Pic courtesy of Facebook.

The Combat PT Tent will be closed in accordance with the AETC Family Day

PROGRAMMING NOTE: There will be no scheduled WODs 31Dec or 1Jan for the AETC Family Day or New Years Day.  Sorry for any inconvenience.

Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

1:00 jump rope

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

On the Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.

Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin. Put bar down, shake out, pick up with hands just further than thumb distance apart, feet at sumo stance, perform 3 reps of: sumo deadlift, high pull, sumo deadlift high pull

WOD:

“Good-bye 2024!”

For Time:

(Jan) 31 Thrusters (95/65)

(Feb) 29 Toe2Bar

(Mar) 31 Back Rack Lunges (95/65)

(Apr) 300M Run

(May) 31 Up/Downs*

(Jun) 30 Power Snatches (95/65)

(Jul) 31 Back Squats (95/65)

(Aug) 31 Double Unders (must be unbroken set)

(Sep) 30 Box Jumps (24″/20″)

(Oct) 31 Ab-Mat Sit-ups

(Nov) 30 Sumo Deadlift High Pulls (95/65)

(Dec) 31 Lateral Burpee Over Bar

-1 Rep for every day this year-

*Up/Downs, 1 rep = Plank, left elbow down, right elbow down, left elbow up, right elbow up

Pic courtesy of Adobe Stock

Video courtesy of Peak Form Health Center.

As we say goodbye to 2024, we leave it with a BANG!  Try to get big chunks of reps done before having to break during one movement.  Don’t hit failure, but push for big chunks to get through faster.

Scaling Options:

Bar weight -> as needed

Toe2Bar -> Kipping Knee Raise -> V-ups

Run -> 325M Row

Up/Downs -> do w/knees on ground

Dubs -> 62 Single Unders

Box height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Leg Bleeds – 2 Min

Warmup:

1:00 Ski Erg

10 Huggers

10 Spider-Man Lunge

10 Squat2Stands

10 Thoracic High Fives

1:00 Jump Rope

10 Scorpions

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

On a running clock…

0:00-5:00, do 3 sets @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2 set @80%

%s Based on 23Oct 1RM

Video courtesy of The Lift Lab.

Last time hitting our 3-position Power Clean complex for this cycle before our Oly re-test. The %s go up so stay on point!

WOD:

4 Rounds:

9/7 Cals on Ski Erg

15 DB Power Clean & Jerks (50/35)

21 Double Unders

Time Cap: 16 Min

Video courtesy of Functional Bodybuilding.

This one is meant to be a bit quick.  With the lower-than-normal number of Dubs, use that as your recovery time so you have enough juice to attack the Ski Erg and the C&Js.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Dubs -> 42 Single Unders

Cool Down:

Couch Stretch – 2 Min per side

Calf Stretch on rig – 1 Min per side

Pic courtesy of CJRTB Books.  Happy Boxing Day and welcome back to the gym!  Don;t forget, the Combat PT Tent is on limited hours today and tomorrow.  Get your WOD in when you can!

Warmup:

400M jog

10 Thread the Needle

10 Over and Backs

10 PVC pass Thrus

5 Inchworm push ups

10 Hollow Rocks

2 Wall Walks

:30 Handstand Hold

Barbell warmup – With an empty barbell in the rack, perform 2×5 of Strict Press, then build up to your starting weight

S/S/S:

Strict Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.

Last time hitting our Strict Press this cycle prior to our 5X5 re-test.  Just like we did with Deficit Deadlifts and Front Squats last week, our goal is start with a heavy set of 5, then a heavier set of 4, then an even heavier triple, then an even heavier double, and finishing off with the heaviest single you can do for today.  If that happens to be a new 1RM, awesome!  If not, make it heavy for the day.

WOD:

“JT”

21-15-9:

Handstand Push-Ups

Ring Dips

Push-Ups

Video courtesy of Invictus Athletics.

Shoulder and triceps will get pretty toasty by the end of this one!  The best idea, don’t hit failure on any movements.  Meaning, as soon as fatigue starts to kick in, when you feel you have about one or two reps left in your, come off of whatever movement you are doing and shake out the arms and get back at it.

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor

Ring Dips -> Stationary Dips -> Box Dips -> Bench dips

Push Ups -> off bench

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell Triceps mash – 1 Min per side

Warmup:

2 Sets:

10 in-place Lunge

10 Kickers per leg

10 Squat2Stand

10 Thoracic High Fives

Pic courtesy of Google Play

WOD:

“Christmas Vacation”

Watch the Holiday classic, National Lampoon’s Christmas Vacation. Every time one of the below events happens, do the corresponding work…

Every time Uncle Eddy does something inappropriate — 10 jumping lunges

Every time Ellen calls Clark “Sparky” — 30 seconds mountain climbers

Every time Clark says “Griswold family Christmas” — 10 down/ups (no push-up, no jump burpees)

Every time they show the Countdown on the advent calendar — 10 push-ups

Every time Aunt Bethany gets confused — 10 lateral lunges

Every time Clark hurts himself — 12 V-Ups

Every time Todd & Margo are on camera — 10 plank shoulder taps

Every time Snotts, the dog is on camera — 5 Hollow Rocks

Continuing with our at-home Holiday WODs done to some of the classic Christmas movies.  This year, enjoy all the hijinks of the Griswold’s Family Christmas while you get a little active recovery in!

