Category: Uncategorized

Holiday Schedule: No afternoon classes today.  No classes Christmas Day.

WOD
12 days of Christmas WOD

1 Say “MERRY CHRISTMAS!”
2 overhead squats
3 shoulder to overhead
4 power cleans
5 deadlifts
6 burpees
7 push-ups h/r
8 air squats
9 sit ups
10 wallballs
11 pull-ups
12 jumping heel clicks

The order is the same as the song: 1. 2, 1. 3, 2, 1. 4, 3, 2, 1. 5, 4, 3, 2, 1. And so on…

Choose your load for the barbell.

Have some fun!

Skill/Stability/Strength
Power Clean: Build to a 1RM in 10 sets.

Conditioning
”Kiss the Sky”
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
*After 3RFT is complete REST 6:00 and then complete this workout again

*Score = 1st time

Extra Credit
1) AMRAP 5:
Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Front Elevated Glute Hip Thrusts x 5 each.

2) Rx+ Extra Training: Back Squat w/3 count pause – Build to a heavy single in 7 sets.

HOLIDAY SCHEDULE: Next week we will be closed for the afternoon classes on Christmas Eve, and closed all day on Christmas Day.  We will follow the same pattern for New Years Eve and New Years Day.  

Olympic
Work to a heavy Snatch or Clean & Jerk from the low hang (2″ from floor)

Conditioning
AMRAP 20 with a partner:
50 Wall balls (20, 14)
50 Calorie Row
25 Strict Handstand Push-ups
*One person works – split as desired.
Then when recovered,
AMRAP 5 of ”Bodybuilding:”
10 DB Hammer Curls
10 Double KB RDLs
20 Plate Russian Twists (total)
*Done individuals – not with a partner
Rx+: (30, 20) (Calorie Ski Erg or Bike)

HOLIDAY SCHEDULE: Next week we will be closed for the afternoon classes on Christmas Eve, and closed all day on Christmas Day.  We will follow the same pattern for New Years Eve and New Years Day.  

Skill/Stability/Strength
1) Chin-up: Accumulate 30-45 Reps
– Rx+:(Band Resisted Pull-ups)
– Scaling: Partner Assisted Pull-ups or Ring Rows
– Rest 60-90s between sets.

2) Rollback Triceps Extensions: 1/5 x 10. Rest 60s.
– 1 Warm-up set then 5 challenging ”work sets”

Conditioning
AMRAP 9:
12 Hang Power Cleans (135, 95)
9 Push Press (135, 95)
6 C2B Pull-ups

Extra Credit
1) Prone Rear Lateral Raises: 3 x 30. Rest 60s.
– can be done on a flat bench or incline benchRx+ Extra Training
2) Rx+ extra training, to be done 2:00 after 1st AMRAP:
AMRAP 9:
12 Hang Power Snatch (115, 75)
9 Overhead Squats (115, 75)
6 Bar Muscle-ups

Skill/Stability/Strength
Deadlift: Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral
– Goal – beat last weeks weight

Conditioning
For time:
100 Goblet Squats (70, 53)
*Every minute on the minute complete: 30 Double Unders

10:00 Time Cap

Rest as needed.
E) Extra Credit (55:00 – 60:00)
1) Front Rack Carry: 5 Minutes of Max 50 ft. Trips – light KBS/Abs tight/Elbows in front
2) Rx+ Extra Training: Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.
3) Rx+ Extra Training:
3 Rounds of:
30 Banded Pull-throughs
30 Double Leg Banded Leg Curls

Conditioning
”Townsend”
10 Rounds with a partner:
250 Meter Run
20 Power Snatches (95, 65)
20 Calorie Row
*One person works – split however desired.

30:00 Time Cap

Extra Credit
Rusin Triset x 2-3 rounds x 10 each.
Then,
Worlds Greatest Stretch x 30 each position.

