171226 Tuesday
Day 2WOD 1712267am, 8am, 9am, 10am Only Today! warm-up – Coach’s Choice A. 10 x 30sec row – OR – bike, rest 30sec b/t setsrest exactly 5min, then BB. “Cindy”AMRAP 20:005 pull-ups10 strict push-ups15 air squatsC. post WOD recovery
171222 Friday
Day 5WOD 171222 warm-up – Coach’s Choice A. 6 x 10sec AB sprints @ 100% effort… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00, then BB. AMRAP 15:00 @ aerobic flow pacerow – OR – bike for max distance/calories@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00… perform 30sec FLRC. post WOD recovery
171221 Thursday
Day 4WOD 171221Happy Birthday Coach J9! warm-up – Coach’s Choice A. Complete workload for time… buy-in – 42 kb swings (nte 24kg/16kg) + 42 burpees then…3 rounds of: (barbells nte 95/65)12 sdhp12 shoulder to overhead12 front squatscash-out – 42 wall balls + 42 strict push-upsB. post WOD recovery/skill work – Coach’s Choice
171220 Wednesday
Day 3WOD 171220 warm-up – Coach’s Choice A. AMRAP 8:00 @ 80% effort8 dumbbell deadliftsfarmer’s carry down & back30sec FLRfarmer’s carry down & back30sec wall sitrest 4min, then BB. AMRAP 8:00 @ 85% effort1500m/1400m row150 double unders – OR – 50 bjsd… nte 20”rest 5min, then CC. CFG Open WOD 16.3AMRAP 7:0010 power snatch –
171219 Tuesday
Day 2WOD 171219 warm-up – Coach’s Choice A. 1 set every 3min for 3 total sets10 unbroken dumbbell thrusters… nte 50/353 rope climbs – OR – 9 pull-ups(0:00, 3:00, 6:00)rest to 15:00, then BB. 3 sets @ 90% effort… barbells nte 115/75… workload capped @ 15:00!30 calories bike or row20 t2b/k2e/hkr/abmats10 shoulder to overheadC. post
171218 Monday
Day 1WOD 171218 warm-up – Coach’s Choice A. EMOM 9:001) 6-8 dumbbell chest press @ 30X1 tempo2) 20sec ring row hold3) 3-5 hang squat cleansrest to 14:00, then BB. 5 x AMRAP 1:00 @ 90% effort, rest 1:00 b/t sets15 ghd sit-ups – OR – 20 abmat sit-upsmax reps of air squats until time expires(14:00,
171215 Friday
Day 5WOD 171215 warm-up – Coach’s Choice A. EMOM 6:00evens – 6 shoulder to overhead… ok to build bar each setodds – 9 air squats @ :00, :20, :40B. EMOM 6:00evens – 9 hang power cleans @ 100% of “A”odds – 6 strict push-ups @ :00, :20, :40C. EMOM 6:00evens – 12 deadlifts @ 100%
171214 Thursday
Day 4WOD 171214 warm-up – Coach’s Choice A1. 4 tgu… total reps, alt arms… rest 30sec, then A2A2. 10 overhead lunges… total reps, alt legs… load w/barbell or bumper plate… rest 30sec, then A3A3. 30sec wall sit… rest 30sec, then back to A1, x 3rest to 15:00 on timer, then BB. EMOM 9:001) 40sec row
171213 Wednesday
Day 3WOD 171213 warm-up – Coach’s Choice A. 5 x 10sec AB sprints @ high intensity… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest and prep for BB. CFG Open WOD 14.4MEN – includes Masters Men up to 54 years oldComplete as many rounds and repetitions as possible in 14 minutes of:60-calorie row 50 toes-to-bars40 wall-ball shots,
171212 Tuesday
Day 2WOD 171212 warm-up – Coach’s Choice A1. @ 0:00, 6:00, 12:00… 90sec @ 90% effort150m/100m row + burpees until time expiresA2. @ 3:00, 9:00, 15:00… 90sec @ 90% effortAMRAP… 9 pull-ups + 9 air squats + 9 t2brest to 22:00 on timer, then BB. 3 sets @ 80-90% effort… capped @ 10:00*20 kb swings…