Cool Down:

Enjoy time with family and friends

Be kind to everyone 

NOTE:  The Combat PT Tent is closed today and tomorrow, and will be on 8-1 on Thursday and Friday.

Therefore, today and tomorrow our WODs will be ones you can do while spending time witching some Holiday Classics.  For Today…

Pic courtesy of Reddit.

WOD:

Die Hard Watch-along WOD:

-:15 Sec plank whenever John McClane mentions he’s a cop

-10 Push-ups whenever anyone rides in (or on top of) an elevator

-10 Burpees If you hear the word “Nakatomi”

-20 Sit Ups when anyone sings or hums to themselves

To end the debate once and for all, Die Hard IS a Christmas movie.  And I’ll die on that hill!  So, in honor of that, you’re at-home Christmas Eve WOD will involve a watch-along.  Follow along and earn those cookies you’re about to have 😊

Cool Down:

Wrap any last-minute Presents

Leave out Milk & Cookies for Santa

Warmup:

Grab light KB, box, and empty barbell

8 Cal Row or Bike

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig – Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup – With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, BTN strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hands to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid-shin

WOD:

pic courtesy of CrossFit Train

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55)

2 Thrusters (75/55)

3 Pull-Ups

4 Push Press (75/55)

5 Power Snatches (75/55)

6 Toe2Bars

7 Cal Row or Echo Bike

8 Hang Power Cleans (75/55)

9 Box Jump Overs (24”/20”)

10 Kettlebell Swings (55/35)

11 Burpees

12 Overhead Walking Lunges (45/25 # Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Sumo Deadlift High Pull; 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)

KB -> as needed

Pull Ups -> Buddha pull ups, ring rows (ELITE: C2B)

T2B -> hanging knee raise

Box height -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min

Warmup:

1:00 Echo Bike

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

3 Shuttle Runs

:30 Banded Front Rack stretch – see video below, courtesy of Bay Way CrossFit

Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.

Front Squats go to 5,4,3,2,1 this week, with weights getting heavier each set.  The goal is finishing with a heavy single for the day.  If it is a new 1RM, awesome!  IF not, make it heavy for the day.

WOD:

For Time*

50/40 Cal Echo Bike

*At the top of every minute (to include the start of the WOD, 2 Shuttle Runs

1 Shuttle Run = 25’ down and 25’ back

Time Cap – 16 Minutes

Video courtesy of Mayhem Athletics.

This will get spicy pretty quick.  Smooth speed on the shuttle runs and then more of a sprint on the Bike will be your strategy today.

Scaling Options:

Shuttle Run -> 50M Row

Cool Down:

Couch Stretch – 1 Min per side

Roll out hamstrings – 1 Min per side

Warmup:

200M jog

Dual DB OH carry 30’

:30 plank on top of DBs

5 DB burpee Deadlifts

Offset OH farmer walk 60’ (switch arms at 30’)

200M jog

On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

S/S/S:

Every 2 Min for 10 Min:

2-3 Weighted Pull Ups

Increase weight by feel

Video courtesy of CrossFit Invictus. Some methods to hold weight in weighted strict pull ups.

The goal is to not hit failure in any rounds.  If you get to a weight that you struggle with, maybe stay with that weight for the remaining sets. If unable to do weighted, go bodyweight.  If you can’t do bodyweight, aim to go to as small a band as you can for banded, or go ring rows.

WOD:

In 3 Minutes, complete…

12 Dual DB Push Press (50/35)

10 Pull Ups

8 Handstand Push Ups

6 Devil’s Press

Rest remaining time

Repeat for 6 Sets.

Score = slowest round

Video courtesy of Functional Bodybuilding.

Aim to finish each set in about 90 seconds.  If you hit the 2:45 mark or longer in a round, you may want to scale back either weight or reps.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Pull-ups -> Banded Strict Pull-ups -> Buddha Pull-ups, Ring Rows (ELITE: Chest2Bar)

HSPUs -> Pike Push ups off box/floor -> DB Strict press

Cool Down:

Doorway Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

1:00 Row

8 Box Step Ups

10 Cherry Pickers

10 Bow2Bends

1:00 Jump Rope

10 KB Deadlift

5 Russian Swings

5 Push up to Down Dog

5 Back Roll 2 V-Sit

5 Box Jumps

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Rogue Fitness.

Last time hitting our Deficit Deadlifts this cycle before we re-test our 5X5.  Our goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then a heavier double, finishing with an even heavier single.  If that last one becomes a new 1RM, cool!  If not, then make it heavy for the day.

WOD:

For Time:

50 Double Unders

35 American KB Swings (55/35)

20 Box Jumps (24″/20″)

500M Row

100 Double Unders

500m Row

20 Box Jumps

35 American KB Swings

50 Double Unders

16 Min Time Cap

Pic courtesy of Pure Bookkeeping.

The concept of “How do you eat an Elephant?  One bite at a time” definitely can be applied to Chipper WODs like today.  Just get through one movement at a time.  Don’t think five movements ahead. Focus on getting through the one you are in, and then on to the next.

Scaling Options:

Dubs -> 2X Single Unders

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Figure-4 Wall Sit – 2 Min per side