Friday – Purpose / Achievement

Tonight is our annual Ugly Christmas Sweater Workout and Party! The workout begins at 6:30pm and the party immediately afterwards. Please bring a side dish or dessert to share!

12 Days of Christmas

1 Mus (athlete’s choice) scale to Ring Dips

2 Wall Walks

3 T2B

4 Lunges with KB (total) (35, 25)

5 Burpees

6 Wall Balls

7 Mason Twists (R/L=1)

8 KB snatches (total) (35, 25)

9 Push ups

10 Tators (35, 25)

11 CTB

120 DUs


Achievement: 53/35 KB

Thursday – Purpose / Achievement


– Metcon: Your 30s of work should be around 85% of your max effort. Determine what this will be for you early in the workout ie. 12 calories and hold it for all 10 rounds.


10 Rounds of:

Single Arm Farmer Carry x 20m each (70, 53)

30s Hard Effort Row, Bike, or 50 meter Shuttle Sprint

Rest 60s.


3 Sets of:

20 Banded Lat Pulldowns

15 DB Front Raises

10 KB Hammer Curls

Rest 10s between movements/60s after all 3.


Tabata Abs – athlete choice

Wednesday – Purpose / Achievement


– Strength: Week 1 of Speed Work with the Hang Power Snatch. All sets we are looking for refining technique. Use a moderate load or 70% of Snatch.

– Metcon: Benchmark workout that is about managing grip fatigue. Snatches are intended to be light.


Hang Power Snatch: 6 x 3 @ 70%. Rest 90s.

– This is 6 “work sets” – take 3-4 sets to build to a moderate weight.


“Up the Wall”

AMRAP in 11 min:


1 Rope Climb

10 T2B

15 Power Snatch (75, 55)

Achievement:(Legless RC) (95, 65)


4 Rounds of:

8 Alternating DB Curls

8 DB Tricep Extensions from the Floor w. a pause (1 count)

Banded Alphabet (rotate sides each set)

Tuesday – Health, Purpose, Achievement


– Metcon: On paper this workout probably doesn’t look too bad, but the challenge is finding your pace. With the allotted rest you should be able to do so, but the rest intervals are not long enough to push your pace. Record total times from each round.


10 Minutes of: Rowing Technique and Practice


4 Rounds of:

Row / Run 400 Meters

Rest 30s

Row / Run 200 Meters

Rest 2:00

*Score = time per round


4 Rounds, rest as needed:

25 Banded Pull-aparts

25 each Banded Leg Curls

Monday – Purpose / Achievement


– Strength: The BB Glute bridge is a new movement today, but the intent is to directly target the glute max.

– Metcon: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.


1) Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s. – 1 Count squeeze at top

2) Warm-up Heavy KBS/Goblet Squats: 3 x 3-5 of each. Rest 60s.



4 RFT:

15 KBS (62, 40)

60s DU Attempts (or 30 DUs)

15 Goblet Squats (62, 40)

60s DU Attempts (or 30 DUs)

Achievement: (70, 53) (30 DUs each time)

15:00 Cap


1) Reverse Hyper: 4 x 12. Rest 90s. or Front Rack Reverse Lunges: 4 x 6 each. Rest 90s.

2) Side Plank: 3 x 30-45s each. Rest 30s.

Friday – Purpose / Achievement


– Strength: If you were here last Wednesday try to add 5-10# to the weight used but still maintain bar-speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort (speed).

– Metcon: The goal of today’s Metcon is to sustain a 85-90% pace for each set. All rounds barbell work should be fast and completed UB. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90s of rest after each set.


1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight. – +5% from last week. – Pause for a 1 count on each rep. – Change Grip every 3 sets ie. close, medium, wide, close – Take 3-4 sets to build to work weight.

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.



Every 4:00 x 5 Sets:

10 Pull-ups

10 Front Squats (115, 75)

10 Push Press (115, 75)

Achievement: (C2B Pull-ups and 8 reps of each movement) (135, 95)


3 Rounds of:

8 Ring or Inverted Rows w. a pause (2 count)

12 DB Tricep Extensions from the Floor w. a pause (1 count)

20s RKC Plank Rest as needed.

Thursday – Purpose / Achievement


– GPP: Today the intent is change things up with GPP (general physical preparedness) work.

– Metcon: Pick a pace that you know you can sustain for all 5 rounds today. It will likely be around 75-80% of your max effort.


AMRAP in 20 min:

Farmer Carry x 100 Meters

30s Max Effort Bike or Row

Bottoms-up KB Carry x 30m/arm



5 RFT:

21 Double Unders

15 KBS (53, 35)

9 Renegade Rows (35, 25)

Achievement (Renegade Row weight – 50, 35)

15:00 Cap


4 Rounds of:

Goblet Reverse Lunges x 8 each

KB Suitcase Deadlift x 8 each

Rest as needed between sets.

Wednesday – Purpose / Achievement


– Strength: Dynamic effort work today. Take 3-4 sets and build to work weight for box squat then perform sets of 3 every 60s. This should segue right into speed deadlifts performing 1 rep every 30s.

– Metcon: Benchmark workout that will challenge your lunges and hips. Try to complete UB reps for as long as possible with your deads but make sure you’re staying neutral and not sacrificing your spine.


1) Wide Stance Box Squat: 8 x 3 @ 60%, every 60s. – Use about a 15″ Box (parallel)

2) Speed Deadlift: 6 x 1 @ 70%, every 30s.


“Chuck Taylors”

AMRAP in 8 min:

10 Deadlifts (185, 125)

10 Burpees

L3: (225, 155)

Compare to September 11th.


Band Volume Accumulation:

50 Banded Hammer Curls

100 Single arm banded pushdowns (50 each)

*2 Sets each side banded alphabets


Tuesday – Purpose / Achievement


– Metcon: Today’s conditioning is about challenging yourself mentally as with most EMOM progressively gets worse each set forcing you to dig deep. Your goal today is to not miss any sets and choose the right scaling that will push you both physically and mentally.




EMOM for 20 min:

ODD Minutes: 10 Calorie Row

EVEN Minutes: 10 Burpees

Achievement: 12 cal, 12 burpees

Metcon #2 15 Minutes at zone 1 pace (60-70% of Max Effort) Run, Row, or Bike


4 Rounds, Rest as needed:

25 Banded Pull-aparts

25 each Banded Leg Curls

Monday – Purpose / Achievement


– Strength: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day.

– Metcon: Benchmark workout today. We are looking for 5, 3 minute AMRAPs with consistent scoring for each. Overall, your pace should be around 80-85% for all sets.


1) Multiple Pause Front Squat: 1RM. Rest 2:00 – Pause below parallel for 1 count – Pause above parallel for 1 count

2) Warm-up Power Cleans working above desired Metcon weight for sets of 3 touch n go. Rest 60s.


“The Chief”

AMRAP in 3 min:


3 Power Cleans (135, 95)

6 Push-ups

9 Air Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

*Score = Lowest AMRAP score.

Compare to Sept 18.


4 Rounds of:

30m Single Arm Farmer Carry (each)

20 Banded Pull-throughs