31 December

Training Session (130p)

A. Squat Cleans
2 Reps On The 90 Seconds @ 235
x8 Rounds
*Complete

B. Clean Pulls, 3x2 @ 285#
*Complete

C. Seated BB Press @ 105#
6 Sets of 8
*Complete

D. For Time:
"Sunrise City"
3 RFT
16 Cal Bike
20 Pullups
10 Deadlifts (225)
20 Yard Burpee Broad Jump
*7:25 (Last Year was 8:30)

30 December

AM Training Session (530a)

A. Breath Work

B1. 1,500m Bike/400m Stiff-Legged Ski
B2. 15 Back Ext
B4. 20 GHD's
Rest 2m, x2

C1. 1,500m Bike/400m Stiff-Legged Ski

C2. KB 10-20-10

C3. BB Shrugs (Heavy)

Rest 2m, x2

D. Crossover

E. Mobility

PM Training Session (130p)

A. Back Squats, 5 Reps

Rest 10 Seconds

B. Front Squats, 5 Reps

Rest 4m, x3

*215/235/245

B. 17m AMRAP

"MAGIC" 17M AMRAP 25/15 CAL ROW/SKI 30 WALLBALLS 25/15 CAL ROW/SKI 30 WALLBALLS 30 KBS (1.5/1) 25/15 CAL ROW/SKI 30 WALLBALLS 30 KBS (1.5/1) 30 OVER THE BOX JUMPS (24/20) 25/15 CAL ROW/SKI 30 WALLBALLS 30 KBS 30 OTB JUMPS 30 HEAVY SLAMBALLS

*4+3 Cals 1. SCORE IS ROUNDS AND REPS. THE FIRST COUPLET IS 1 ROUND. THE NEXT TRIPLET IS 1 ROUND. THE NEXT 4 MOVEMENTS WOULD BE ANOTHER ROUND, ETC.

28 December

Training (630a)

10M AMRAPS WITH A TEAM OF 3 REST 3M B/W STATIONS STATION A: 1K RUN W/REMAINING TIME, AMRAP: 10 SYNCHRO KB SWINGS (AMERICAN) 10 HEAVY WALLBALLS
*5+9
1. CAN BEGIN WORKING WHEN 2/3 ARE BACK FROM RUN. 2. SCORE IS ROUNDS ANDS REPS OF KB/BURPEES. 3. 1K RUN IS TO POPLAR WOODS AND 1 LAP AROUND AND BACK TO VITALITY. STATION B: 500/400M SKI 20 HEAVY WALLBALLS (30/16) OR 30 REG WALLBALLS (20/14)
*4+2 1. FOR SCORE, PARTIAL ROUND OF NORMAL WB ARE SCORED 2:1 REPS. PARTIAL HVY WB'S ARE SCORED 1:1. 2. 1 REP FOR EVERY 100M ON SKI. STATION C: 10M BIKE FOR MAX CALORIES *EVERY SWITCH, ATHLETE GETTING OFF BIKE MUST COMPLETE 5 BURPEES TO TARGET BEFORE NEXT PERSON CAN BEGIN BIKING.
*176 Cals 1. STAGGER STARTING STATIONS AS NEEDED. 2. FOR THE BIKE, NEXT ATHLETE CAN BE ON THE BIKE WAITING BUT CANNOT START UNTIL PREVIOUS ATHLETE FINISHES 5 BURPEES. 3. SCORED AS 3 SEPARATE WORKOUTS.


B. Bis/Tris

27 December

Training (130p)

A. Power Cleans

1x2, 6x3 all at 235#

B. Push Press

6x3 @ 165#

C. Back Squats

5x8 @5050

185#

D. For Time:

27-21-15-12-9

Row/Bike

OTB Burpees

HPC (135)

KBS (1.5)

*18:12

26 December

Training AM Session (830a)

A. Jess' Strength Work
-Weighted Pullups
-BS W/Chains
-Hip Thrusts
-DB Presses
-Etc

B. Core

Training PM Session (12p)

A. Class WOD

36m EMOM
Min 1: Ski 12 Cals
Min 2: 12 KB Thrusters
Min 3: 12 T2B
Min 4: 8 Burpee Pullups
Min 5: 12 Cal Bike
Min 6: 15 Yard Burpee Broad Jump
*W/Vest
*36 Rounds

24 December

Training Session (1p)

A. 12 Days Of Christmas With Spencer
*24:12

23 December

AM Training Session (530a)

A. Breathing Work

B1. 1k Bike Erg
B2. Back Ext
B3. GHD Situps
Rest 2m, x3

C1. 10 Bench @ 205#
C2. 400m Ski (No Legs)
Rest 0, x5

D. Crossover

E. Bis

F. Mobility

PM Training Session (2p)

A. Hang Squat Clean Singles
*205/225/235/245/265/245/245

B. For Time: 
150 Du's
60 Cal Row
30 Jerks (155)
100 Du's
40 Cal Row
20 Jerks
50 Du's
20 Cal Row
10 Jerks
*12:12

21 December

Training (630a)

