Warm-up: Coach’s Choice
Strength/Skill: Front Squat (6 x 6)
Lift on a 3-minute clock. Use 80% for all lifts.
WOD: For Time (12 Minute Cap)
1-10 Front Squats (135/95)(95/65)
10-1 Handstand Push Ups
Masters RX: Seated DB Presses (35/20)
Stimulus/Focus: Weightlifting and gymnastics. Try to do as much work unbroken as you can.
Cool Down: 3 Rounds
5 Chest to Bar
20 Double Unders
Warm-up: Coach’s Choice
Strength/Skill: Set up your station for “The 12 Days of Christmas”
WOD: 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)
Teen/Masters RX: KB (1/25#); WB (14/10); SB (20/15); G2O (25/15); MBC (14/10); GS (1/25#)
Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until you start with 12 and go back to 1!
Transitions are key. Know where you are going next. Just keep moving!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 4 RFT (30 Minute Cap)
800 Meter Run
50 Deadlifts (95/65)(65/45)
Stimulus/Focus: Work those legs! Run hard and lift fast. Take short breaks when needed. Focus on good form.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute EMOTM
Even: 1 Clean and Jerk (90% from today’s heaviest double)
Odd: Max Effort Double Unders
Stimulus/Focus: Lift heavy while winded cardiovascularly. You will have two scores–the weight you use and the number of double unders completed.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Review Movement Standards
WOD: Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus/Focus: You guessed it . . . Benchmark Friday! Happy End of 2021 to YOU!
Cool Down: Athletes’ Choice! Enjoy NYE with friends and family!
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 )
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Manion
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click here
Stimulus/Focus: Benchmark Thursday! 🙂
Teen/Masters RX: 95/65
Cool Down: 50 Ab Mat Sit Ups
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
