Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch

(Review Movement and Work to WOD Weight)

WOD: Isabel

For Time:  30 Snatches, 135# / 95#

Stimulus/Focus: Benchmark Wednesday!

Teen/Masters RX: 95/65

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Handstand Push Up Skill Work: 10 Minutes
Deadlift: Work to WOD Weight-12 Minute Clock (AMRAYW–As many reps as you want!)
*Minute 1: (95/65)(65/45)
*Minute 2: Rest
*Minute 3: (115/75)(75/55)
*Minute 4: Rest
*Minute 5: (135/95)(95/65)
*Minute 6: Rest
*Minute 7: (155/105)(105/70)
*Minute 8: Rest
*Minute 9: (185/135)(135/95)
*Minute 10: Rest
*Minute 11: (225/155)(155/105)
*Minute 12: Rest

WOD: Diane 21-15-9 
Deadlifts, 225# / 155# 
Handstand Push-ups

Stimulus/Focus: Benchmark Tuesday!

Teen/Masters RX: 155/105

Cool Down: 4 Rounds
100 Meter Row
10 V-Ups

Warm-up: Coach’s Choice: Get Ready for Fran!

WOD: Fran 21-15-9 
Thrusters, 95# / 65# 
Pull-ups

Stimulus/Focus: Benchmark time!

Teen/Masters’ RX: 65/45

Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3)

Give yourself 5 minutes to rest after Fran. Then, use the clock to lift on your own for 5 sets of 3 on a 3-minute clock. Try to get AHAP.

Cool Down: 3 Rounds
100 Meter Run
10 GHD Sit Ups
10 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 35 Minute Christmas Eve AMRAP

Complete 24 reps of each of the following movements as many times as possible in 35 minutes. 🙂

C: Chest to Bar Pull Ups
H: Hang Power Cleans (95/65)
R: Ring Dips
I: Inverted Burpees
S: Snatches (95/65)
T: Toes to Bar
M: Meter Row (500 Meters)
A: Ab Mat Sit Ups
S: Slam Balls (30/20)
E: Extensions (GHD)
V: V-Ups
E: Elevated Push Ups (Feet Elevated On Box)

Stimulus/Focus: Just a chance to get in a workout before Christmas! Do it by yourself or split the work with a partner. Scale as needed. Just move and have fun!

Cool Down: Athlete’s Choice

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (20 Minutes to Find 1 RM)

WOD: 20 Minute AMRAP
Max Effort Unbroken Overhead Squats (60%)
Double the Reps for Ab Mat Sit Ups

*Score is your total reps in 20 minutes.

Stimulus/Focus: Work until failure on the overhead squats. Rest as needed before starting the next round. This will require strategic planning to be successful! Your reps count should go down each time.

Cool Down: Tabata Supermans

Warm-up: Coach’s Choice

Strength/Skill: Review the Movement and Get Ready for GRACE!

WOD: Grace For Time: 
30 Clean and Jerks, 135# / 95#

Teen/Masters RX: 95/65

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (6 x 6)

Use 80% for all sets. Lift on a 3-munite clock.

WOD: 10 RFT (20 Minute Cap)
10 Floor Press (95/65)(65/45)
10 Back Squats (95/65)(65/45)

RX+: (135/95)(95/65)

Stimulus/Focus: Opposing muscle groups. All work should be unbroken.

Cool Down: 3 Round
5 Barbell Rollouts
10 Bar Hops

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 )

Use 70% for all sets. Tempo lifts–5 seconds up, 5 seconds down.

WOD: For Time (12 Minute Cap)
22-16-10-16-22
Kettlebell Single-Leg Deadlift (1.5/1)(1/25#)
Pull Ups

Stimulus/Focus: This will be hard on the forearms and grip. Try to go unbroken on your deadlifts–half on one leg, half on the other.

Cool Down: 3 Rounds
100 Meter Farmers Carry (KB from WOD)
5 Strict Push Ups

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: Front Squat (5 x 3 )

Use 85% and lift on a 3-minute clock.

WOD: 7 RFT (18 Minute Cap)
7 Front Squats (95/65)(65/45)
1 Rope Climb

RX+: 14 FS and 2 RC

Stimulus/Focus: Leg burner! Work on efficiency with both movements.

Cool Down: 3 Rounds
5 Dips
20 Mountain Climbers