Hope everyone had a Happy and Safe New Year!  Time to get things rolling!  Today, let’s do that out on the track!

WOD:

8X 200M run

rest 2 min between each run

Goal is stay within 3-5 seconds of each run

Followed by:

1 Mile run for time

Scaling Options:

If you cannot run:

8X250M row or ski erg

2 min rest between attempts (stay within 3-5 sec of each finish time)

Followed by 2K row or ski erg for time

Cool Down:

400M walk

Calf stretch on pole – 2 min per side

Leg bleeds 4 min

WOD:

“New Year Countdown Chipper”

50 Double Unders

45 Hand Rel pushups

40 Lunges (20 each leg)(135/95 on back)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pullups

20 Clusters (135/95)*

10 Ring dips

5 Power Snatches (135/95)

4 Handstand Push Ups

3 Overhead Squats (135/95)

200 M run

1 Muscle Up

Scaling Options:

DUs -> DU attempts or “penguin” jumps*

video courtesy of WOD Prep.  Quick tutorial on Penguin Jumps.

Hand Rel push ups->push up off bench

Bar weight ->as needed, but use same weight for all lifts

BJ -> 20/16

Ring dip ->bench dips

HSPU ->pike push up

Muscle Up ->burpee to C2B pull up

Cool Down:

Reverse hyperextension -4X15 no weight

Leg bleeds x 3 min

S/S/S:

Push Press

5X3

Increase weight ea set

WOD:

Three Rounds of:

1:00 AMRAP Push Press @ 75% of heaviest set in S/S/S

1:00 rest

Rest 5 Minutes, then…

Three rounds of:

1:00 AMRAP 20yd sprints

1:00 Rest

Score = total reps

Scaling Options:

If unable to run, row for Cals.

Cool Down:

Banded overhead stretch on med ball – 4 minutes

video courtesy of Barbell Shrugged

Calf stretch on rig – 2 min per side

WOD:

“Gymnasty Tabata”*

Tabata Pull Ups

followed by…

Tabata Push Ups

followed by…

Tabata Air Squats

followed by…

Tabata Burpees

Scaling Options:

Pull Ups -> jumping pull ups(with arms fully extended, pull up bar should be right at the middle of your forearm)

Push ups -> off a bench

Air Squats -> to depth

Cool Down:

Tabata roll out –

spend 20 seconds rolling one body part, rest 10 seconds, move on to the next part.  Do your whole body.

S/S/S:

High Hang Squat Clean

5X3 +1 Jerk

Increase weight ea set

WOD:

For Time:

200M Run

10 Pull Ups

50 Double Unders

400M Run

20 Pull Ups

100 DUs

600M Run

150 DUs

40 Pull Ups

Scaling Options:

Runs – 250M row for every 200M run

DUs –  Penguin jumps* or ½ the number and do DU attempts

Pull Ups – Jumping Pull ups

*For Penguin Jumps…

video courtesy of WOD Prep

Cool Down:

Banded lat stretch – 2 min per side

Calf stretch on rig – 2 min per side

NOTICE:  The Combat PT Tent is closed 26Dec.

Sorry for any inconvenience

pic courtesy of Liftwithxfit.com

Enjoy our 12 Days WOD a couple days before Christmas!

WOD:

 “The 12 Days Of Barbell”

For Time:

Weight (95/65#)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

This is done “12 Days of Christmas” style.  This means, you start with 1 deadlift.  Then you do 2 hang power cleans, then 1 deadlift.  Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.

Scaling Options:

Bar weight ->as needed, but you must use the same weight for all movements

Cool Down:

Roll out whatever hurts

S/S/S:

Deadlift

5X3

Increase weight ea set

WOD:

For Time*:

25 Goblet Squats(53/35)

25 BF Sit Ups

20 Goblet Squats(53/35)

20 Bf Sit Ups

15 Goblet Squats(53/35)

15 BF Sit ups

10 Goblet Squats(53/35)

10 BF Sit Ups

5 Goblet Squats(53/35)

5 BF Sit Ups

*EMOM – 3 Burpees

Scaling Options:

Goblet Squats -> 35/25

Cool Down:

Couch Stretch – 2 min per leg

Cobra pose 2×2 min hold

S/S/S:

High Hang Squat Snatch

5X3

Increase weight ea set

With the lower rep range, look to go heavier per set than you did on the 3X5 session.

WOD:

12 minute AMRAP:

12 KB Swings (70/53)

12 Box Jumps (24/20)

12 Toes to Bar

200m run

Scaling Options:

KBS – 53/35

T2B – K2E or lying T2B

Run – 250m row

Cool Down:

Reverse Hypers – 4 x 15

Cobra pose to downward dog – spend 1 min in each

position. Go through twice.

S/S/S:

Back Squat

3X5

Increase weight each set

WOD:

Every Minute On the Minute for 10 min – Handstand Pushups

Minutes 1-3:

3 reps regular HSPU

(25# on both sides of an ab mat)

Minutes 4-6:

3 reps with small deficit

(45# on both sides of an ab mat)

Minutes 7-9:

3 reps with bigger deficit

(a 45# and 25# plate stacked on top of each other, on both sides of an ab mat)

Video courtesy of CoachRX.  Notice the speed difference in the kip on deficit and regular HSPUs.  You want even more control at the bottom of a deficit HSPU as balance is slightly off due to the deficit.

Scaling Options:

If you can get some HSPUs, go in this progression:

No plates on either side of ab mat

25# plates on each side of ab mat

45# plates on both sides of ab mat.

If no HSPU, 3 wall walks per minute.

Cool Down:

Banded bully stretch – 2 min per side

Oly Wall Stretch – 2 min per side