December 31st, 2017

Take 15 minutes to work on 2-3 skills — muscle ups, butterfly CTBs, Kipping HSPUs, Toes to bar, etc.

In teams of two, with one partner working at a time, complete three sets for max reps:
2 minutes of Wreckbag Squats (140/100) — on the shoulder or back
2 minutes of Strict HSPUs
2 minutes of Wreckbag Carry (50ft increments –on the shoulder or back
2 minutes of Alternating Pistols
2 minutes of Rope Climbs

*no additional rest between sets
*if you don’t have a partner, work 30on/30offx2, or 20on/20off x3 for each station


December 30th, 2017

A. Behind the Neck Jerk; 50%x3; 60%x3; 70%x3; 80%x3x2
B. Romanian Deadlift x6x4 @4011
C. TGU x 2/side x 3 sets

Accessory Work
Uneven Carry x 200ft (switch at 100) x 3 sets
Banded Face Pulls x 12-15 x3

Assault Bike 2 minutes @85-90%
Rest walk 1 minute
x 5 rounds
Rest 5 minutes
x 2 sets

December 29th, 2017

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Gymnastics Work
A1. Kick-up to Freestanding HS Hold x 10-20 seconds (accumulated) x 3 sets
A2. Tight Kip Swings on Rings x 8-10 x 3 sets (hold something between the feet here)

A. Snatch; build to today’s heavy single

30 Clean & Jerks for time @135/95

Rest 15-20 minutes

30 Muscle-Ups for Time

If you don’t have MUs, complete, for time:
Ring Dips
Kipping Pull-ups

December 27th, 2017

A. Power Clean; build to today’s heavy single
B. Handstand Walk; max distance in 3 minutes (turn arounds at 50 ft)
2k Row Time Trial*

*Warm-up well for this, be ready to hit it hard; control your pace and hang on at the end
*Suggested warmup:
Row 200m @80%
Rest 30 seconds
Row 300m @90%
Rest 1 minute
x 3
Rest 4 minutes, then hit it!


Optional Additional Work (either a separate session, or after recovering from your 2k)
40 minutes:
100ft OH Yoke Walk
100ft Reverse Sled Drag
2 Minute Sandbag Hold @chest (100/70#)
100ft Forward Sled Drag
2 Minute Assault Bike @70% effort

December 26th, 2017

**Fun treat today: training/testing will be the same today as class, so feel free to hop into a class if you’d like (we are only holding 9am, 4:30pm, and 5:30pm). Of course, you can still train at your normal time, if that works better for you.

You can also post to SugarWOD, if you’ve created an account there.

A. Take 15-20 minutes to establish a 1-RM Strict Shoulder Press, and a 1-RM Weighted Strict Pull-up (overhand grip). Alternate between movements as you build over 5 or 6 sets of each.

Please note your Bodyweight along with your raw score for the Weighted Pull-up.

B. For max calories:
3 Minutes of Assault Bike

Rest 4 minutes until the running clock reaches 7:00, and then…

C. Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

December 23rd, 2017

*This workout is to be performed in the style of “The 12 Days of Christmas:”
1 – 25 Double Unders (if your calves are still very sore, sub 150/125 Meter Ski)
2 – Power Snatches (155/105 lb.)
3 – Muscle Ups
4 – Alternating Pistols
5 – Burpees
6 – Toes to Bar
7 – Chest-to-Bar Pull-ups
8 – Box Jumps (30/24″)
9 – Kettlebell Swings (32/24 kg)
10 – Strict Handstand Push-ups
11 – Clean & Jerks (155/105 lbs)
12 – Man-Makers (50/35 lb DBs)

*Thanks to Invictus for the inspiration; have fun with this one everybody!

December 22nd, 2017

**Reminder: Saturday will be our “12 Days of Fitness” Workout. There is one class (at 9:30am) that day, so 10:30am would probably be the best time for everyone to come in and get it!

*Testing continues here — bring your best effort

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

A. High Hang Snatch x5x4 (nothing over 70% here…speed and technique focus)
B. Back Squat – build to a heavy single
C. Back Squat – 85% of today’s heavy for Max Reps @30X0
D. Push Press – build to a heavy single
E. Push Press – 75% of todays heavy for Max reps @10X2 (2 second hold overhead, TnG off the shoulders — if you pause or re-adjust on the shoulders, the set is done)

3-5 attempts to find peak wattage on the AB; should take no more than 10 seconds to peak; rest as needed between sets