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Day 6WOD 140104 warm-up – Coach’s Choice For time:5 rope ascents (12 plank ascents)10 power cleans20 push press/jerk40 deadlifts60 bar-facing burpees L1 – 95/65Rx’d – 115/75SK – 135/95

Day 5WOD 140103 warm-up – Coach’s Choice EMOM for 10:00 of:1 snatch(build 1RM over the course of the 10:00) -5:00 to set up barbell at 60% of heaviest successful lift- Choose the AMRAP that will challenge you the mostL1 – AMRAP in 17:00 of:5 pull-ups10 inchworm push-ups15 squats-6 hang snatches on minutes 0, 3, 6,

Day 4WOD 140102 warm-up – Coach’s Choice EMOM for 5:00 of:3 strict press EMOM for 5:00 of:3 push press EMOM for 5:00 of:3 push jerk @ 15:00…For time: 50 wall ball50 kb swings – 24kg/16kg50 goblet walking lunges (total steps) – 24kg/16kg

Day 2WOD 131231 warm-up – Coach’s Choice 8:00 tabata mash-up of:rowhrpu -rest accordingly- 7 rounds for time of:10 med ball/atlas stone cleans (see levels)10 hrb Rx’d – 20# med ballSK – atlas stone of choice

Day 1WOD 131230 warm-up – Coach’s Choice EMOM for 10:00 of:1 squat clean(build 1RM over the course of 10:00) -5:00 to set up barbell to 60% of heaviest successful lift- 3 rounds for time of:20 back squats (no racks)15 pull-ups500m row

Day 5WOD 131227 warm-up – Coach’s Choice AMRAP in 20:00 of:5 ohs – 75/455 box jumps – 20”5 ring dips5 ring rows(increase reps by 5 each round)

Day 4WOD 131226 warm-up – Coach’s Choice EMOM for 20:00 of:evens – 150m rowodds – 10 burpees (no hand release) @ 20:00…For time:50 t2b or 100 abmat sit-ups

Day 2WOD 131224AM Training Sessions OnlyMerry Christmas Eve! warm-up – Coach’s Choice The following AMRAPS can be performed in any order…AMRAP 1, 5:00 of:30 clean & jerks – 95/65max effort hrb -rest 5:00- AMRAP 2, 5:00 of:30 stone to shoulder – 93# or undermax effort hrpu -rest 5:00- AMRAP 3, 5:00 of:30 snatches – 95/65max

Day 1WOD 131223 warm-up – Coach’s Choice 5 rounds for time of:5 back squats350m row, or 30 hrb, or 100 du L1 – athlete’s choice if under 135/95L2 – 135/95Rx’d – 185/125SK – 225/155

Day 6WOD 131221 warm-up – Coach’s Choice “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 38 hrbRx’d – 135/95SK – 135/95 + perform 38 hrb at the end of each round