Wednesday 1/11
Warm Up
AMRAP 7 Minutes
Row 15/12 Calories
5 Shuttle Runs
Rest :30

:15 Skill
Teams of 2 – EMOM 10 min
Yoke carry with partner. One partner works while the other rests. Switching every minute.
Yoke carry is 50 feet out and back.


n:30 WOD
AMRAP 3 Minutes x 6
40/32 Calorie Row
Max Shuttle Runs in remaining time
Rest 2:00
1 shuttle = 25′ out and back. If you are
halfway through a shuttle run at the
end of an interval, complete the
shuttle run and count it.
Score is total shuttle runs.
Feel: Cardio
Pacing: SustainTarget Score: 5+ shuttle runs per round
Firebreather: 8+ shuttle runs per round
Scaling:
– Row: Air bike/C2 Bike calories: 35/26. Should not exceed 2:30 to complete the
prescribed calories.
– Shuttle Run: Max Calories on a machine different from the buy-in machine

Tuesday 1/10
Warm Up
On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 “½ American” KBS
Max Freestanding HS Hold in Remaining Time
:15 Skill

Alternating EMOM
12 Minutes
Even minutes
1 Repeatable set of Kipping or Strict HSPU

odd minutes
1 Repeatable set of Pike HSPU
Athletes who can perform both strict and
kipping HSPU may choose based on
weaknesses, 3 rep minimum.
Athletes who cannot yet perform kipping
HSPU with their hands/head on the same
plane perform pike HSPU.
Athletes not going upside down, do DB presses


:35 WOD
AMRAP 11 Minutes15 Bar Facing Burpees
15 Deadlifts 185/125lbs
12 Bar Facing Burpees
12 Deadlifts 185/125lbs
9 Bar Facing Burpees
9 Deadlifts 185/125lbs
Feel: Gas
Pacing: Sustain
Target Score: 2-3 rounds
Scaling:
– BFB: Allow a step-over for scaled athletes, other than that sorry you gotta do
em ̄ \_(ツ)_/ ̄
– Deadlift: The lighter bar to allow for bigger and more consistent sets. Athletes may
intentionally break up sets as a strategy, but when fresh athletes should
confidently be able to move their weight for a set of 20+. Barbell should not
exceed 50% of the athlete’s 1RM.
:55 Cool Down
1:00 Childs Pose
1:00 Foam roll back
1:00 Foam roll la

Monday 1/9
Warm Up
2:00 of 4-way Banded Glute
Activation
Then 3 Steady Rounds
12 DB Front Rack Lateral Squats
10 Hip Extensions (or glute bridges if
GHDs are unavailable)
12 Jump Squats
10 Ring Rows


:15 Strength
Find a 5RM Back Squat
*build up slow, putting 225 on the bar to warm up for a 275 5 rep max is not slow.
*you dont have to do sets of building up. do sets of 2 or 3 until you are ready to go for it


:40 Skill Work
**Coaches to cover hollow hold progressions and pull up progressions prior to skill work**
EMOM 10
Alt movements every minute
Strict Pull Ups
:30 Hollow Holds
Scaling:
Substitute any pulling movement (ring rows, bent over rows, etc).
If pulling is not safe due to an injury, a weighted push up or 5:00 Max rep
pushups would work well

Coaches Choice warm up

The in teams of 2
Wod 1
10 Minutes amrap- you go i go
5 pull ups
7 push ups
9 Squats

Wod 2
“Heave and Ho” from the Barbell Beatdown

AMRAP 12 MINUTES 
Ski Cals (One partner always working on the Ski)

50 foot Yoke carry (156lbs all divisions) 

6 Sandbags over the yoke (will be set to a standard height)

50 foot Yoke carry to startling line

Allowing each partner to alternate full rounds for 12 minutes

Wod 3
12 minutes for each partner to establish a one rep max clean. No weights can be loaded until 3…2…..1… go

Endurance
8am
36 minutes of work
Teams of 2 (pick one machine you like and one you dont, it does not matter which machine you get on first. we need to run more, don’t you agree?
18 minutes on one machine.
Partner is on the machine
Partner 2 is running 400m (lets make this 2-200’s so we dont have to run through the grass)
At 18 minutes switch machines and do it over again

9am CrossFit
Coaches choice warm up

25 Minutes amrap
P1-5 power clean and jerk (at roughly 70 percent of your 1 rep max- fast single is what we are looking for
P2- 5 power clean and jerk at 70 percent
15 synchronized air squats
P1-10 burpees (dont work over 45 seconds on these
p2-10 burpees
15 synchronized air squats