Warm-up: Coach’s Choice
Strength/Skill: Review Movement Standards
WOD: Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus/Focus: You guessed it . . . Benchmark Friday! Happy End of 2021 to YOU!
Cool Down: Athletes’ Choice! Enjoy NYE with friends and family!
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 )
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Manion
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here
Stimulus/Focus: Benchmark Thursday! 🙂
Teen/Masters RX: 95/65
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch
(Review Movement and Work to WOD Weight)
WOD: Isabel
For Time: 30 Snatches, 135# / 95#
Stimulus/Focus: Benchmark Wednesday!
Teen/Masters RX: 95/65
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Push Up Skill Work: 10 Minutes
Deadlift: Work to WOD Weight-12 Minute Clock (AMRAYW–As many reps as you want!)
*Minute 1: (95/65)(65/45)
*Minute 2: Rest
*Minute 3: (115/75)(75/55)
*Minute 4: Rest
*Minute 5: (135/95)(95/65)
*Minute 6: Rest
*Minute 7: (155/105)(105/70)
*Minute 8: Rest
*Minute 9: (185/135)(135/95)
*Minute 10: Rest
*Minute 11: (225/155)(155/105)
*Minute 12: Rest
WOD: Diane 21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Stimulus/Focus: Benchmark Tuesday!
Teen/Masters RX: 155/105
Cool Down: 4 Rounds
100 Meter Row
10 V-Ups
Warm-up: Coach’s Choice: Get Ready for Fran!
WOD: Fran 21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: Benchmark time!
Teen/Masters’ RX: 65/45
Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3)
Give yourself 5 minutes to rest after Fran. Then, use the clock to lift on your own for 5 sets of 3 on a 3-minute clock. Try to get AHAP.
Cool Down: 3 Rounds
100 Meter Run
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: 35 Minute Christmas Eve AMRAP
Complete 24 reps of each of the following movements as many times as possible in 35 minutes. 🙂
C: Chest to Bar Pull Ups
H: Hang Power Cleans (95/65)
R: Ring Dips
I: Inverted Burpees
S: Snatches (95/65)
T: Toes to Bar
M: Meter Row (500 Meters)
A: Ab Mat Sit Ups
S: Slam Balls (30/20)
E: Extensions (GHD)
V: V-Ups
E: Elevated Push Ups (Feet Elevated On Box)
Stimulus/Focus: Just a chance to get in a workout before Christmas! Do it by yourself or split the work with a partner. Scale as needed. Just move and have fun!
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (20 Minutes to Find 1 RM)
WOD: 20 Minute AMRAP
Max Effort Unbroken Overhead Squats (60%)
Double the Reps for Ab Mat Sit Ups
*Score is your total reps in 20 minutes.
Stimulus/Focus: Work until failure on the overhead squats. Rest as needed before starting the next round. This will require strategic planning to be successful! Your reps count should go down each time.
Cool Down: Tabata Supermans
Warm-up: Coach’s Choice
Strength/Skill: Review the Movement and Get Ready for GRACE!
WOD: Grace For Time:
30 Clean and Jerks, 135# / 95#
Teen/Masters RX: 95/65
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (6 x 6)
Use 80% for all sets. Lift on a 3-munite clock.
WOD: 10 RFT (20 Minute Cap)
10 Floor Press (95/65)(65/45)
10 Back Squats (95/65)(65/45)
RX+: (135/95)(95/65)
Stimulus/Focus: Opposing muscle groups. All work should be unbroken.
Cool Down: 3 Round
5 Barbell Rollouts
10 Bar Hops
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 )
Use 70% for all sets. Tempo lifts–5 seconds up, 5 seconds down.
WOD: For Time (12 Minute Cap)
22-16-10-16-22
Kettlebell Single-Leg Deadlift (1.5/1)(1/25#)
Pull Ups
Stimulus/Focus: This will be hard on the forearms and grip. Try to go unbroken on your deadlifts–half on one leg, half on the other.
Cool Down: 3 Rounds
100 Meter Farmers Carry (KB from WOD)
5 Strict Push Ups
