Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill)
WOD: 10 Minute EMOTM
2 DB TGU (50/35)
Stimulus/Focus: Time to work a skill we don’t practice often. This movement will develop midline stability and strength that will transfer over to all your major lifts. Spend time on it.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
100 Deadlifts (135/95)
*At the top of each minute do 5 strict push ups
Stimulus/Focus: This WOD is meant to get you to push your cycle rate on the deadlift. It is a natural movement. It should not be awkward. Move as quickly as you safely can.
Cool Down: 3 Rounds
5 Barbell Rollouts
30 Second Banded Hamstring Stretches (per side)
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 5)
Do all sets at 70%. Lift on a 3-minute clock.
WOD: Three 6-Minute AMRAPs
6 Minute AMRAP
6 Snatch (80%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (70%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (60%)
12 Double Unders
Stimulus/Focus: This WOD is meant to build your capacity to push harder over longer time domains. Push as hard as you can in each round. The goal is to get the same amount, if not more, in each 6-minute AMRAP. Push to see if you can get a round a minute each time.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (7 x 7 x 7 x 7 x 7 x 7)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
21-18-15-12-9-6-3
Floor Press (95/65)
3-6-9-12-15-18-21
Toes to Bar
Stimulus/Focus: This WOD will be tough on the shoulders. Aim to do your smaller sets unbroken, but plan to break your larger sets (no more than two breaks per set if possible) to avoid muscular failure.
Cool Down: 3 Rounds
15 GHD Extensions
5 Calories (Bike)
Warm-up: Coach’s Choice
Strength/Skill: High Hang Power Snatch (20 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
Even: 2 Complexes (60% from today)
Odd: 8 Calories (Row)
Complex: HHPS, HPS, PS
RX+: 80% and 10 calories
Stimulus/Focus: This WOD is designed to give you a chance to work a complex while fatigued. Push hard on the row, but aim for perfect movement on the barbell.
Cool Down: Tabata Bottom to Bottom Squats
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Refine the Technique)
WOD: Death By Deadlifts
*Minute 1: 1 Deadlift (95/65)
*Minute 2: 2 Deadlifts (95/65)
*Add one rep each minute until you cannot lift the required number of reps in the minute.
Stimulus/Focus: This WOD will be taxing on your grip. Take advantage of the rest the early rounds provide. When you get to higher numbers you may want to do singles to save your grip.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5)
Use 85% for all sets. 5-second descent. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
15 Back Squats (95/65)
1 Bear Crawl
Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow most people time to finish, but you should push for less than 10 minutes. Go hard!
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Push Press (15 Minutes to Find Your 1 RM)
WOD: For Time (30 Minute Cap)
1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.
Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.
Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.
Stimulus/Focus: This WOD will be very challenging. Find scales that allow you to finish each triplet in less than 10 minutes. This might force you to scale the reps, weights, or movements . . . or all of those things! Talk to your coach about the best scaling options for you.
Cool Down: Run 400 Meters
Warm-up: Coach’s Choice
Strength/Skill: Set up your station for “The 12 Days of Christmas” WOD!
WOD: The Twelve Days of Christmas (Time)
1 – Wall Walk
2 – KB Swings (1.5/1)
3 – Pull Ups
4 – Wall Balls (20/14)
5 – HRPUs
6 – Slam Balls (30/20)
7 – Ab Mat Sit Ups
8 – G20 (45/25)
9 – Burpees
10 – Med Ball Cleans (20/14)
11 – T2B
12 – Goblet Squats (1.5/1)
Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until starting with 12 and going back to 1!
Cool Down: Athlete Choice
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (8 x 8 x 8)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 25-Minute Clock
As many rounds as possible in 5 minutes of:
10 strict pull-ups
20 strict push-ups
30 air squats
Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups
16 strict push-ups
24 air squats
Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups
12 strict push-ups
18 air squats
Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups
8 strict push-ups
12 air squats
Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups
4 strict push-ups
6 air squats
Stimulus/Focus: This WOD will test your muscular stamina. How well do you perform when sets are bigger versus when sets are smaller? You’ll find out today!
Cool Down: 400 Meter Run
