Weight

WEIGHTLIFTING

6 Sets

6 Dumbbell Bench Press, Heavy
6 Strict Ring Dips

Rest 1:00-1:30 Between Sets

Rounds/Reps

METCON

Amrap 15 minutes

50 Double Unders
4 Dumbbell Man Makers @ 2 x 35/20 lbs
200' Carry*

Comment Only

ACCESSORY / EXTRA

Band Face Pulls

3 x 20

Time

TEAM WOD

On a 30 minute clock, In Teams Of 3:

Partners Must Work Towards A Total Volume Of:
300 Calories on a Machine
225 Power Cleans @ 75/55 lbs
150 Burpees

Rest 3:00

In Remaining Time
Max Calories on a Machine,  only One Partner Working at a Time

Calories on a Machine

No Score

ACCESSORY / EXTRA

3 sets

10/10 Side Plank Rotations
20 Glute Bridge March

Completion

GYMNASTICS

5 sets

3 Strict Chin ups
5 Dumbbell Renegade Rows, Moderate
Rest 1:00 Between Sets

RX+ Weighted Strict Chin ups

Time

METCON

For time:

21-15-9
Pull ups
Push presses @ 115/75 lbs
Front squats @ 115/75 lbs 

Comment Only

ACCESSORY/EXTRA

Band Good Morning

2 x 20

Calories

WEIGHTLIFTING

6 Sets:

1:00 Work / 1:00 Rest

3 Power Snatch @ RPE 6-7/10
Max Calories On Machine In Remaining Time

Time

METCON

6 Rounds For Time

9 Deadlifts @ 225/155 lbs
3 Wall Walks

RX+: Deadlifts @ 275/185 &  25’ Handstand Walk

Comment Only

ACCESSORY / EXTRA

Plank Bird Dogs

3 x 12 Total Reps

Reps

METCON

31 Push Press
31 Pull-Ups
31 Snatches
31 Sit-Ups
31 Toes to Bar
31 Push-Ups
31 Box Jumps (24/20)
31 Back Squats
31 Unbroken Double Unders
31 Thrusters
31 Lunges
31 Burpees
365 Meter Row

Comment Only

ACCESSORY / EXTRA

3 x 30-45 seconds Hanging Knee Tuck hold

Rest 60 seconds

Time

METCON

For Time, in Pairs with one person working at a time
Row 2024 Meters Buy in

Into

3 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs

Row 2025 Meters Buy Out

Score: Time
Time Cap: 35:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5
---
INDIVIDUAL VERSION

For Time
Row 2024 Meters Buy in

Into

2 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs

Row 2025 Meters Buy Out

Score: Time
Time Cap: 31:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5 

Calories

WEIGHTLIFTING

Machine of athletes choice

10 rounds
40 seconds @ RPE 3
20 seconds @ RPE 9

Team Version
10 rounds
20 seconds max effort / partner
Rest 40 seconds between efforts

Weight

METCON

5 rounds

10 Overhead Squats @ 95/65 lbs
200' Carry
- Rest 1:00

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Banded Tricep Push downs

5 x 8, heavy band

Hold extension for 3 seconds

Calories

WEIGHTLIFTING

Machine of athletes choice

10 rounds
40 seconds @ RPE 3
20 seconds @ RPE 9

Team Version
10 rounds
20 seconds max effort / partner
Rest 40 seconds between efforts

Weight

METCON

5 rounds

10 Overhead Squats @ 95/65 lbs
200' Carry
- Rest 1:00

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Banded Tricep Push downs

5 x 8, heavy band

Hold extension for 3 seconds

TEAM WOD

Teams of 2 – For Time

Teams of 2 – For Time

4 Rounds (Split the Work)

24 Front Rack Lunges @ 75/55 lbs
24 Pull-ups
24 Thrusters @ 75/55 lbs 
24 Push-ups 

Rest 3 minutes

8 Rounds (You Go, I Go Style)

Partner A completes:
8 Lunges @ 75/55 lbs
8 Pull-ups
8 Thrusters @ 75/55 lbs
8 Push-ups

RX+ @ 95/65 lbs

Score: Time minus 3 minutes
Time Cap: 35 minutes

Scaling Options
Beginner
- Ring Rows
- Barbell @ 45/35
- Hand elevated Push ups or on knees

