Warm-Up3 Rounds
1:00 Row
25 Single Under
3 Inch Worms
5 Wall Ball Front Squats
5 Wall Ball Push Press




:20 WOD
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders


Target time: sub 12 minutes
Time cap: 15 minutes
GASSY, MUSCULAR ENDURANCE, GRIPPY, LACTIC ACID PARTY, CARDIO, PAIN!!! It’s going to be a wild
party, so let’s end this year off with a bang.
Wall balls: We want to see athletes consistently hit this in 2-3 sets. Athletes must pass through a full
squat and then throw the ball to a 10ft target for men and a 9ft target for women.
Double Unders: Unbroken!
Toes to bar: Athletes should perform toes to bar if they can consistently perform 5 reps unbroken.
Ideally, 2-3 sets should be the goal.


:45 Accessory
Seated Double DB Shoulder Press
4 sets: 10 reps
From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout
and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of
a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without
the full supinated grip at the shoulder).
Banded Hamstring Curls
4 sets: 10 reps
:55 Cool Down1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side

Warm-Up
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press
:15 Strength
Today’s Strength will be a little bit different. We have two lifts (Snatch and Clean and Jerk). Both are
lighter, so the focus will be on form and working on transitioning from one lift to the next. Let’s make
this fun and have the athletes partner up or get into groups and work together, keeping each other
motivated and on track. Each lift should be given 10-12 minutes to work through its five working sets
(60-75%). This does not include warm-up and transitioning from snatch into clean and jerk. Athletes will
be pretty warm after the snatch, so be sure they unrack the weight, hit a few prep reps, and start rolling
through
Set 1:
1 Snatch (60%)
-rest 60-90 seconds-
Set 2:
1 Snatch (65%)
-rest 60-90 seconds-
Set 3:1 Snatch (72.5%)
-rest 60-90 seconds-
Set 4:
1 Snatch (72.5%)
-rest 60-90 seconds-
Set 5:
1 Snatch (75%)
You should be pretty warmed up from snatching. Time to move to the clean and jerk
Set 1:
1 Clean and Jerk (60%)
-rest 60-90 seconds-
Set 2:
1 Clean and Jerk (65%)
-rest 60-90 seconds-
Set 3:
1 Clean and Jerk (67.5%)
-rest 60-90 seconds-
Set 4:
1 Clean and Jerk (70%)
-rest 60-90 seconds-
Set 5:
1 Clean and Jerk (75%)
:35 WOD


AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees
Target score- get to 12s
Cool Down
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose

Warm-Up
Banded 7s
Then Into
6 min AMRAP
30-sec assault bike
10 plate toe taps (each side)
2x25ft shuttle jog (down and back)
:15 Strength


Bench
5×5 @ 60-65%
:25 WOD
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike
Stimulus is high intensity. Athletes will be in attack mode for the 3 minutes of work and focus on
recovering enough to repeat. The first bike is a primer, and the next 2 stations are all heart and drive.
Ensure athletes stay upright and walk around during the rest while getting the heart rate under control.


:45 Skill Work
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 second pause at the top with 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps):55 Cool Down
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper ba

Warm-Up
2:00 Machine
-into-
2 sets (empty bar)
5 Clean Grip Deadlifts
5 High Pulls
5 Hang Muscle Cleans
5 2in Drops
– into –
2 sets (empty bar)
2 Power Cleans
2 Hang Power Cleans (below the knee)
2 Hang Power Cleans
:15 Strength
Take a few minutes to build to your first weight of this complex
Set 1:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (60%)
-rest 60-90 seconds-
Set 2:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (65%)
-rest 60-90 seconds-
Set 3:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (70%)
-rest 60-90 seconds-
Set 4:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (75%)
-rest 60-90 seconds-Set 4:
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean (80%)

:35 WOD
10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)
Target Score 9 to 12 minutes. NO new rounds after 13. If you are much over that you didn’t scale right
*scale by weight first. Newer athletes cut reps to 5 per round
:55 Mobility
1:00 quad smash with barbell
1:00 foam roll glutes and hammies

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