Jan 14, 2022 (CF Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • EMOM…1-3 (3) Clusters & Jumping Pull Ups (4x200 penalty)
    4-6 (4) Clusters & Jumping Pull Ups (3x200 penalty)
    7-9 (5) Clusters & Jumping Pull Ups (2x200 penalty)
    10-12 (6) Clusters & Jumping Pull Ups (1x200 penalty)

  • Recover 3:00-5:00

  • Continuous :40/:20 clock…cycle (A) to (B) to (C) to (D) 4x through
    (A) C2
    (B) Jumping Pull Ups
    (C) HPS
    (D) Burpee

Jan 12, 2022 (CF Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • w/ a continuous running clock:
    on the 0:00…3 RFT - 6 P/S + 12 Pull Ups (lightest of the BB loads)
    on the 8:00…3 RFT - 6 Cleans + 12 Push Ups (weight should be bumped significantly)
    on the 16:00…3 RFT - 6 D/L + 12 TTB (go HAMF)

Jan 10, 2022 (CF Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • W/O 1
    min 1 4 7 10 = 7 HPC
    min 2 5 8 11 = 14 AKBS
    min 3 6 9 12 = 21 MBS

  • Recover 3:00-5:00 between W/O 1 & W/O 2

  • W/O 2
    min 1 4 7 10 = 7 cal C2
    min 2 5 8 11 = 14 Thrusters
    min 3 6 9 12 = 21 + Hair

Jan 7, 2022 (Minimum Equipment Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • W/O 1 (perform as a circuit, recover 1:00-2:00 as needed, repeat)
    30 Double Unders / 60 Singles / 30 JJ / 30 + Hair (ea one counts) ((pick one))
    10 DB Lungesters Right … L Lunge R Lunge 1A R Thruster (u r only pressing 1A - R)
    30 Double Unders / 60 Singles / 30 JJ / 30 + Hair (ea one counts) ((pick one))
    10 DB Lungesters Left … L Lunge R Lunge 1A L Thruster (u r only pressing 1A - L)

  • Run 400m (or) Row 500m between W/O1 & W/O 2

  • W/O 2 (perform as a circuit, recover 1:00-2:00 as needed, repeat)
    6 Cleans (or) MBC (or) S C P (pick one)
    4 Devil Press (or) Lucy (or) Burpee (or) Groiner (pick one)
    6 1A / 1L S2OH
    4 Devil Press (or) Lucy (or) Burpee (or) Groiner (pick one)
    6 1A / 1L S2OH (opposite side)
    4 Devil Press (or) Lucy (or) Burpee (or) Groiner (pick one)

Jan 5, 2022 (Minimum Equipment Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • W/O 1 (perform as a circuit, recover :30-:60 as needed, repeat)
    6 Push Up w/ Dbl Tap
    9 Pull Ups (or) HEAVY BOR
    12 Eye Level KB/DB Swings

  • Run 400m (or) Row 500m between W/O1 & W/O 2

  • W/O 2 (perform as a circuit, recover :30-:60 as needed, repeat)
    Run 200 Meters (or) Row 250m
    10 Single Arm DB Squat (Left) ((front rack or OH u choose))
    10 L Box Step Up (or) 5 Box Jumps
    10 Single Arm Squat (Right) ((front rack or OH u choose))
    10 R Box Step Up (or) 5 Box Jumps
    Run 200 Meters (or) Row 250m

Jan 3, 2022 (Minimum Equipment Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • w/o 1 (perform as a circuit, recover 1:00-2:00 as needed, repeat)
    10 DB Alt G2OH (ea one counts)
    20 Single Arm Overhead Lunge (10 per side, any version you choose)((fwd/rev/stationary))
    10 DB Alt S2OH (ea one counts) ((only 1 in motion at a time, 1 always held OH))

  • Run 400m (or) Row 500m between W/O1 & W/O 2

  • w/o 2 (perform as a circuit, recover 1:00-2:00 as needed, repeat)
    40 Double Unders / 80 Singles / 40 JJ / 40 + Hair (ea one counts) ((pick one))
    200m Run (or) 250m C2
    10 Thrusters

12 Day's O' Grinchmas (Home Edition)

Immediate below is Day 12…In the middle is the #/movement chart…Then the “song”

Twelve Chest to Bar Pull Ups (or) BOR (or) Pull of Choice
Eleven Knees to Elbows (or) HLR (or) Leg Lifts
Ten Double Unders (or) JJ (or) + Hair Drill
Nine Ab Mat Sit Ups (or) Crunch (or) ???
Eight Clapping Push Ups (or) HRPU (or) Push of Choice
Seven Mountain Climbers - ea one counts? double count? DO YOU...
Six Dead Lifts,
Five F*cking Burpees,
Four Hang Cleans (or) MBC (or) K2OH
Three Push Press,
Two Fronts Squats (or) Goblet Squats
And a Wall Ball (or) MBS in a pear tree!

1 = Wall Ball (or) MBS in a pear tree!

2 = Two Fronts Squats (or) Goblet Squats

3 = Three Push Press

4 = Four Hang Cleans (or) MBC (or) K2OH

5 = Five F*cking Burpees

6 = Six Dead Lifts,

7 = Seven Mountain Climbers - ea one counts? double count? DO YOU...

8 = Eight Clapping Push Ups (or) HRPU (or) Push of Choice

9 = Nine Ab Mat Sit Ups (or) Crunch (or) ???

10 = Ten Double Unders (or) JJ (or) + Hair Drill

11 = Eleven Knees to Elbows (or) HLR (or) Leg Lifts

12 = Twelve Chest to Bar Pull Ups (or) BOR (or) Pull of Choice


1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

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

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

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

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1