Tested TeamWOD

TEAMS OF 3-4 200/125 CAL BIKE EVERY 3M COMPLETE: 21 HEAVY SWINGS 15 HEAVY WALLBALLS 9 SYNCHRO BURPEES (2 OR 3) THEN: 60 POWER CLEANS (135) 60 HANG POWER CLEANS EVERY 3M COMPLETE: 15 T2B 12 JUMP SQUATS TO TARGET 9 SYNCHRO BURPEES (2 OR 3) THEN: 300 DU'S OR 2:1 SINGLES EVERY 3M COMPLETE: 9 SYNCHRO BURPEES (2 OR 3) 6 PLATE PUSH TRIPS (10 YARDS) 3 SYNCHRO ME JUMP SQUATS (ALL)
*34:30
*Andy and Bess 1. BIKE STARTS WITH 21/15/9 AND THEN CAN GET ON THE BIKE.

20 December

AM Training Session (545a)

A. Breathwork

B1. 1,250 Bike Erg
B2. Shoulders/Traps
Rest 2m, x2

C1. 1,250 Bike Erg
C2. Back Ext/GHD's
Rest 2m, x2

D1. 1,250 Bike Erg
D2. Tris/Bis
Rest 2m, x2

E. Crossover

F. Mobility


PM Training Session (2p)

A. Front Squat W/3 Sec Pause
4x5
*165/195/195/195

B. 4 RFT:
25 Cal Ski
15 DL (225)
*6:36

18 December

Training Session (130p)

A. Strict Press + 5 Sec Hold
10 Sec Hold In Front Rack
2 Push Press + 5 Second Hold Each Rep
10 Sec Hold In Front Rack
3 Push Jerks + 5 Sec Hold Each Rep
10 Sec Hold In Front Rack
*165 - 175

B. 3m Run
3m Bike
2m Run
2m Bike
1m Run
1m Bike
*Complete

C. For Time:
2,500m Row
At the 2:00m Mark and Every 2m Until Finished, Complete:
5 Pullups
5 T2B
5 Squat Jumps
*11:17

17 December

Training Session (130p)

A. Tempo DL @ 31X1, 5 Reps
Rest 3m, x5
*245 - 275 - 305 - 335 - 335

B. Strict Press, 10x3 @ 140#
*Complete

C. 12m EMOM
Even: 4 Reverse Lunge Step-Ups (35#)
Odd: 30 Sec Ski Sprint (+2 burpees w/max Jump)

Rest 2m

D. 12m EMOM
Even: 15 Yard Bear Crawl Out - 15 Yard Rev B/C
Odd 30 Sec Bike Sprint (+2 burpees w/max Jump)

16 December

Training Session (AM) 530a

A. Breathing Work

B1. 1,500m Bike
B2. Shoulders/Traps
B2. 500m No Legs Ski
Rest 2m, x2

C1. 1,500m Bike
C2. 15 Back Ext
C3. 20 GHD's
C4. 500m No Legs Ski
Rest 2m, x2

D1. 1,500m Bike
D2. Triceps
D3. 500m No Legs Ski
Rest 2m, x2

Training Session PM (130p)

A. 10X1 Front Squats
*245#

B. EMOM For 10m
90m Row + 1 Clean and Jerk
*250#

C. 7m Amrap:
5 OTB Burpees
4 DL
3 PC
2 Jerks
*135
*9+2 Reps

Rest 2m

D. 7m Amrap:
8 Cal Row
8 T2B
8 Heavy Wallballs
*5+21

14 December

Training Session (630a)

Tested TeamWOD

IN TEAMS OF 3 OR 4 EVERY 6M FOR 30M 0:00 - 5:00 21-15-9 POWER CLEANS (155/95) PP HEAVY WALLBALLS W/REMAINING TIME: AMRAP CAL ROW @ DAMPER 10 6:00 - 11:00 18-12-9 POWER CLEANS (165/105) PP HEAVY WALLBALLS W/REMAINING TIME: AMRAP CAL ROW @ DAMPER 5 12:00 - 17:00 15-12-9 POWER CLEANS (185/115) PP HEAVY WALLBALLS W/REMAINING TIME: AMRAP CALORIE ROW @ DAMPER 1 18:00 - 23:00 12-9-6 POWER CLEANS (205/115) PP HEAVY WALLBALLS W/REMAINING TIME: AMRAP CALORIE ROW @ DAMPER 10 24:00 - 29:00 9-6-3 POWER CLEANS (225/125) PP HEAVY WALLBALLS W/REMAINING TIME: AMRAP CALORIE ROW @ ANY DAMPER 1. SCALE FOR PC IS 3:1 DEADLIFTS.

