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WODS 12/25-12/31

MONDAY 12/25/2017

Merry Christmas! Enjoy this wonderful tIme with your families! Here is a workout you van do at home today:









TUESDAY 12/26/2017


5 Burpees

4 Squats

3 Inch Worms

2 Side Lunges



Hang Squat Snatch

Every 1:30 x 5 Sets:

Hang Power Snatch

Overhead Squat

Hang Squat Snatch




7 Minutes to Build to Heavy Hang Squat Snatch


“Water Wings”


27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20) 

9 Clean and Jerks (135/95)

Movement Substitutions

Reduce Reps 


Banded Pull-ups 

Ring Rows


WEDNESDAY 12/27/2017

WARMUP: 3 Rounds of:

Samson Stretch (do the Samson Stretch once each round for 15-30 Seconds)

Overhead Squat (10 reps with pipe or pvc)

Sit-up (10 Reps)

Superman (15 second hold)

Hollow Rock (15 second hold)



Barbell Conditioning

EMOM x 5

5 Touch and Go Power Clean and Jerks

“Double Decker”


15 Power Snatches (75/55)

30 Double Unders 

15 Wallballs (20/14)

30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important. Options listed below in Teaching section.



2 Rounds:

50 AbMat Sit-Ups

20 Hip and Back Extensions


THURSDAY 12/28/2017




Have athletes work on their own rower if there is enough equipment or partner them up. Complete 3 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)


“Loose Cannon”

3 Rounds:

3:00 Calorie Row

2:00 Calorie Assault Bike

1:00 Sit-Ups

Rest 2:00

Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. If unable to bike, set-up cones and complete 10 meter shuttle runs, counting every touch as a repetition.

FRIDAY 12/29/2017

500 Meter Row/or 400 Meter Run


ANAIMAL WARMUP: (Tabata Style 20 secs on 10 secs off)

Bear Crawl

Crab Walk

Duck Walk

Inch Worms




Hang Power Clean

Heavy Set of 2


Teaming athletes up with athletes who will use similar weights and putting extra barbells away. Athletes will have 12 minutes to build up to their heavy set of 2. Note that the first hang power clean starts with a deadlift and a pause. Looking to make the most change on the hang power clean here as it will transfer over greatly to “DT”. 


followed by…



5 Rounds:

12 Deadlifts (155/105) 

9 Hang Power Cleans (155/105) 

6 Push Jerks (155/105)

Working the skill of the hang power clean before completing the Hero Workout, “DT”. Much of the metcon comes down to the hang power cleans, so great opportunity here to dial in this movement. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.


SATURDAY 12/30/2017



The “Junkyard Dog” warm-up, Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always facing the way they are jumping. Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth jumping over partner 1 for a total of 10 reps. Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times. Once that is complete, partners switch and that finishes up the warm-up.


“Take Off”

Teams of 3 

For Time:

100/70 Calorie Row

100 Dumbbell Snatches (50/35)

100 Lateral Barbell Burpees

100 Thrusters (115/80)

100 Lateral Barbell Burpees

100 Dumbbell Snatches (50/35)

100/70 Calorie Row

Earlier Event: December 17
WODS 12/18-12/23
Later Event: January 1
WODS 1/1/2018-1/7/2018