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23 December 2021

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

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21 December 2021

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

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20 December 2021

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

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17 December 2021

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

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16 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Dumbbell Push Jerk: 10 Minute EMOTM

(3 Push Jerks EMOTM)

WOD:

8 Minute GAFAP
1 Kettlebell Swing (1.5/1)
1 Pull Up
2/2, 3/3 . . .
*Rest One Minute Before Next GAFAP

8 Minute GAFAP
1 Kettlebell Snatch (1.5/1)
1 Chest to Bar
2/2, 3/3 . . .
*Rest One Minute Before Next GAFAP

8 Minute GAFAP
1 Kettlebell Overhead Squat (1.5/1)
1 Bar Muscle Up
2/2, 3/3 . . .

Cool Down: 2 Rounds
100 Meter Farmer’s Carry
100 Meter Sprint

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15 December 2021

Warm-up: Coach’s Choice

Strength/Skill: 10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: Max Effort Hand Release Push Ups (from the bar in the rack)
Rest 1 Minute Before the Next AMRAP
Score is total reps. Runs each count as 1 rep.

Stimulus/Focus: The goal of today is to work perfect HRPUs with no option of your midline breaking or your legs touching the ground. Everyone will be working from a bar out of the rack.

WOD: 10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: Max Effort Ring Rows
Rest 1 Minute Before the Next AMRAP
Score is total reps. Runs each count as 1 rep.

Stimulus/Focus: The goal of today is to work perfect ring rows to strengthen your lats and midline. Do not use your legs to assist you.

Cool Down: ROMWOD

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14 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
5 Snatches (75/55)(55/35)
10 Burpees
15 Double Unders

Stimulus/Focus: This will be a cardio workout! Try to do the everything unbroken. Rest as needed between movements to make this happen. Aim for 6-8 rounds.

Cool Down: Tabata Diagonal Plank Holds

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13 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Warm Up to 90% )

WOD: Deadlifts Reps for Total Weight
2-4-6-8-10
*The first set of two will be at 90%.
*Increase by 5% each time if possible.
*Must be a lift and lower for each rep.
*A missed set cannot be reattempted in the 3 minutes and cannot be counted in your total score.
*Lift on a 3-minute clock.
*Score is total pounds lifted.

For Time (12 Minutes)
15 Deadlifts (Bodyweight)
30 Power Cleans (3/4 Bodyweight)
60 Floor Press (1/2 Bodyweight)

Stimulus/Focus: All the lifting! Know your numbers and have your weights ready. Transition quickly.

Cool Down: 500 Meter Row