Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
2 Sets:
- 15/12 Calorie Row
- 20 Lunges
- 10 Step-ups
- 0:30 Hollow Hold

Strength
Every 1:30 x 18 minutes (3 Rounds):
- 1st 1:30 = 5 Back Squats @ 70%
- 2nd 1:30 = 0:30 Side Plank (each side)
- 3rd 1:30 = 10 Floor Presses
- 4th 1:30 = 8-10 Strict Pull-ups

Conditioning
12 minute AMRAP:
- 200m Run
- 10 Alternating Dumbbell Plank Rows (50/35)
- 5 Power Cleans @ 70%

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 200m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 20 Band Pull Aparts
- 15 V-ups

Strength
Strict Press:
- Build up to a heavy set of 5 reps
- Take at least five sets to build to your max
- Rest at least 2:00 between sets

Conditioning
10 Rounds for time:
- 15 Wall Balls
- 1 Rope Climb
Time Cap = 16 minutes

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
All w/ Empty Barbell:
- 10 Deadlifts
- 10 Upright Rows
- 10 Hang Power Cleans
- 10 Front Squats
- 10 Strict Presses
- 10 Good Mornings

Conditioning
25 minute AMRAP:
- 5 Squat Cleans (135/95)
- 5 Push Jerks (135/95)
- 200m Run
- 5 Wall Walks
- 20 Step-ups
- 200m Run

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 20/16 Calorie Row
- 10 Dumbbell Single Arm Upright Rows (each side)
- 15 Side Leg Raises (each side)
- 20 Clam Crunches

Strength
Back Squat:
- 1x8 @ 62%
- 1x6 @ 71%
- 1x4 @ 81%
- 1x4 @ 86%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 350m/300m Row
- 10 Burpees over Bar
- 5 Power Snatches (70%)

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 15 Air Squats
- 15 Banded Side Steps (each side)
- 15 Band Pull Aparts
- 15 Empty Barbell Strict Presses

Accessory #1
3-4 Sets:
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Floor Presses

Accessory #2
3-4 Sets:
- 1:00 Plank
- 1:00 Wall Sit
- 20 Bicep Curls
- 20 Skull Crushers

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 200m Run
- 10 Sots Presses
- 10 Lunges
- 10 Pallof Presses (each side)

Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets

Conditioning
15 minute AMRAP:
- 10 Burpees
- 10 Pull-ups
- 20 Step-ups (weighted optional)

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 15 Glute Bridges
- 5 Single Arm Ring Rows (each side)
- 10 V-ups
- 20 Band Pull Aparts
- 1:00 High Plank

Strength
Front Squat:
- Every 2:00 x 6 sets
- 2x5 @ 70%
- 2x5 @ 75%
- 2x5 @ 80%

Conditioning
9 minute AMRAP:
- 10 Kettlebell Swings (55/35)
- 10 Alternating Goblet Lunges (55/35)
- 10 Toes to Bar

Cool Down
- 800m Run

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- Wrist Stretches (10 each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 500/400m Row
- 10 Push-ups
- 10 Kip Swings
- 20 Air Squats

Strength
Power Clean + Power Jerk:
- 12 minute EMOM
- 2+1 @ 70%

Conditioning
5 Rounds for time:
- 5 Handstand Push-ups
- 10 Wall Balls
- 20/16 Calorie Row
Time Cap = 15 minutes

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
10 minutes for quality:
- 1:00 Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Dumbbell Single Arm Presses (each side)
- 0:30 Hollow Hold

Conditioning
4 Rounds for time:
- 500/400m Row
- 15 Medicine Ball Cleans
- 15 Burpees
- 2 Rope Climbs

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 20/16 Calorie Row
- 5 Dumbbell Single Arm Overhead Squats (each side)
- 20 Glute Bridges
- 10 Sots Presses

Skill
Toes to Bar:
- 3x8-10 Strict Hanging Knee Raises
- 3x8-10 Kipping Knee to Elbows

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 16 Dumbbell Thrusters (35/25)
- 50 Double Unders
- 20 Step-ups

