Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD:
1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135/95
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
*Female RX: 95#
Cool Down:
Partner Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (3 x 3 x 2 x 2 x 1)
*Get as heavy as you can!
WOD:
For Time
25 Pull Ups
50 Box Jumps (24/20)
100 Overhead Squats (65/45)
50 Box Jumps (24/20)
25 Pull Ups
Mobility:
Shoulders
Buy Out:
400 Meter Run
Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready for the WOD! Set up teams and stations!
WOD:
Team WOD for Time:
2016 Meter Row Buy In (One person rows at a time)
Then, teams work on the following four couplets, only 2 people working at a time and each couplet has to be finished before moving on to the next.
252 Wall Balls (20/14)
252 Pull Ups
252 Slam Balls (30/20)
252 Ab Mat Sit Ups
252 Kettlebell Swings (1.5/1)
252 Air Squats
252 Ground to Overheads (45/25)
252 HRPUs
*2016 Total Team Reps*
Mobility:
Athlete’s Choice
Buy Out:
Team Choice
*Come join us after the 1800 WOD for a round of “Bring Sally Up” if you’d like–with drinks, not squats!
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM
WOD:
20 Minute EMOTM
1 Deadlift (225/155)
3 Slam Balls (30/20)
10 Double Unders
RX+: 315/205 and 50/30
Mobility:
Hamstrings
Buy Out:
200 Meter Run
10 GHD Sit Ups
10 GHD Back Extensions
200 Meter Run
Happy New Years!
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (3 x 3 x 2 x 2 x 1)
WOD:
Lynne – 5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*Floor Press
*25 minute time cap
Mobility:
Shoulders
Buy Out:
250 Meter Row
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (15 Minutes to Find Your 1 RM)
WOD:
50-40-30-20-10
Back Squat (65/45)
Weighted Box Step Up (65/45) (24/20)
*100 Meter Run after each Round of Squats and 100 Meter Run after each Round of Step Ups (Total of 1000 Meters)
Mobility:
Hip Flexors
Buy Out:
100 Mountain Climbers
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Set up your station for the WOD!
WOD:
“The 12 Days of Christmas”
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!
Mobility:
Athlete’s Choice!
Buy Out:
10 GHD Sit Ups
10 GHD Back Extensions
50 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (5 x 5 ) *Use 70% of your 1 RM for all sets.
WOD:
Opposing Ladder for Time
1-10 Split Jerks (115/75)
10-1 Box Jump Overs (24/20)
Mobility:
Achilles
Buy Out:
50 Over the Box Wall Ball Partner Ab Mats Passes (20/14)
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (4 x 4 ) *Use 70% of your 1 RM for all sets.
WOD:
Metcon (Weight) 7 Rounds (3 minutes each)
1 Power Snatch
2 OHS
3 Power Cleans
4 Front Squats
*Must hold onto the bar for the entire complex
*Goal is to increase weight each round
*Score is the heaviest weight lifted
Mobility:
Shoulders
Buy Out:
50 Bar Hops
10 GHD Sit Ups
10 GHD Back Extensions
