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01 January 2019

Warm-up: Coach’s Choice
 
Strength/Skill: Get Ready to Work
 
WOD: 100 RFT (40 Minute Cap)
1 Pull Up
2 Push Ups (HRPU or Strict)
3 Air Squats
 
Stimulus/Focus: Murph minus the Run! Focus on perfect movement and fast transitions. The challenge will be . . . keeping track of your rounds!
 
Cool Down: Enjoy your New Year’s Day!
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28 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 5 RFT
4 Split Jerk (115/75)
8 Slam Balls (30/20)
12 Mountain Climbers
 
Stimulus/Focus: Move quickly! Aim for less than 8 minutes.
 
Cool Down: Tabata Squats (with slam ball)
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27 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Review Team WOD movements
 
WOD: 3-Person Team WOD (10 Minute Cap)
 
RX
Athlete A:
9 Calorie Row
15 Deadlifts (225/145)
21 Knee Raises
Athlete B:
15 Calorie Row
15 Deadlifts (185/115)
15 Jumping Pull Ups
Athlete C:
21 Calorie Row
15 Deadlifts (155/85)
9 Pull Ups
*Rest the remaining time, then:
3 Minutes ME HRPUs
*During the 10 minutes, one athlete has to hang from the pull up bar during the row and deadlifts. If he/she comes off the bar, 3 burpees over the rower penalty.
 
RX+
Athlete A:
9 Calorie Row
15 Deadlifts (275/185)
21 Pull Ups
Athlete B:
15 Calorie Row
15 Deadlifts (225/155)
15 Chest to Bar
Athlete C:
21 Calorie Row
15 Deadlifts (185/125)
9 Bar Muscle Ups
*Rest the remaining time, then:
3 Minutes ME HSPUs
*During the 10 minutes, two athletes have to hang from the pull up bar during the row and deadlifts. If they come off the bar, 3 burpees over the rower penalty.
 
Stimulus/Focus: Just a fun WOD from a local competition. Very grip intensive.
 
Cool Down: Team Choice
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26 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (5 x 3 )
Use 75% for all sets. Lift on a 2-minute clock.
 
WOD: 16 Minute AMRAP
16 Overhead Squats (50/35)
2 Muscle Ups
1 Bear Crawl
 
Stimulus/Focus: Time to work on skills we don’t practice enough. Embrace the suck.
 
Cool Down: Tabata V-Ups
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24 December 2018

Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: 3 Rounds for Total Reps
10 Movements
1 Minute Per Movement
Stimulus/Focus: This WOD is designed to keep you moving. Give your max effort at each movement.
Cool Down: Accumulate 100 Calories
*Bike, Ski, Row, Run (400 meters=25 calories

 

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21 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2 )
 
Start at 70% and get AHAP. LIft on a 3-minute clock.
 
WOD: Four 5-Minute Rounds
In each round complete:
21 Double Unders
15 Push Jerks (95/65)
9 Strict Pull Ups
Rest the remainder of the time.
Score=Total Reps (if complete 180)
 
Stimulus/Focus: This WOD is meant to get you to push hard so you’ll have adequate rest time. It is also designed to make you work on strict pull ups when fatigued.
 
Cool Down: Max Effort Overhead Barbell Hold (95/65)
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20 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Getting ready to BURPEE!
 
WOD: 20 Minute Death by Burpees
*Complete 5 burpees every 30 seconds for as long as possible.
*Once you “die,” row, bike, or run for the remainder of the time.
 
Stimulus/Focus: Push yourself here. Do five burpees as quickly as possible to give yourself adequate time to rest.
 
Cool Down: ROMWOD
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19 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (5 x 5 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: 10 Minute AMRAP
5 Floor Press (95/65)
5 HRPUs
 
RX+: 135/95; strict push ups
 
Stimulus/Focus: The two similar movements in this WOD will be muscularly taxing. Focus on perfect and unbroken movement, but rest sufficiently between movements to avoid muscular failure. Aim for 10 total rounds.
 
Cool Down: Tabata Plank Holds
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18 December 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6)
Use 70% for all sets. Lift on a 3-minute clock.
WOD: 6 RFT
6 Deadlifts (275/185)
12 Toes to Bar
Stimulus/Focus: This WOD will tax your grip. You may want to do singles on the deadlifts to conserve your grip for T2B. Aim for less than 12 minutes to complete the WOD.
Cool Down: 3 Rounds
12 Supermans
250 Meter Row