Intermediate
Scale weight to 65/45 lbs

No Score

ACCESSORY / EXTRA

Team Calorie Challenge

3 x 1:00 on 1:00 Off

Weight

WEIGHTLIFTING

EMOM x 6

3 Sumo Deadlifts @ 40-50% + Band
6 Ball Slams, moderate to light weight

Time

METCON

7 rounds for time

5 Burpee over Bar
10 Hang Power Clean @ 95/65 lbs
30 Double Unders

TC: 14 minutes 

Comment Only

ACCESSORY/EXTRA

Side Plank Rotation

3 x 8-10 / side
Rest as needed  between sets

Completion

METCON

Team workout

E2MOM x 12

In Pairs, Split work as desired
1 - 30-40 Wallballs @ 20/14 lbs
2- 30-40 Box Jump overs (Step Down)
3- 30-40 V-ups / Sit-ups
4- 20-30 Calorie Machine

Comment Only

ACCESSORY / EXTRA

Sit-up medicine ball toss

3 x 20-30 reps

No Workout Today - Merry Christmas

Time

METCON

“12 Days of Christmas”

1 Cluster
2 Deadlifts
3 Hang Power Cleans
4 Front Squats
5 Shoulder to Overhead
6 Lateral Barbell Burpees
7 Toes to Bar
8 Push-Ups
9 American Kettlebell Swings
10 Kettlebell Reverse Lunges
11 Pull-Ups
12 1200m Run / Row

RX:
Barbell = 95/65
Kettlebell = 53/35

RX+:
Barbell = 135/95
Kettlebell = 75 / 53

Comment Only

ACCESSORY / EXTRA

Rest & Recover!

Take 5-10 minutes to stretch out, relax and have fun with your community

Rounds/Reps

METCON

Amrap 20

2, 4, 6, 8, etc 
Power Snatch 95/65 lbs
Burpee Pull ups
Shuttle Run

Completion

B. POST METCON

Dumbbell Plank Pass Through Race

Comment Only

ACCESSORY / EXTRA

Tabata Machine of your choice

8 x 20 seconds on, 10 seconds off

Completion

WEIGHTLIFTING

Bulgarian Split Squat

6 x 3/3 Heavy, Across
Rest 1 minute between sets

Time

METCON

5 rounds for time

10 Weighted sit-ups @ 35/20 lbs
10 Pistols
10 Ring Rows

TC: 12 Minutes

Comment Only

ACCESSORY / EXTRA

Bear Hug Banded Stationary March

3 x 60 seconds

Time

TEAM WOD

You go I go 3000m Row / Run

Into
10 rounds of 
10 Push Press 135/95 lbs
10 Toes to Bar
10 Wall Balls @ 20/14 lbs
10 Burpees over Partner

No Score

ACCESSORY / EXTRA

COOL DOWN

Completion

GYMNASTICS

EMOM 10

odd- 2 Rope Climbs
even- 8 Renegade Rows @ 35/25 lbs x 2

RX+ 50/35 lbs

Time

METCON

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 225/155 lbs
30 Double Unders
Ring Dips

Comment Only

ACCESSORY/EXTRA

Gorilla Rows

4 x 10, Alternating

Reps

METCON

EMOM 8
Odd- 30 sec Cal Machine 
Even- 30 sec Thrusters @ 95/65 lbs

Rest 2 minutes

EMOM 8
Odd- 30 sec Burpees
Even- 30 sec Cal Machine

Rest 2 minutes

EMOM 8
Odd- 30 sec Thrusters @ 95/65 lbs
Even- 30 sec Burpee Over bar

RX+ 135/95 lbs (or heavier than RX)

TC: 28 minutes

Completion

POST METCON

Plank unilateral KB Scissors (in and outs)

20 total reps per side, broken up as desired

Comment Only

ACCESSORY / EXTRA

Overhead Sit-ups

Tabata @ 25/15 lbs

Weight

WEIGHTLIFTING

Bench Press

EMOM x 8
3 Bench Press @ 70-75%

Time

METCON

2 rounds
15 Push ups
20 Alternating Dumbbell Hang Snatches @ 50/35 lbs 
- Rest 1:00 -
3 rounds
12 Push ups
16 Alternating DB Hang Snatches @ 50/35 lbs
- Rest 1:00 -
4 rounds
9 Push ups
12 Alternating DB Hang Snatches

Comment Only

ACCESSORY / EXTRA

3 sets

15 Band Face pulls
20 Band Pull Aparts

Weight

WEIGHTLIFTING

Front Squat

3 x 10, ascending

Rounds/Reps

METCON

Amrap 18 minutes

18 Box Jumps @ 24/20",  Step down
18 AbMat Sit-Ups
18 Forward Lunges @ 95/65 lbs

TC: 18 minutes

Comment Only

ACCESSORY / EXTRA

Plank Bird Dogs

3 x 10-20 reps