Warm-Up
3 Rounds
200m Run
10 Glute Activation Steps (each way)
8 Ring Rows
8 Air Squats

:15 Strength
Back Squats
Every 2 minutes
1×10 @ 60%
1×8 @ 65%
1×8 @ 70%
1×8 @ 75%
WOD
*our coaches are here to help you, take their advice. If you haven’t spent any time on the GHD do ab mat sit ups. if you are just starting on the GHD do no more than 30 then switch to abmat

5-10-15-20-15-10-5
Pull-ups
GHD’s or Ab Mat Sit Ups
*2 Wall Walks after each round
Target time: 10-12 minutes
Time cap: 15 minutes
Stimulus is moderate intensity across the entire workout.
:55 Cool Down
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

Remember we are closed Saturday and Sunday. Merry Christmas Everyone. Spend sometime outside the gym!
We are open Monday.

Friday 12/23
Warm Up
2 Rounds
100m Run
15 Singles
10 Burpees
:15 Prove It Round
3 Med Ball Sams
10 Double Unders
5 Sit Ups


:20 WOD
5 sets
1:00 Max Med Ball Slams (50/30) or lighter sandbag over shoulder.
1:00 Max Double Unders
1:00 Max Abmat Sit Ups
1:00 Rest

:40 EXTRA Accessory Work
4 sets
10 barbell curls (lightweight)
10 barbell/DB skull crushers (light weight)
-Rest 1 min between sets
*Pick a weight that you can do unbroken.


:55 Cool Down
Childs Pose
Figure Four

Warm up

1 Minute of Banded 7s
https://youtu.be/Gn0_1HAkEfE?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ

6 min AMRAP
5 Sumo Deadlift High Pulls
5 Push Press
5 Kip Swings
5 Kipping Pull-ups
:15 Prove It Round
On 3,2,1 athletes test out their weights for the WOD, ALL UNBROKEN REPS.
3 Shoulder to Overhead
3 Chest to bar
3 Sumo Deadlift High Pull


:25 WOD
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Target time: 7-9 minutes
Shoulder to Overhead: Weight selected should allow athletes to consistently perform 10+ reps. Weight
should be around 40% of athlete’s 1rm shoulder to overhead. Sub with Kettlebell Sumo Deadlift High
Pulls (light) if needed.
Chest to bar: These are ideally completed in 1-2 sets.
Sumo Deadlift High Pulls: Unbroken
EXTRA
3 Rounds
10 DB Good Mornings @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
:55 Cool Down
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes

Wednesday 12/21
Warm Up
1:00 PVC Pipe Passthroughs
2 Rounds
200m Ski
8 KB Swings
6 Snatch Grip Press from behind to neck


:10 Strength
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull
1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
The find a NEW IRM Squat Snatch (NOT TEMPO)


:45 Accessory Work
3 Sets
10 GHD Sit Ups (Ab Mat Sit Ups)
5-10 Strict Pull Ups
:55 Cool Down
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Quad smash (each side)

Warm Up
30-foot walk on toes
30-foot walk on toes backwards
30-foot walk on heels
30-foot lunge walk – arms locked out overhead
30-foot butt kickers
30-foot high knees
30-foot inch worms
Hollow Progressions
Hold each for :30.
Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully
Arch hold with arms straight by ears, glutes tight and feet together


Bar Muscle Up Progressions
6 Beat Swings
2 Beat Swings + Pull Up (Chin over bar or as high as you can pull)
2 Beat Swings + Chest to Bar (Or as high as you can go)
Beat Swing + BMU


:20 WOD
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups OR 8 Burpee Ring Rows)
10×25’ Shuttle Runs
Target number of Rounds: 7+ rounds
Stimulus is steady pacing across the entire metcon. Athletes should plan on pacing all movements
(including shuttle runs) in a fashion that will allow them to stay in almost constant movement without
the need for excessive rest.


:35 Accessory Work
Alt. DB Bench
4 sets: 10 reps (each side)
Rest 1:00 between sets

Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended
overhead and then repeat with other side. Don’t not throw DB’s down. *

Weighted Hip Thrust
4 sets: 10 reps
Rest 1:00 between sets
Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet
squat width apart and drive through the heels to elevate the hips until extension is reached.