Skill/Stability/Strength
1a) Split Stance Landmine Press: 1/3 x 6-8 ea. No rest.
1b) 1-Arm KB Row w. rotation: 1/3 x 8-10 ea. No rest.
1c) Alternating DB Curls: 1/3 x 10 ea. Rest 60s.
– This a triset – you go from 1a to 1b to 1c then rest 60s.
– 1 Warm-up set then 3 ”work sets”
– All sets should be challenging

Conditioning
5 Rounds:
21 Abmat Sit-ups
15 KB Swings (53, 35)
9 Burpees
Rest 60s after each round
Rx+:(T2B for abmat Sit-ups)

*20:00 Time Cap

Extra Credit
AMRAP 5:
”Traps & Triceps”
8 Heavy DB shrugs
16 banded pushdowns

Skill/Stability/Strength
1) Front Box Squat – Regular Stance/Parallel Box (13-15”): Build to a heavy set of 3 in 8 sets.
– Sit Back on the box slightly – no touch n go
– Lumbar tight
– Control Eccentric/Explode through concentric range of motion
– Shoot for 80-85% of Front Squat 1RM if known

2) Squat Clean Thruster: Build to Metcon weight in 3 sets.
Rx+: Build to a heavy 1 in 8 sets, every 60s.

Conditioning
”Firestorm”
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135, 95)
Rx+:(155, 105)
*Score = total reps

Extra Credit
AMRAP 5:
1) Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Glute Hip Thrusts – Front Foot Elevated x 5 each.

2) Rx+ Additional Training
AMRAP 10:
Sledpull Powerwalk x 60 yards @AHAP
Crossbody Carry x 60 yards

Olympic
Work to a heavy Snatch or Clean & Jerk from the Hi Hang

Conditioning
In teams of 3 – AMRAP 30:
Buy-in:
800 Meter Farmer Carry
Then with the remaining time Max Rounds of:
30 Box Jump Overs (24, 20)
30 Power Cleans (135, 95)
30 Strict Handstand Push-ups
*ALL WORK is split as needed with one person working at a time.

Extra Credit
1a) Barbell Curls 21s: 3 x 21. No rest.
1b) Push-ups: 3 x 21

Skill/Stability/Strength
1) Strict Pull-up: Accumulate 30-45 Reps
– Rx+:(Band Resisted Pull-ups – 40 Reps)
– Scaled: Partner Assisted Chin-up or Ring Rows

2) Rollback Triceps Extensions: 1/4 x 15.

Conditioning
AMRAP 6:
9 Bent-over Barbell Rows (95, 65)
9 Toes-2-Bar

Proceed right into ”extra credit”

Extra Credit
1) Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
2) Rx+ Extra Training
Accumulate 100 reps of:
Double DB Bent-over Rows
DB Bench Press
Barbell Curls

Skill/Stability/Strength
Deadlift:  Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral

Conditioning
21 Front Squats (155, 105)
21 Calorie Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Bike
50 Double Unders

Alternate Options:
Assault Bike – 180′ Sledpush Sprint (medium weight) (60′ x 3 trips)
OR
30-20-10 Calories Rower
OR
300 Meter Sprint after each
*Each section is TIME CAPPED at 6:00

Extra Credit
1) Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.
2) 800 Meter light Sledpull Powerwalk

 

Conditioning
”Shinners”
AMRAP 25 with a partner:
30 Burpees
1k Row
30 KB Swings (70, 53)
*One person works at a time – SPLIT ALL WORK however desired.

