Warm-up: Coach’s Choice
WOD: Fight Gone Bad
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Stimulus: How hard can you push for 1 minute, or 5………
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: The CrossFit Total
Back Squat
Shoulder Press
Deadlift
Stimulus: Time to set a strength benchmark for the New Year!
Cool Down: 1000m Row
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: Thruster – 3 x 3 x 3 x 3 x 3
Start at 75% and get AHAP. Lilt on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
10 Dumbbell Thrusters (50/35)(35/20)
100 Meter Farmers Carry (50/35)(35/20)
Stimulus/Focus: This workout is moderate to heavy in load, but relatively light in volume. Push hard to do your thrusters in one or two sets each time. Rests as needed before the carry.
Cool Down: 3 Rounds
5 Burpees over the Dumbbells
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: For Time (15 Minute Cap)
25 Ring Rows
50 Air Squats
25 Toes to Ring
50 Air Squats
25 Ring Pull Ups
50 Air Squats
25 Ring Push Ups
50 Air Squats
*RX+: 5 Ring Muscle Ups to Start and Finish the WOD and pistols for squats
Stimulus/Focus: This workout will be hard on your hands/grip. Try to stay on the rings as long as possible and complete big sets of work.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up – Review the Movements
WOD: 25 Minute AMRAP
50 Double Unders
25 Burpees
5 Turkish Get Ups (per side before switching)(35/20)(20/15)
Stimulus/Focus: This workout will be a slower moving WOD. The dubs will tax you. The burpees will slow you down. The TGUs will challenge your whole body as it is fatigued. Maintain good form. Find a pace that you can maintain for 25 minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Three 6-Minute AMRAPs
*2 Minutes of Rest Between Each
6 Minute AMRAP
6 Power Cleans (185/125)(125/85)
6 Handstand Push Ups
Stimulus/Focus: This workout should be heavy in load and moderately challenging in gymnastics. Aim for 4 rounds.
6 Minute AMRAP
6 Power Cleans (155/105)(105/70)
6 Deficit Handstand Push Ups (45# plates for males)(25# plates for females)
Stimulus/Focus: This should be a moderate load and challenging in skill. Aim for 4 rounds.
6 Minute AMRAP
6 Power Cleans (135/95)(95/65)
6 Strict Deficit Handstand Push Ups (#45/#25–same as above)
Stimulus/Focus: This workout should be somewhat light, but extremely difficult in skill. Aim for 2-3 rounds.
Cool Down: Tabata Ring Rows
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press – 1 x 1 x 1 x 1 x 1 x 1
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMPRAP
5 Seated Dumbbell Presses (35/20)(20/15)
10 Ab Mat Sit Ups
Stimulus/Focus: Go unbroken on all reps and transition quickly. Aim for 20 rounds.
Cool Down: Tabata Diagonal Plank Holds
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: Overhead Squat – 5 x 4 x 3 x 2 x 1
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
21-15-9
Overhead Squats (95/65)(65/45)
Bar Facing Burpees
Stimulus/Focus: This should be a fast moving workout. Aim to do the overhead squats in one or two sets each time. Find a steady pace on the burpees.
Cool Down: 3 Rounds
5 Toes to Bar
10 Supermans (2-second hold)
