Full Program December 29 to January 4

Monday 12.29

Name game: Whose job is snow shoveling in your household? 

Warm up: 2 rounds of 20 jumping jacks, 10 band pull-aparts, 10 band pass-throughs, then coach-led shoulder/wrist mobility

Skill: headstands & handstands

WOD: death by push-ups & med ball cleans 20/14

Do 8 push-ups and 1 med ball clean the first minute, 8+2 the second, etc. adding 1 med ball clean each minute until you fail to complete the required reps within the minute.

How to scale: Elevate your hands for the push-ups and/or reduce the reps as low as 5 per minute; you should be able to do these unbroken for most if not all of the workout. Use a lighter medicine ball; you should be able to do 10+ reps in a row. 

Objective: The skill work theme carries over from last Friday with a chance to practice inversions in various forms — maybe achieving your first handstand or headstand or trying for advanced skills like handstand walking. Finish the day with a unique death-by workout. There’s a fixed buy-in of push-ups every minute, but the med ball cleans reps increase as you go. Aim to finish a minimum of 10 minutes. 

Score: rounds (completed minutes) + reps

Tuesday 12.30

Name game: What’s one health/fitness goal you achieved in 2025?

Warm up: coach-led barbell

Strength: 14 minute EMOM

Minutes 1-4: 5 power snatches

Minute 5: rest

Minutes 6-9: 3 power snatches

Minute 10: rest

Minutes 11-14: 1 power snatch

WOD: Power Amanda

For time *12 minute cap 

9-7-5

muscle-ups

power snatches 135/95

How to scale: Reduce the snatch load to challenging quick singles. Go from the hang if needed. Do 9-7-5 of a challenging pull-up and a challenging dip, doubling the reps if your hardest option would still let you do unbroken sets. 

Objective: It’s been a while since we’ve had dedicated Oly strength work, but it’s back with decreasing reps of power snatches, building to a heavy single for the day. The larger sets do not need to be touch-and-go but you should be following your barbell down to pick it right back up. The workout is a power version of a high-skill benchmark “girl” workout. Your snatches should be challenging but relatively quick singles. Ring muscle-ups are prescribed in the original, but ring or bar is fine for today; whatever option you choose should be challenging — if you’re doing unbroken sets, your scaling option is likely too easy.

Score: max power snatch & time to complete

Wednesday 12.31

No 5:20 or 6:25 CrossFit/Oly classes.

Name game: What are your NYE plans?

Warm up: For 5 minutes, rounds of :30 bike, 20 single/double unders, 10 kip swings 

WOD: 28 minute EMOM

Minute 1: 15/12 calorie Echo bike

Minute 2: 60 double unders

Minute 3: max reps toes to bar 

Minute 4: rest

How to scale: Sub 120 single unders or spend the minute practicing DUs/making attempts. Reduce the T2B range of motion or sub v-ups or tuck-ups.

Objective: Today is all about heart rate control: avoid redlining on the bike so that you’re able to get through the double unders efficiently and give yourself some time to recover for the piece that counts, the max reps minute of toes to bar to finish each round. Then, you’ve got a minute of rest to do your best to recover before starting again. 

Score: total toes to bar

Thursday 1.1

Name game: What’s your New Year’s resolution?

Warm-up: coach-led

WOD: For time:

100 Curtis Ps 95/65

1 Curtis P = 1 hang squat clean + 1 lunge each side + 1 push press

How to scale: Go lighter, cap yourself, or aim for fewer total reps. 

Objective: This is our traditional New Year’s Day workout, inspired by longtime member Brian Frank. It looks light, but it’s deceptively hard. Don’t go out too hot; instead, try to stick to an EMOM scheme, completing 3-5 reps each minute. It’s a 30-40 minute WOD for most, but there’s no time cap, so it’s up to you if and when you want to cut yourself off. 

Score: time to complete

Friday 1.2

Name game: What does “thriving” look like for you?

Warm-up: coach-led mobility

WOD: 3 rounds for max reps

2:00 row for calories

:30 rest

2:00 strict burpee bear crawl (kick feet back into plank, lower into the bottom of burpee by doing a strict push-up, then bring feet up into bear crawl position. Crawl 5 steps forward, 5 steps back, then stand up and jump to complete the burpee)

:30 rest

2:00 offset carry (1 arm farmers, 1 arm front rack; switch sides after 1 minute) 

:30 rest

Post-WOD: coach-led cooldown/mobility

Objective: Today is a chance for all members to get a taste of the Thrive class experience. If you did Curtis Ps yesterday, it’s a good way to get some active recovery. If you didn’t, you can still push hard and get a challenging workout in. There’s no Rx for these WODs — loading and any necessary modifications are up to you — and scorekeeping is strictly optional. 

Score (optional): total reps (row cals + burpee bear crawls + 1 rep/50’ carry)

Saturday 1.3

Name game: Where’s the least comfortable place you’ve slept for the night? 

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP

50 pull-ups

50 deadlifts 185/125

50 box jump overs 24/20

50 Russian KBS 32/24

How to scale: Modify all skills to maintain sets of 10+ reps.

Pull-ups: Sub ring rows or a mix of jumping pull-ups and ring rows. 

Deadlifts & KBS: Reduce the load. 

Box jump overs: Use a lower box or step over. 

Objective: We’re pulling and hinging today, using our lats, hips, and hamstrings to power most of today’s partner AMRAP. The rep counts are high, so you and your partner should both be planning on big sets before switching off. How you divide the work otherwise is up to you, so feel free to play to your individual strengths. 

Score: rounds & reps

Sunday 1.4

Strength: back squat 6×4