Extra Credit
DB Biceps 21s: 3 x 21

Skill/Stability/Strength
Bench Press – close grip: 7 sets to work to a heavy 4
– Slightly inside of shoulder width
– Shoot for 85% of 1RM if Known
– Beginners: Only add weight if form permits.
.
Conditioning
For time:
30-20-10
DB Hang Power Cleans (50s, 35s)
Push-ups
Rx+: Start with 40

20:00 Time Cap

Extra Credit
1) Ring Rows: 4 x 15
2) Rx+ :Extra Training: Ring Muscle-up Work – Accumulate 20-30 Total reps or work on Muscle Up Drills for 5 minutes

Skill/Stability/Strength
Box Squat – Wide Stance/Parallel Box (13-15”): Build to a heavy set of 5 in 7 sets.
– Sit Back on the box slightly – no touch n go
– Lumbar tight – vertical shin if possible
– Control Eccentric/Explode through concentric range of motion
– You’ll see this next week for a 3RM
– Shoot for 80% of Box Squat 1RM if known

Conditioning
”Karen”
For time:
150 Wall balls (20, 14) (10’, 9’)

11:00 Cap
*We will run two heats and have athletes judge each other like an Open WOD.

Extra Credit
1)Rx+ Extra Training after Box Squats
EMOM 8: 2 Touch n Go Power Cleans.
*Goal exceed last weeks weight
2) Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

Olympic
Work to a heavy Snatch or Clean & Jerk

Conditioning
AMRAP 20 with a partner – ascending reps:
3 Deadlifts (225, 155)
3 Burpee Pull-ups
150 Meter Run
6 Deadlifts (225, 155)
6 Burpee Pull-ups
150 Meter Run
9 Deadlifts (225, 155)
9 Burpee Pull-ups
150 Meter Run
And so…
*One person works – split as desired.

Extra Aerobic Training
AMRAP 20:
500 Meter Row
400 Meter Run
2:00 Bike
@a conversational pace

Extra Credit
1a) Barbell Curls 21s: 3 x 21
1b) Push-ups: 3 x 21.

Skill/Stability/Strength
Chin-up + Negative: 2/5 x 4 (5s).
– 2 warm-up sets + 5 work sets
– 5 Second LOWERING
– Scaling – Partner Assisted Pull-ups + Negative
– Rx+: Perform 6 work sets

Conditioning
5 Rounds:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
Rx+:(heavier bar & KB)
12:00 Time Cap

Extra Credit
1)  Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
2) AMRAP 10:
50 Ft. Sledpull Rows
15 banded pushdowns
15 1-Arm DB Rows each arm

Skill/Stability/Strength
Snatch: Heavy Single in 12 sets.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Intermediate moderate set of 1
– Beginner – technique work for 10-12 sets

Conditioning
”Open Style”
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders

[Rx+ Metcon #2 – Rest 10:00 after ”Open Style”
AMRAP 7:
21 Power Cleans (95, 65)
15 Front Squats (95, 65)
9 Bar Muscle-ups]

Extra Credit
Banded Glute Bridge: 3 x 10
– squeeze glutes for a 1 count at top of each rep

Conditioning 

400 Meter Run
50 DB Renegade Rows (Light) (total reps)
800 Meter Run
50 Push-ups (or Box Push-ups)
1200 Meter Run
50 Air Squats
1 Mile Run
50 Abmat Sit-ups
*30:00 Time Cap
(Scale Running distance if needed)
Alternate Option:
Row 500m, 750m, 1k, 1500m
Rx+: 80 reps per movement

Extra Credit
DB Biceps Curls 21s: 3 x 21.

Skill/Stability/Strength
1) Bench Press – medium grip: Build to a heavy 6 in 6 sets.

– shoulder-width grip
– Shoot for 80% of 1RM if Known
– Beginners: Only add weight if form permits.

2) Chest Supported DB Rows: 5 x 10

Conditioning
EMOM 16:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)
Rx+:(C2B Pull-ups) (30, 20 med ball) (Ski Erg if possible)

Extra Credit
Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.
– Slight incline bench if possible.

Skill/Stability/Strength

Thruster: Build to a 1RM in 10 sets from the rack.

Beginner: Heavy set of 3 from the Rack.

Conditioning

”Jim Beam”

For time:

9-15-21

Thrusters (95, 65)

Bar Facing Burpees

Extra Credit

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.

AMRAP 10:

Sledpull Powerwalk x 180′

Crossbody Carry x 180′