Programming & Intentions: December 20th - 24th, 2021

January 7, 2022
Programming & Intentions: December 20th - 24th, 2021

Programming & Intentions: December 20th – 24th, 2021

Monday, December 20th, 2021

Warm up: 2 Rounds For Quality:
200m Run OR 1min Cardio
10 Mule Kicks
10 Reverse Lunges
10 Push-up to Down Dogs
1min Foam Roll

Strength: Deadlift
3 @ 50% | 3 @ 55% | 3 @ 60%
3 @ 65% | 3 @ 70% | 3 @ 75%
3 @ 80% | 3 @ 80 | 3 @ 85% | 3 @ 85%

DB/KB: Deadlift
5-7 Reps x 10-12 Sets

BW: Deadlift
8 Mule Kicks &
10 1-Leg Glute Bridges
x 12 Sets (Rest 90sec After Each)

WOD: 6min to complete
500/400m Row OR 2min Cardio
AMRAP in remaining time of:
9 Deadlifts 135/95 lbs
6 Hang Power Cleans 135/95 lbs
3 Push Jerks 135/95 lbs

No Bar: 6min to complete
400m Run OR 2min Cardio
AMRAP in remaining time of:
12 1-Leg Glute Bridges
9 Burpees
6 Push Ups


Strength: Just a few days until Christmas and we are starting off the week with percentage-based Deadlifts. Which means, you are going to have an exact roadmap on how heavy each set should be. That said, if you don’t have a 1 Rep Max Deadlift, just get heavier each set. With a 6min WOD ahead, you are going to have plenty of time to rest between each set, so, make the most of it.

WOD: For the start of the week we have a 6min AMRAP with a buy in of a 500m Row for guys and a 400m Row for girls. Once your Row is complete, you are going to complete As Many Rounds As Possible in the remaining time of 9 Deadlifts, 6 Hang Power Cleans, and 3 Push Jerks. Ultimately you should have around 3 – 4 minutes to complete the AMRAP depending on how fast you complete the Row. When the workout starts, find a good pace on the Row, just remember, this workout isn’t won on the Row, however, it sure can be lost on it. In other words, find a good pace that works for the whole thing and pick it up at the end. As for the AMRAP, treat this like the Hero WOD “DT”. Unless you are going to consistently go unbroken through all 3 exercises, for the Deadlifts, do 8 Reps, drop the bar and rest for a sec, then do your 9th Deadlift, and then your first Hang Power Clean for 5 Reps. Then, dump the bar again, do your 6th Hang Power Clean and your 1st Push Jerk, and then the 2nd and 3rd before starting a new round. Towards the end of the workout, if it’s feeling good, do a couple of sets unbroken to sprint it out at the end. Starting off the week with a good one, so, HAVE FUN!!

Tuesday, December 21st, 2021

Warm up: 2 Rounds for Quality:
1min Jump Rope
10 Med Ball Cleans 20/14 lbs
10 Med Ball Crossover Pushups
10 Beat Swings
10 Banded Lat Pull Downs
10 Russian Push-ups

Gymnastics: Every 1min x 12min
Alternating Between:
3 Ring Rows
3 Ring Dips
3 Ring Muscle-up Transitions

No Bar: Every 1min x 12min
Alternating Between:
6 Push Ups
6 Bench Dips
6 Russian Push Ups

WOD: Goal = 12 min AMRAP of:
150 Wall Balls 20/14 lbs | 10/9 ft
90 Double Unders
30 Muscle-ups

However, you are going to have 20min to complete this workout. So, challenge yourself. If you don't have Ring Muscle Ups, do Bar Muscle Ups, then Chest to Bar Pull Ups, then Pull Ups, the Jumping Pull Ups, and finally, False Grip Ring Row into Muscle Ups.

150 DB Thrusters OR Jumping Squats
90 Double Unders OR Vertical Jumps
30 Ring Rows OR Bench Dips


Gymnastics: Every min on the min for 4 Rounds of Each, you are alternating between 3 Ring Rows (as low and parallel to the ground as possible), 3 Ring Dips (As strict and as low as possible), and 3 Ring Muscle Up Transitions (with the best form possible). For this EMOM, work the best form and range of motion possible for each exercise to get better at these gymnastics skills. For those of you who have your Ring Muscle Ups, this is a GREAT warm up for the workout ahead, so get ready to get after it!

WOD: This is a benchmark workout in Open WOD 12.4 & 13.3. The goal is to complete the workout in under 12min (which is the original cap of the workout for both 2012 and 2013), however, we are increasing the AMRAP by 8 min (20min Total) so you can challenge yourself to get through all the reps (150 Wall Balls, 90 Double Unders, and 30 Muscle Ups). For the Wall Balls, break it up into as large a chunks as possible, just don't go to failure. In other words, do 15 sets of 10 or 10 sets of 15 with a few seconds rest between each set until completion. For the Double Unders, if your can go unbroken, go for it. Otherwise, do 2-3 sets keeping your heart rate down by take a short rest between each set. Finally, for the Muscle Ups, whether you are doing singles or doing a few reps at a time, challenge yourself to get as close to the prescribed movement as possible.

