Category: Uncategorized

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

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.

Mobility:
Shoulders

Buy Out:
20 Jump Lunges
10 GHD Sit Ups
10 GHD Back Extensions
200 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5)  *Use 70% of your 1 RM for all sets.

WOD:
Metcon (Time)
10-20-30-20-10 – Deadlifts (115/75)
5-10-15-10-5 – Burpee Box Jumps (24/20)

Mobility:
Hamstrings

Buy Out:
25 Banded Good Mornings
10 GHD Sit Ups
10 GHD Back Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (3 x 10) *Use 60% of your 1 RM for all 3 sets.

WOD:
14 Minute AMRAP
5 Front Squats (135/95)
5 Ring Pull Ups

Mobility:
Triceps

Buy Out:
10 Barbell Rollouts
10 GHD Sit Ups
10 GHD Back Extensions​