WARM-UP – (3:00 – 20:00)
3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)
into
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC)
5 Kip Swings

STRENGTH – (20:00 – 35:00)
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)
Rest 60-90 seconds between sets
Athletes have 10-12 minutes to complete 5 sets of 3 reps on overhead squats between 60-70%


WORKOUT – FRAN – (35:00 – 45:00)
21-15-9
Thrusters (95/65)
Pull-ups
TARGET SCORE
Target time: 2:30-3:30

Time cap: 6 minutes
Stimulus is high intensity. “Fran” is a classic benchmark workout that is low enough volume for athletes
to keep up a strong pace across the entire workout. Give athletes plenty of time to warm up, as this will
be a very quick workout for most athletes
Pull-ups: Athletes should choose a variation of pull ups that will allow them to complete sets of 5-10
reps at least at a time.
Thrusters: Weight selected should allow for an unbroken set of 21 reps when fresh (even though this is a
strategy that may not work well for all athletes)
MOBILITY – (52:00 – 60:00)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal

WARM-UP – (3:00 – 14:00)
3:00 Machine
Into
3 sets:
10 Lateral Hops over the rower (or line hops)
3 Inch Worms
10 Air Squats
WORKOUT PREP – (14:00 – 36:00)

2 Rounds
5/4 Calorie Row
2 Burpee Over Rower


WORKOUT – (14:00 – 36:00)
10 rounds
16/13 Calorie Row
8 Burpee Over Rower
TARGET SCORE
Target time: sub 14 minutes
Time cap: 18 minutes


ACCESSORY – (36:00 – 50:00)
Goblet Squat: 1 and a Half Reps 4×10
Russian Kettlebell Swing 4x10ACCESSORY:
Goblet Squat: 1 and a Half Reps Focus: Hold a DB or KB in a front loaded position. Focus on keeping
tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added
time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return
below parallel, and then stand. Do not bounce out of the bottom of any reps.
Russian Kettlebell Swing Focus: Start with the KB on the ground in front of the body. Hike the KB to the
hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay
vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should
make sure that glutes and core are engaged for a solid hollow position at apex of swing.
MOBILITY – (56:00 – 56:00)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper ba

Happy New Year! We are closed today! see you Monday bright and early at 5am so you can start on those New Year Resolutions!

Endurance-

Partner wod
Grab your sandbags
It doesnt matter what order you do this in
Workout 1-
10 minutes
Partner 1- Run 200 (counts at 5 reps if you are keeping score)
Partner 2- Max reps sandbag cleans over the shoulder
*switch when the runner comes back

Workout 2
10 minutes
Partner 1- ski 10 cals
Partner 2- Max reps sandbag cleans
*switch when 1 is done with 10 cals

Workout 3
10 Minutes
Partner 1- row 10 cals
Partner 2- Max rep sandbag cleans over shoulder
*switch when partner 1 is done with cals

9am crossfit
Wod 1 Partner wod- Barbell beatdown wod “toes shoes to bar”

3 Min Max Cal Row Buy In 

Both athletes split the row and may change out as they need. 

THEN 
9 Minute AMRAP 

10 Thrusters (Can be split between partners)
10 Toes to Bar (Can be split between partners)
10 Synchro Lateral Bar Over Burpees 

WOD 2
Partner wod
Amrap 14 Minutes- split how you want
30 power cleans 155/115
20 Shoulder to over head
10 pull ups

Warm-Up3 Rounds
1:00 Row
25 Single Under
3 Inch Worms
5 Wall Ball Front Squats
5 Wall Ball Push Press




:20 WOD
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders


Target time: sub 12 minutes
Time cap: 15 minutes
GASSY, MUSCULAR ENDURANCE, GRIPPY, LACTIC ACID PARTY, CARDIO, PAIN!!! It’s going to be a wild
party, so let’s end this year off with a bang.
Wall balls: We want to see athletes consistently hit this in 2-3 sets. Athletes must pass through a full
squat and then throw the ball to a 10ft target for men and a 9ft target for women.
Double Unders: Unbroken!
Toes to bar: Athletes should perform toes to bar if they can consistently perform 5 reps unbroken.
Ideally, 2-3 sets should be the goal.


:45 Accessory
Seated Double DB Shoulder Press
4 sets: 10 reps
From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout
and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of
a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without
the full supinated grip at the shoulder).
Banded Hamstring Curls
4 sets: 10 reps
:55 Cool Down1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side