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
Warm-up: Coach’s Choice
Strength/Skill: DB Work
WOD: DB DT-5 RFT (20 Minute Cap)
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans (50/35)
6 DB Push Jerk (50/35)
Stimulus/Focus: If you have a DT time, don’t even bother looking it up. This will be a completely different beast. So hard on grip and midline stability.
Cool Down: 50 Russian Twists (DB from the WOD)
Warm-up: Coach’s Choice
Strength/Skill: Reveiw the WOD Movements and Make a Board!
WOD: “2020” for Time (45 Minute Cap)
20 Movements-20 Reps Each
*Complete in ANY order you would like. Must finish one movement before moving to the the next. Can use any weights/heights, etc you would like.*
GHD Sit Ups
GHD Extensions
Box Jumps
Calories on Bike
Calories on Row
KB Swings
DB Snatch (alternating)
Medicine Ball Cleans
Chest to Bar
Toes to Bar
HRPUs
Ring Dips
Jump Lunges
Mountain Climbers
DB Overhead Squats
Ab Mat Sit Ups
Ground to Overhead
Up and Overs
Goblet Squats
Tuck Jumps
Stimulus/Focus: Have fun! Happy New Year!
Cool Down: Happy New Year! Spend the day with your family!
Warm-up: Coach’s Choice
Strength/Skill: Clean (10 Minute EMOTM)
Two cleans (at 90%) every minute of the minute for 10 Minutes.
WOD: 150 Wall Balls for Time
*Every time you break, complete 3 burpees.
*A break is a break-any time you drop the ball or stop your movement pattern are examples of breaks.
Stimulus/Focus: Karen with a challenge! Aim for big sets, but don’t get too big or you may end up in singles and that would be a lot of burpees! Find a strategy that works for you. No time cap. Endure the suck! Embrace it!
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
5 Deadlifts (135/95)
5 Slam Balls (30/20)
Stimulus/Focus: This should be light and fast and definitely unbroken. It will be a gasser. Take short breaks when needed, but strive to keep moving. Aim for 20 rounds.
Cool Down: Tabata Banded Hamstring Stretches
