22^nd DECEMBER

Strength (TOP BENCH WEIGHT)

Bench press + rope climbs

18min – 8 reps + 1 rep (heavy)

Conditioning

Metcon – 14min amrap (ROUNDS+REPS)

30m bear crawl

20 plyo lunges

10 medball cleans (same weight as wallball)

FRIDAY 23^rd DECEMBER

Strength (WEIGHT)

Pause back squat

15min – 3 reps every 90sec (heavy)

Conditioning

Metcon – 17min cap (TIME)

50 kb sdhp (24/16)(20/12)(16/10)

20 strict pull up

30 back squat (40/25)(35/20)(30/15)

20 muscle up (scalable)

30 back squat

20 strict pull up

50 sdhp

SATURDAY 24th DECEMBER

12 DAYS OF XMAS WOD

….WILL YOU CHOOSE TO BE

“NAUGHTY” OR “NICE”???

SUNDAY 25^th DECEMBER

Cardio Burn and Mobility

MONDAY 26^th DECEMBER

(CLOSED – Boxing Day)

TUESDAY 27^th DECEMBER

Strength (WEIGHT)

Sumo Deadlifts

12min – 5 reps every 90sec

Conditioning (ROUNDS+REPS)

Metcon – 20min amrap

Partner up:

30 wallball

30 toes to bar

30 O/H lunge (25/15)(20/10)(15/5)

*break up reps as needed

WEDNESDAY 28^th DECEMBER

Benchmark:

“Helen” – 15min cap (TIME)

3 rounds for time:

400m run

21 kb swings (24/16)(20/12)(16/10)

12 pull ups

Conditioning (NO SCORE)

18min – alt. min rounds

1. a) bear/crab crawl
2. b) rowing

THURSDAY 29^th DECEMBER

Strength (WEIGHT)

Hang snatch

5min – tech

12min – 1 rep max

Conditioning (TIME)

Metcon – 12min cap

“Annie”

For time

50,40,30,20,10

Double unders

Sit ups

FRIDAY 30^th DECEMBER

Tech (NO SCORE)

Hand stand walking

10min  – open practice/drills

Strength (WEIGHT)

Front squat

8min – 3reps on the minute (submax)

Conditioning (TIME)

Benchmark

“DT” – 15min cap

5 rounds for time

12 deadlift (70/45)(60/40)(50/30)

9 hang power clean

6 S.t.o

SATURDAY 31^st DECEMBER

Metcon #1 – 16min cap (TIME)

hspu 12,10,8,6,4,2

sdhp 24,20,16,12,8,4

*bar weight (35/25)(30/20)(25/15)

Metcon #2 – 16min cap (TIME)

Partner up

Push up 24,20,16,12,8,4

Row (cal) 12,10,8,6,4,2

*reps are PER PERSON

*Rx+ do ring pushups (feet level)