Wednesday, December 22nd, 2021

Warm up: 7 min AMRAP of:
1min Plank Hold
10 Thread-the-Needles
30sec Bike
10 Down/Up Dog Stretches
10 Archer Push-ups

Strength: Bench Press
1 Rep Max
Suggested: 5-5-3-3-2-1….1

DB/Light: Bench/Floor Press
Then: 3x Max Effort in 20sec
1min Rest Between Each

Bodyweight: Push Ups
Then: 3x Max Effort in 30sec
1min Rest Between Each

WOD: 1mile Bike
800m Run
1K Row


Strength: We are getting heavy today with a 1 Rep Max Bench Press....YEAH Meathead Wednesday! While this is a simple lift, when going for ANY 1 Rep Max, you have to be smart about how you approach it, the rest you take, and how you go up in weight. You have to get enough sets in to get warmed up and ready for heavy weight, without blowing yourself up and getting worn out before you hit your max. Also, you may need to make bigger jumps when you get to the sets of 1. In other words, if the weight is too light when you hit your first one, make a bigger jump on the next. Just remember to keep full range of motion on each of the sets and be sure to get a spotter by the time you get to your 2nd set of 3 just in case.

WOD: Again, simple. We've got a little endurance after some heavy lifting. 4min or less (and more like 3min) is a great goal for a 1 mile bike. Start out with a good pace and pick it up in the last minute or so. When done right, this one should burn!

Thursday, December 23rd, 2021

Warm up: 2 Rounds For Quality:
5 Bear Crawls
10 Dead Bugs
10 Mule Kick Get Ups
Tripod, 20 secs
10 Hollow Hold-to-Supermans
10 Beat Swings
10 Narrow Squats

Strength: Every 1min x 10min Alternating Between:
Pistol Progression
Handstand Walk Practice         

WOD: 20 min AMRAP of:
5 Handstand Push-ups
10 Alt Single Leg Squats
15 Pull-ups

No Bar?
15 Pull Ups = 15 Bench Dips


Gymnastics: We are going to be working on Pistols and Handstand Walks every min on the min for 10 min, or, 5 rounds of each. Work on challenging yourself to get better at these exercises. It's okay to switch up the progressions you do throughout the EMOM to help you get better at these movements.

WOD: At 20minutes, this is a longer workout that's all gymnastics, so find a good pace, and keep moving through these exercises. While you don't necessarily have to go unbroken, the more unbroken you go, the better. For the Handstand Push Ups, with only 5 Reps, you should be able to move through these fairly quickly. If you need to break this one up, no more than 2 sets to get through the 5 Reps. Then, on the 10 Pistols, just keep moving through them. And finally, the 15 Pull Ups, no more than 3 sets of 5 to get through them, although, 2 sets of 8 and 7 would be better, and all 15 in a row would be best. For each of these exercises, work on getting the best rang of motion possible and as close to the prescribed movement as possible. Work on fast transitions between exercises, and once you finish the first round, take a look at the clock, and work on staying with that pace until the last 2min or so of the workout when you should pick up the pace, especially if you are breaking up the reps.

Friday, December 24th, 2021

Warm up: 2 Rounds
1st w/ PVC 2nd w/ Barbell
200m Run OR 1min Cardio
5 PVC Good Mornings
5 PVC Back Squats
5 PVC Push Press
5 PVC Front Squats
1 Burgener Warm-up

WOD: 12 Bars of Christmas
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-pulls

Barbell load: 95/65 lbs

12 Days of Christmas (Bodyweight)
1 Handstand Push-up
2 Plank to Push Up
3 Mountain Climbers
4 Superman
5 Bicycle Crunch R+L=1
6 Burpees
7 Jumping Lunges
8 Jump Squats
9 Flutter Kicks
10 Push-ups
11 Box OR Broad Jump 24/20
12 Double Unders


WOD: First off, Merry Christmas Eve! This is a great one, so get in, get warmed up, and get ready for this workout! How this workout is going to go is just like the song. The first day of Christmas is going to be 1 Deadlift, then on the 2nd Day of Christmas you will do 2 Hang Power Cleans and then 1 Deadlift. On the 3rd day you are going to do 3 Front Squats, then 2 Hang Power Cleans, and 1 get the point. With a barbell weight of 95 for guys and 65 for girls, for each round, a great goal is to go unbroken through each of the exercises. Just be sure to keep track of where you are so you keep working through the list the right way. HAVE FUN & Happy Holidays!

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