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 19th 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 20th 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 21st 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 22nd 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 23rd 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 25th DECEMBER
Cardio Burn and Mobility
MONDAY 26th DECEMBER
(CLOSED – Boxing Day)
TUESDAY 27th 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 28th 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
- a) bear/crab crawl
- b) rowing
THURSDAY 29th 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 30th 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 31st 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)