Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Max Effort 5k Row
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
Handstand hold (or 10 HSPUs)
Roll to stands (or pistol roll to stands)
Box jumps
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
Sets to be completed EOMOM as a group. Increase weight each set if possible.
Sets to be completed EOMOM as a group. Perform up to 15 consecutive HSPUs each set. If you are unable to do HSPUs, then substitute shoulder presses (see below)
Sets to be completed EOMOM as a group. Do a few warm-up sets and then start on the 5s. If you can do HSPUs, do them (see above).
AMRAP 5 minutes:
Clean & Jerks, 155#/105#
*Scale to weight you think you can do at least 20 reps (4/min).
This is a good benchmark workout, so no scaled/masters or rx+ recommendations. Do this weight if you can, but scale down if 20 reps is unreasonable.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Various agility drills using ladder or hoops.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
OEMOM
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jump
3 minutes of Dumbbell Snatch
2 minutes of Wall Ball
1 minute of Push Ups
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
AMRAP 2 minutes:
Rope climbs, 18’/15′
If you are proficient in rope climbs, then proceed with the 2 min AMRAP. Otherwise, spend 10-15 minutes practicing the movement.
5 Rounds for time (15min cap):
20 Wall balls, 20#/14#
2 Rope climbs, 18’/15′
*Scaled/Masters 20#/10# to 9′ target & 15 ring rows/round. Rx+ for 25 UB Wall Balls/round.
Spend 5-10 minutes as a group – Coach’s choice of movements.
Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:
– Double unders
– Pull-ups
– Dips – Ring or stationary
– Hollow rocks
– Supermans
– OH squats
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Sets to be completed EOMOM as a group. Increase each set if possible.
5 Rounds for time (12 min cap):
30 Double unders
20 Med ball twists, 20#/14#
10 Box jumps, 24″/20″
*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).
Spend 5-10 minutes as a group – Coach’s choice of movements.
High knees, butt kicks, etc. Dynamic.
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Sets to be completed EOMOM as a group. Increase each set if possible.
5-10-15-20-15-10-5 Double Unders
8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, double the reps and practice double unders for balance of time after completing.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
In 20 Min:
250m Row
20 Pull-ups
15 Burpees
10 Power cleans
5 Power snatches
*Partner A works for 2.5 min while Partner B rests. Partner B then picks up where Partner A leaves off. Continue this pattern until both partners have gone 4 times.
30-20-10 reps for time of:
Hanstand push-ups
Pistols (alternating legs each rep)
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
NEW YEAR’S EVE WOD
20 Min AMRAP:
12 Burpees
31 KB Swings
20 Box Jumps
16 Knees to Elbows
*One partner working at a time. Post rounds & reps completed and weight & height used.
See above
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20 Min:
Row 10 Cal
10 Front squats
10 Lunge steps
10 Floor wipers
*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 75#/55#.