“Holiday Hills”

3 Rounds
30 Calorie Row
20 Dumbbell Lunges
10 Burpees to 6″ Target

Weight: 50/35

3 Rounds
25 Calorie Row
20 Dumbbell Lunges
10 Burpees to 6″ Target

Weight: 35/20

3 Rounds
20 Calorie Row
15 Dumbbell Lunges
10 Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
The first two rounds, complete the row in around 3-4 minutes (moderate pace) so you can manage your legs and breath the remainder of the workout. For the final row pick up your pace. For the lunges, dumbbells will be held in the front rack position. Choose a weight you can hold onto for at least 10 reps before having to break. The lunges will take about :60. For the lunges, you’ll position yourself under a bar that’s 6 inches above your reach. Instead of jumping and clapping, you’ll jump and touch the bar with two hands. Target 12-15 minutes.

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“As It Was”

4 Rounds
12 Ring Dips
18 Toes to Bar
24 Step Ups

Height: 24″

4 Rounds
12 Banded Ring Dips
18 Knee Ups
24 Step Ups

Height: 24″

4 Rounds
12 Bench Dips
15 Leg Lifts
18 Step Ups

Height: 20″

WOD GUIDANCE & GOALS
ALL bodyweight! Start the workout with a bigger set of ring dips. If they’re a work in progress, save your arms by doing 4 quick sets of 3 reps. For the toes to bar, save your grip by breaking them into sets of 6/6/6 or 10/8 reps. Push your pace on the step ups. Target 10 minutes.

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“Connection”

21-15-9
Bike
Jerks

Weight: 155/105

21-15-9
Bike
Jerks

Weight: 115/75

15-12-9
Bike
Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Legs and Shoulders will be ON FIRE! Choose a weight for the jerks that you can cycle for sets of 5-6 reps before having to break (moderately heavy). On the bike, try to maintain 60/55 rpms (or 55/50), to chip away at the calories. As the rep scheme decreases, try to move faster, do fewer sets, and push that last set of 9 calories and 9 reps! Target sub 10 minutes.

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“Together Again-ish”

EMOM 20
1 – 15 Power Cleans
2 – 20 Push Ups
3 – 10 Chest to Bars
4 – 50 Double Unders

Weight: 115/75

EMOM 20
1 – 15 Power Cleans
2 – 10 Push Ups
3 – 10 Pull Ups
4 – 15 Attempts

Weight: 95/65

EMOM 20
1 – 10 Power Cleans
2 – 10 Bench Push Ups
3 – 5 Strict Pull Ups
4 – 75 Single Unders

Weight: 75/55

WOD GUIDANCE & GOALS
The intended stimulus of an emom, is to complete the designated work as fast as possible, and have time to rest before the next interval. For today’s workout, choose a weight for the power cleans that you can cycle for 15 reps unbroken, but you’re fighting for reps 10-15. For the push ups, do a big set then chip away at smaller sets to get them done in :20-:30. Do the chest to bars unbroken as long as possible (:10-:30). And the double unders (or attempts) should take :45-:60 to complete. Record weights, reps, and any modifications.

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“Nancy”

STRENGTH
Overhead Squat
3×3, across

STRENGTH
Overhead Squat
3×3, across

STRENGTH
Overhead Squat
3×3, across

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 85% of your 1 rep max overhead squat, for three sets of three reps. Range of motion and proper technique ALWAYS trumps how much weight you can add to your bar.

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Compare Overhead Squat HERE and Nancy HERE

“Push It Right”

100-80-60-40-20 Double Unders
25-20-15-10-5 Calorie Bike
15 Push Ups
15 Ball Slams

25-20-15-10-5 Attempts
25-20-15-10-5 Calorie Bike
10 Push Ups
15 Ball Slams

120-100-80-60-40 Single Unders
21-15-9-6-3 Calorie Bike
10 Bench Push Ups
10 Ball Slams

WOD GUIDANCE & GOALS
RNG! The box jump and bike reps decrease and the push ups and slams stay the same. The first two sets of dubs should take no more than :90, the second and third sets no more than :60, and the last set :30. Modify reps or movement to meet the time domain. Push the bike calories to fit in 2:00 or less for the first two round, :90-:60 for the last three rounds. Complete the push ups in no more than :30 and the ball slams in no more than :45. Target sub 20 minutes.

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“WOD TITLE”

With a Partner
3 Rounds
20 DB Hang Clean
20 DB Squat
20 DB Push Press
Rest 1 Minute
2K Row
Rest 1 Minute
60 DB Hang Clean
60 DB Squat
60 DB Push Press

Weight: 50/35

With a Partner
3 Rounds
20 DB Hang Clean
20 DB Squat
20 DB Push Press
Rest 1 Minute
1600 Meter Row
Rest 1 Minute
60 DB Hang Clean
60 DB Squat
60 DB Push Press

Weight: 35/20

With a Partner
3 Rounds
20 DB Hang Clean
20 DB Squat
20 DB Push Press
Rest 1 Minute
1200 Meter Row
Rest 1 Minute
60 DB Hang Clean
60 DB Squat
60 DB Push Press

Weight: 25/15

WOD GUIDANCE & GOALS
Partner WOD! Grab your buddy and complete the first triplet, dividing reps however you’d like. We suggest sets of 10 reps at a time. Once the triplet is complete, you and your partner take a 1 minute rest and then attack a 2k row. You can switch every 250m with quick transitions, or do 500m each. After the row, take another 1 minute rest. Then attack the chipper, again dividing reps however you’d like, however you must finish all of the hang clean before moving to squats and all of the squats before moving to the push press. Try for sets of 10 again. Record your overall time including the rest. Target 25 minutes.

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“West Coast”

4 Rounds on the 9 Minute
400 Meter Run
30 Sit Ups
400 Meter Run
20 Toes to Bar

4 Rounds on the 9 Minute
400 Meter Run
30 Sit Ups
400 Meter Run
20 Knee or Pike Up

4 Rounds on the 9 Minute
300 Meter Run
20 Sit Ups
300 Meter Run
20 Leg Lift

WOD GUIDANCE & GOALS
There’s REST built into every round so PUSH your pace! Run the 400’s slightly faster than your 5k pace, and recover on your sit ups. Try for bigger sets of toes to bar as you’ll have plenty of rest before the next round begins. Target 6-7 minutes per round. Scale volume to meet the stimulus.

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WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 75-80% of your 1 rep max (or RPE) for the first set of 7 reps. You’ll then build by 5% every set (as long as your form is on point) potentially hitting a new 1 pre max! Take at least :90 between every set so you’re fully recovered and can give 100% effort to your lifts!

Post Weights to Comments. Compare RDL HERE and Bench HERE

“Open 20.5”

40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls

Weight: 20/14

40 Strict Pull Ups
40 Strict Dips
60 Calorie Row
100 Wall Balls

Weight: 14/10

40 Ring Rows
40 Dips
40 Calorie Row
80 Wall Balls

WOD GUIDANCE & GOALS
YOU get to partition this workout anyway you’d like! Some strategies that worked a few years ago were doing a max set of muscle ups to start then do rounds of 10 cals and 12 wall balls with a set of max muscle ups at the start of each. If you’re not doing muscle ups, complete the row and wall balls in 10 rounds of 8 cals and 12 wall balls, then chip away at pull ups and dips at the end. There’s a 20 minute cap, so get as much work done as possible in that time frame.

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