Increase HR and Stretch
800m Run
– 50 Air Squats
600m Run
– 40 Knees to Elbow
400m Run
– 30 Hand Release Pushups
200m Run
– 20 Burpee Pullups
100m Run
– 10 V ups
NO TIME CAP! Start the new year with some calories burned.
2 x 5 Wall Squats
2 x 10 Air Squats
2 x 5 Goblet Squats
2 x 10 PVC Pass Thrus
2 x 10 PVC Good Mornings
Warm up to your working weight and perform ALL 10 sets at 75%.
13min AMRAP
– 12 KBS (70/53)
– 10 Ring Dips
– 100m Single Arm Farmers Carry (70/53)
** Scaled Ring Dips:
Toe Nail or Box Dips
This is a sneaky WOD. The KB is heavy, so when scaling, stay a little uncomfortable with the weight.
Clean Grip Burgener Warm Up
(PVC or Empty Barbell)
– Down & Up
– Elbows High & Outside
– Muscle Clean
– Clean Land
– Clean Drop
– Hang Clean
– Power Position (Barbell at hips)
– Mid Hang (Barbell just above knees)
– From the Ground (Full Squat Clean)
Focus on bar path and positioning. Create tension in the hamstrings and explode through the legs!
“When the arms bend, the power ends!”
– Coach Burgener
9min AMRAP (2/2, 4/4, 6/6…)
– Single Arm Dumbbell Hang Clean & Jerk (50/35)
– Box Jumps (24/20)
* Use 1 DB
** Compare score with 2/20/19
* Must perform an even amount of Hang Clean & Jerks on each arm.
Rep Count:
8’s – 40
10’s – 60
12’s – 84
14’s – 112
16’s – 144
18’s – 180
20’s – 220
Increase HR and Stretch
METCON 1
Team of 2
(7min AMRAP)
– 400m Farmers Carry (split by 200’s)
– Max reps Alt. Power Snatch (135/95) with time remaining.
*KB/DB (53/35 0r 50/35)
Score is Snatches
REST 2min THEN…
METCON 2
Team of 2
7min AMRAP
– 6 KBS (53/35)
– 6 Goblet Squats (53/35)
– 100m Medball Run (20/14)
**Partner 1 completes a round, Partner 2 rests. Switch after completing a full round
REST 2min THEN…
METCON 3
Team of 2
7min AMRAP
– 12 Wall Balls
– 8 Deadlifts (135/95)
– 4 Hang Power Cleans (135/95)
– 2 Bar Over Burpees
** One partner works inside, the other partner runs 100m. Switch everytime the runner gets back.
2 Rounds
– 5 Inchworms w/ Pushup
– 10 PVC Pass throughs
– 10 PVC Around the Worlds
– 30sec Hang from the rig
15 Burpees
15 Shoulder to Overhead (115/85)
3 Rope Climbs
15 Burpees
12 Shoulder to Overhead (115/85)
2 Rope Climbs
15 Burpees
9 Shoulder to Overhead (115/85)
1 Rope Climb
Rx+ (205/135) & Legless
Scaled Rope Climbs (2 to 1 seated) or 1 Rope Climb per round (if you are working on them)
Increase HR and Stretch
ALL working sets at 75%.
Warm up to the weight and stay there! TRUST THE PROCESS
4 Rounds (13min Cap)
– 400m Run
– 5 Bar Muscle Ups
Scaled: 10 Chest to Bar or 10 Pullups or 10 ring rows
Increase HR and Stretch
40min CAP
1 – 100m Run
2 – Power Snatch (95/65)
3 – Pullups
4 – Power Cleans (95/65)
5 – Box Jumps (24/20)
6 – KB Swings (53/35)
7 – Wall Ball Shots (20/16)
8 – T2B
9 – Goblet Squats (53/35)
10 – Med Ball Situps (20/16)
11 – Burpees
12 – Overhead Squats (95/65)
Performed just like the song.
1, then 2/1, then 3/2/1…
2 Rounds
– 200m run
– Spiderman Lunges (down)
– Frankenstein’s (back)
– Duck walk (halfway)
– Inchworm (halfway)
Take 20-25min to complete all 10 sets.
Complete ALL working sets at 65%!
DROP ANY EGOS! Trust the process, and stick with the percentages over the next 6 weeks!
10min AMRAP
– 50 Double Unders
– 12 Front Rack Lunges (135/95)
– 6 Power Cleans (135/95)
Scaled Options:
50 Single Unders, Lighter Weight that will allow you to complete the lunges in no more than 2 sets.
Holiday Hours:
Tuesday, December 24 (Open Gym, with programmed wod)
5am – 7am, 9am – 11am, 3pm – 5pm
Wednesday, December 25 – CLOSED, Merry Christmas
88 cal Bike
88 Box Jumps (24/20)
88 Hang Power Cleans (115/75)
88 Burpees
88 S2OH (115/75)
88 Pull-Ups
88 Air Squats
88 cal Row
Holiday Hours:
Tuesday, December 24 (Open Gym, with programmed wod)
5am – 7am, 9am – 11am, 3pm – 5pm
Wednesday, December 25 – CLOSED, Merry Christmas
Increase HR and Stretch
24min EMOM
– 5 Thrusters (95/65)
– 5 Burpees
Partner 1 has one minute to finish the reps. Whatever time is left both partners rest. While Partner 1 completes the reps, Partner 2 is hanging from a pull-up bar.
