Month: December 2019

Warm-up: Coach’s Choice

Strength/Skill: Reveiw the WOD Movements and Make a Board!

WOD: “2020” for Time (45 Minute Cap)
20 Movements-20 Reps Each
*Complete in ANY order you would like. Must finish one movement before moving to the the next. Can use any weights/heights, etc you would like.*

GHD Sit Ups
GHD Extensions
Box Jumps
Calories on Bike
Calories on Row
KB Swings
DB Snatch (alternating)
Medicine Ball Cleans
Chest to Bar
Toes to Bar
HRPUs
Ring Dips
Jump Lunges
Mountain Climbers
DB Overhead Squats
Ab Mat Sit Ups
Ground to Overhead
Up and Overs
Goblet Squats
Tuck Jumps

Stimulus/Focus: Have fun! Happy New Year!

Cool Down: Happy New Year! Spend the day with your family!

Warm-up: Coach’s Choice

Strength/Skill: Clean (10 Minute EMOTM)
Two cleans (at 90%) every minute of the minute for 10 Minutes.

WOD: 150 Wall Balls for Time
*Every time you break, complete 3 burpees.
*A break is a break-any time you drop the ball or stop your movement pattern are examples of breaks.

Stimulus/Focus: Karen with a challenge! Aim for big sets, but don’t get too big or you may end up in singles and that would be a lot of burpees! Find a strategy that works for you. No time cap. Endure the suck! Embrace it!

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 )
Use 80% for all sets. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP
5 Deadlifts (135/95)
5 Slam Balls (30/20)

Stimulus/Focus: This should be light and fast and definitely unbroken. It will be a gasser. Take short breaks when needed, but strive to keep moving. Aim for 20 rounds.

Cool Down: Tabata Banded Hamstring Stretches

Warm-up: Coach’s Choice

Strength/Skill: Box Jump for Max Height

WOD: 21-15-9-15-21 (10 Minute Cap)
Box Jump (24/20)
Kettlebell Swings (1.5/1)

RX+: 30/24; 2/1.5

Stimulus/Focus: The descending and ascending rep scheme will create a mental challenge. Find scales that will allow you to keep moving with minimal breaks.

Cool Down: 4 Rounds
100 Meter Farmer’s Carry
10 Goblet Squats (1.5/1)

Warm-up: Coach’s Choice

Strength/Skill: Thruster (4 x 4 x 4 x 4 )
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: Fran Your Way-Choose 1! (12 Minute Cap)

Option 1: Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups

Option 2: Strict Fran
21-15-9
Thrusters (95/65)
Strict Pull Ups

Option 3: Heavy Fran
21-15-9
Thrusters (135/95)
Chest to Bar

Stimulus/Focus: Today is “Fran Your Way.” If you don’t have a Fran time-or would like to try to PR today, go for it. If you would like to try one of the other options, that is fine as well. Whatever you choose, the time cap is 12 minutes. Have fun!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 5 Minute AMRAP
5 Snatch 75/55
5 Munchkin Burpees

Stimulus/Focus: This is a sprint. Don’t stop. Keep moving. Aim for 8-10 rounds.

Cool Down: Tabata L-Hangs

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 10 x 10)
Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 21-15-9 (20 Minute Time Cap )
Deadlifts (225/155)
L-Pull Ups

Stimulus/Focus: The WOD will be taxing on your grip. You may want to do everything in singles to save it. There are numerous scales for the L-Pull Up. Find one that challenges, but does not frustrate, you.

Cool Down: 3 Rounds
100 Meter Run
10 Banded Good Mornings
5 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (6 x 6 x 6 x 6 )
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time
50 Med Ball Cleans (20/14)
25 Push Jerks (155/105)
50 Med Ball Cleans (20/14)
*Top of each minute: 2 Burpees

Stimulus/Focus: Embrace the suck! No time cap. Got to finish this fun one!

Cool Down: Find a Partner and Do 100 Ab Mat Wall Ball Pass Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: Chipper for Time (45 Minute Cap)
100 Double Unders
90 Step Lunges
80 HRPUs
70 Wall Balls (20/14)
60 Slam Balls (30/20)
50 KB Swings (1.5/1)
40 Buprees
30 Chest to Bar
20 Pistols
10 Ring Muscle Ups

Stimulus/Focus: Chipper time! Move well. Break your work into manageable sets in order to keep moving. Take very short breaks.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 5 )
Use 75% for all sets. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)
50-40-30-20-10
Floor Press (95/65)
10-20-30-40-50
Ab Mat Sit Ups

Stimulus/Focus: Laying on the floor all the WOD long! Have fun with this one!

Cool Down: 50 Superman Holds (2 seconds)