Mobility
- 1:00 TFL Release (each side)
- 1:00 Pigeon Level 1 (each side)
- 1:00 Pigeon Level 2 (each side)
- 10 Breaths Half Lord of the Fishes (each side)
- 1:00 Lotus (each side)

Warm-up
- 10 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Goblet Squats
- 5-10 Strict Chin-ups

Strength
Front Squat:
- Every 1:30 x 5 sets
- 1x5 @ 60%, 2x5 @ 65%, 2x5 @ 70%

Conditioning
For time:
- 400m Run
- 35 Wall Balls
- 30 Ring Rows
- 400m Run
- 30 Ring Rows
- 35 Wall Balls
- 400m Run
Time Cap = 15 minutes

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
2 sets w/ Empty Barbell
- 10 Snatch Grip Deadlifts
- 10 Snatch Pulls
- 10 Hang Power Snatches
- 10 Overhead Squats

Strength
Snatch Complex:
2 Snatch Pulls + 2 Power Snatches:
- 5x(2+2) @ 70%
- Rest 1:30 Between Sets

Accessory
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Step Back Lunges (each side)
- 15 Tempo Push-ups
- 25 Sit-ups

Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges

Warm-up
- 200m Run
- 10 Kip Swings
- 10 Dumbbell Single Arm Upright Rows (each side)
- 0:30 Hollow Hold
- 0:30 Plank

Strength
Strict Press:
- 5x5 @ 70%
- Rest 2:00 Between Sets

Conditioning
5 Rounds for time:
- 200m Run or 250m/200m Row
- 10 Toes to Bar
- 10 Power Cleans (95/65)
Time Cap = 16 minutes

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Push-ups

Conditioning
24 minute EMOM:
- 1st minute = 5 Power Clean & Jerks (155/110)
- 2nd minute = Max Ball Slams
- 3rd minute = 20 Sit-ups
- 4th minute = Max Burpees
- 5th minute = Rest

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Ring Rows
- 15 Push-ups
- 20 Heel Overs

Strength
Strict Press:
- Every 2:00 x 6 sets:
- 1x15 @ 40%, 1x12 @ 45%, 1x8 @ 55%, 3x6 @ 60%

Conditioning
16 minute AMRAP:
- 250m/200m Row
- 15 Floor Presses (35/25)
- 20 Step-ups
- 15 Hollow Rocks

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Single Leg Glute Bridges (each side)
- 20 Band Pull Aparts
- 0:20 L-sit Hold

Strength
Squat Clean + Front Squat + Split Jerk:
- Every 2:00 x 5 sets
- 5x(1+2+1) @ 70% of 1RM Clean

Conditioning
3 Rounds for time:
- 15 Thrusters (95/65)
- 3 Rope Climbs
- 400m Run

New Year’s Eve - 12pm Class Only!

Warm-up
5 minutes:
- 250m Row
- 5 Inchworms
- 10 Kip Swings
- 15 Air Squats

12/31
For Time:
- 31 Push Presses (75/55)
- 31 Pull-Ups
- 31 Snatches (75/55)
- 31 Sit-Ups
- 31 Toes-to-Bars
- 31 Push-Ups
- 31 Box Jumps
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges
- 31 Burpees
- 366 meter Row

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minutes:
- 10 Air Squats
- 7 Dumbbell Deadlifts (light weight)
- 7 Dumbbell Upright Row
- 10 Dumbbell Strict Press

Back Squat
Specific Warm Up - 2 Sets:
- 8 Reps @65%
- 6 Reps @70%
Rest 1 Min between each set.

Back Squat
- 5 Sets of 5 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
15-Minute AMRAP:
- 10 Deadlifts (95/65)
- 8 Hang Power Cleans (95/65)
- 15 Wall Balls

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 100 Meter Run
- 10 Gorilla Rows
- 10 Scapular Push Ups
- 10 Goblet Squats

WOD
25 Minute AMRAP:
- 5 Chest to Bar Pull Ups
- 10 Floor Presses (45/30)
- 15 Goblet Squats (55/35)
- 20 Abmat Sit-ups
- 400 meter Run/500m Row

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minute EMOM:
- Minute 1: Row
- Minute 2: Banded Shoulder Press
- Minute 3: Banded Good Mornings
- Minute 4: Single Unders
- Minute 5: PVC Passthrough

Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @65%
- 6 Reps @70%
- 4 Reps @75%
Rest 1 Min between each set.