*With Ryan

13 December

Training AM Session (515a)

A. Breath Work

B1. 1500m Bike or 500m No Leg Ski
B2. 10-20-10 KB DL - Shrug - DL
B3. BB Shrugs
Rest 3m, x4

C. Mobility

D. Crossover

Training PM Session (145p)

A. Max Thrusters @ 135#
Rest 30 Seconds
Max Thrusters @ 115#
Rest 30 Seconds
Max Thrusters @ 95#
*27-14-15 (124 Reps)

B. EMOM Until 90 Cals On Bike
Min 1: 5 Plate To OHD (45) + 20 Yard PP Shuttle (10 Out and Back - Drag)
Min 2: 2 Burpees To Tgt + 10 Pullups
Min 3: Max Cals Bike
*30/30/30 (8:42)

11 December

Training Session (1p)

A. Mobility

B. Crossover Symmetry 

C. Strength Work (Bis/Tris)

D. Stretching

10 December

Training Session (130p)

A. Squat Cleans, 3x2 - 5x2
*All @ 235#

B. For Time:
40 Step-Ups (24)
Then: 
21-15-9
Alt DB Snatch (50)
T2B
Heavy Slamballs
Then: 
500m Ski
*9:05

C. Tested ēvoFIT
12m Amrap:
20 Cal Bike
20 K2E In Push Up Position
20 WB
20 Knee Raises (Hanging)
2+10 Cal Bike

D. 12m AMRAP
60 Cal Row
50 Z-Press
40 Flutters (2-Count)
30 Torpedo Lunges
20 Torpedo Facing Burpees
10-40m Runs
*3 Burpees

9 December

Training AM Session (545a)

A. Breathing Work

B1. 1,500m Bike
B2. Shoulders/Traps
B3. KB Back Work
Rest 2m, x4

C. Crossover

D. Mobility

Training PM Session (1p)

A. Back Squats, 4x5
*245/265/275/275

B. 3 Rounds For Time
500m Row
50 Air Squats
50 DU's
*10:32 (Previous was 10:53)

7 December

Training Session (630a)

A. Tested TeamWOD

WITH A 10M CAP: 500/500M SKI 21 HEAVY KBS 21 SYNCHRO BURP TO TGT (2) 400/300M SKI 15 HEAVY KBS 15 SYNCHRO BURP TO TGT (2) 500/400M SKI 9 HEAVY KBS 9 SYNCHRO BURP TO TGT (2) REST FROM 10:00 - 12:00 AT 12:00 10M TO FIND: TEAM MAX COMPLEX OF: 3 DL - 3 POWER CLEAN - 3 PJ *PC'S AND PJ ARE TNG REST FROM 22:00 - 24:00 AT 24:00 COMPLETE: 120/100 CAL ROW (1) 100 BB SKULL CRUSHERS (1) 100 DU'S (1) 100 T2B (2 PEOPLE WORKING AT A TIME) *With BW (Team of 2)
*9:30 Pt 1
*245# Pt 2
*11:50 Pt 3

B. Strength Work WIth Jess
-Reverse Hyper
-Pullovers (BB)
-BB Lunges (Walking)
-DB Rows

6 December

Training AM Session (545a)

A. Breathing Session

B. Jumped in ēvoFIT Partner Workout
27m AMRAP:
100 Cal Ski
10 Laps SB Shuttle (20 Yard Laps)
*5 Synchro Burpees After Each Lap
100 WB Throws with 30# SB
*2+50 Cals

C. Traps/Neck


Training PM Session (2p)

A. Back Squats, 6x3
3 Second Pause at Bottom Of Each Rep
*225/245/255/260/260/265

B. EMOM For 15m
Min 1: 10 Pullups
Min 2: 10 TnG PC (115)
Min 3: Max Cals Bike
*28/25/25/22/32
*132

4 December

Training Session (130p)

A. Power Clean and Jerks
*225 for 6-8 Singles

B. Deadlift
3x8 
*335/355/375

C. For Time:
500m Row
50 DU's
Then: 
21-15-9
DL 
FS (155)
Then: 
50 DU's
500m Row
*10:15

D. Triceps

3 December

Training Session (130p)

A. Squat Cleans
Doubles @ 235/235/245/255
Triples @ 235/235

B. Fight Gone Bad V.3
Bike
Plate To OHD
Ski
Burpees To High Target
Heavy Slamballs
*105/102/103
*310 (Previous was 297)

C. 8m EMOM
Even: 10 Hang Snatch Each Arm
Odd: 30 Tricep Ext

D. 4m EMOM
Even: Shuttle Run
Odd: 12 Cal Ski

2 December

AM Training Session (545a)

A. Breath Work (30m)

B. 1,500 Bike
5 Front Squats - 5 Back Squats
x3

C. Triceps

D. Crossover

E. Mobility

PM Training Session 

A. Front Squat Singles OTM For 10m
*245#

B. 75 Back Squats For Time @ 155
*U/B 5:08

C. Shoulder Work
3 Push Press
10 Sec Hold
3 Jerks 
10 Sec Hold
3 Thrusters 
Rest 4m, x2
*135/155