Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 24 – 20 – 16 – 12 – 8 – 4 Reps for Time (18 Minute Cap)
Shoulder Press (45/35)(35/25)
Overhead Alternating Step Lunges (45/35)(35/25)
*Complete a 200 Meter Run at Every (–) for a Total of 5 Runs.
Stimulus/Focus: Try to do the shoulder presses and lunges unbroken. Push hard on the run.
Cool Down: 4 Rounds
10 Bicep Curls
10 Skull Crushers
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 Rounds 90 Seconds Work/90 Seconds Rest
15 Deadlifts (225/155)(155/105)
Max Wall Balls in Remaining Time (20/14)(14/10)
Stimulus/Focus: This will be tough on the legs. The one to one work rest ration should allow you to push hard for the entire 90 seconds each time. Your score will be number of wall balls for each of the five rounds.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Review the Movements and Get Ready to Work!
WOD: Partner WOD For Time (60 Minute Cap)
100 Burpees
200 Pull Ups
200 Ab Mat Sit Ups
200 Hand Release Push Ups
200 Air Squats
100 Burpees
*One partner works, one partner rests.
*Split work however you would like.
Stimulus/Focus: Have fun with a partner to end the holiday season!
Cool Down: Partner Choice
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (18 Minute Cap)
30 Wall Balls (20/14)(14/10)
30 Alternating Dumbbell Snatches (50/35)(35/20)
30 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: The longer rep scheme will be rough physically and mentally. Try to do the reps in two sets for each movement.
Cool Down: 50 PAMOBWBTSU
Warm up: Coach’s Choice
WOD: Fran
21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: Benchmark time! Go for a PR! You’ll have 5 minutes to rest before the next WOD. Masters’ RX: 65/45.
Narf
9-15-21
Pull Ups
Thrusters (95/65)(65/45)
Stimulus/Focus: Reverse benchmark time! Go for a PR! Masters’ RX: 65/45. You’ll have 5 minutes to rest before attempting a 1 RM thruster from the floor.
Strength/Skill: Thruster
1 Rep Max Thruster
Stimulus/Focus: You will have 5 minutes to find a 1 rep max thruster. This will be from the floor.
Cool Down: 5 Minutes of Mobility
Warm up: Coach’s Choice
Strength/Skill: Floor Press
10 x 8 x 6 x 4 x 2
Stimulus/Focus: Start at 50% and get AHAP. Lift on a 2-minute clock.
WOD: 6 Rounds 1 Minute Work/1 Minute Rest
10/7 Calorie Row
Max Distance Kettlebell Goblet Walking Lunges (1.5/1)(1/25#)
*One kettlebell. Each five-foot increment counts as 1 rep. These reps are the only reps that count in your score.
Stimulus/Focus: Push hard on the row to give yourself time to get some lunges in before time is up. You will have a score for each of the 6 rounds.
Cool Down: 3 Rounds
5 Strict Handstand Push Ups
5 Strict Pull Ups
Warm up: Coach’s Choice
Strength/Skill: Push Press
3-2-1-2-3
Stimulus/Focus: You choose your weights for each set. The reps must be unbroken. Failed sets cannot be reattempted. Your score is total pounds.
Add up the weight used for each rep for your total score.
WOD: For Time (15 Minute Cap)
6 – 12 – 18 – 24
Push Press (95/65)(65/45)
Burpees over the Bar (Lateral)
Toes to Bar
Stimulus/Focus: This is going to be a shoulder burner. The increasing rep scheme will challenge you mentally. Just keep moving.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 Bike Calories
Merry Christmas to all!
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