Deadlift
- 3 Sets of 3 Reps @2021
Use 80% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
3 Rounds For Time:
- 15 Dumbbell Hang Power Cleans (50/35)
- 12 Dumbbell Push Jerks (50/35)
- 50 Double Unders
Time Cap: 15 Minutes

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit

Christmas Eve - 12pm Class Only!

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 5 Push Up to Down Dogs
- 10 Banded Overhead Pull Aparts
- 8 Single Leg V-Ups
- 5 Inchworms to standing
- 10 Ring Rows (or Bent-Over Dumbbell Rows)

Handstand Push Up - Skill
10-Minute EMOM:
- Odd minutes: 3-5 Strict Handstand Push-Ups (use scaling as needed)
- Even minutes: 10 Handstand Shoulder Taps on box/pike or Handstand Hold or 20 Plank Shoulder Taps

Wod
9 Minute AMRAP:
- 15 Push-Ups
- 3 Rope Climbs (15 ft)

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minutes:
- 30 Seconds Jumping Jacks
- 10 Air Squats
- 5 Inchworms to standing
- 5 Ring Rows or Bent-Over Dumbbell Rows
- 10 Sit-Ups

Back Squat
Specific Warm Up - 3 Sets:
- 8 Reps @65%
- 6 Reps @70%
- 4 Reps @75%
Rest 1 Min between each set.

Back Squat
- 3 Sets of 3 Reps @2021
Use 80% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
For Time:
- 50 Goblet Reverse Lunges
- 40 Chest to Bar Pull-Ups
- 500 Meter Row
- 50 Sit-Ups
- 40 Goblet Reverse Lunges
- 30 Chest to Bar Pull-Ups
- 400 Meter Row
- 40 Sit-Ups
Time Cap: 20 Minutes

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minutes:
- 10 Banded Pull Aparts
- 20 Plank Shoulder Taps
- 8 Scapular Pull Ups
- 8 Banded Passthrough

12 Days Of Christmas
For Time, adding one movement per round:
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Presses (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total repetitions.

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 10 Bottom Up Kettlebell Presses (each side)
- 20 Knee Tucks
- 1:00 Wall Sit

Accessory #2
3 Sets:
- 15 Dumbbell Hammer Curls
- 15 Dumbbell Skull Crushers
- 15 Dumbbell Romanian Deadlifts
- 1:00 Plank

Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minute EMOM:
- Minute 1: Air Squats
- Minute 2: Banded Passthrough
- Minute 3: Sit-Ups
- Minute 4: Banded Good Mornings
- Minute 5: Jumping Jacks

Deadlift
Specific Warm Up - 3 Sets:
- 8 Reps @60%
- 6 Reps @65%
- 4 Reps @70%
Rest 1 Min between each set.

Deadlift
- 3 Sets of 3 Reps @2021
Use 75% of 1RM
Each set Every 3:00 minutes
2 seconds down, no pause at the bottom, 2 seconds up, 1 sec pause at the top
*If you don't have a 1 rep max. Start at a light/moderate weight.

Wod
3 Rounds:
- 10 Dumbbell Power Snatches (50/35)
- 12 Goblet Squats
- 8 Toes to Bar
Rest 2 Minutes
3 rounds:
- 8 Dumbbell Power Snatches (50/35)
- 10 Goblet Squats
- 6 Toes to Bar
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 15/12 Calorie Row
- 7 Hand Release Push Ups
- 15 Jumping Jacks
- 8 Sit Ups

WOD
20 Minute EMOM:
- 15/12 Calorie Row
- 15 Push-ups
- 40 Double Unders
- Rest
Scaling Options:
- 12/9 Calorie Row
- Knee Push-ups
- 60 Single Unders