S/S/S:

High Hang Squat Snatch

5X1 As Heavy As Possible

Increase weight ea set

This will be the last session of high hang squat snatch before going for a 1RM, so looking for 5 good heavy singles.  They do not have to be 1RMs, but heavy enough to push, but make them look perfect!  Should see a violent hip extension before driving the body UNDER the bar.

WOD:

1K Row Cash In

followed by:

3 Rounds

10 Ring Dips

15 Box Jumps(24/20)

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off a bench

Box Jumps -> 20/16

Cool Down:

Butterfly Pull Up Progression

video courtesy of Gymnastic WOD.  Time for some skill practice.  I know lots have been looking to try to dial in butterfly pull ups.  Follow the instructions here.

WOD:

Every 2 Min for 20 Min:

20 Double Unders

10 Dead lift 185/130

5  Pull Ups

Scaling Options:

DUs –>10 DU attempts ->

20 Penguin Jumps*

Bar weight -> as needed

Pull Ups ->10 ring rows per round

*For the Penguin Jumps (video courtesy of WOD Prep)

Cool Down:

Reverse hyperextension: 3×12

Roll out t-spine 30 passes

S/S/S:

Back Squat

5X3

Increase weight ea set

WOD:

8 Rounds For Time – 12 Min CAP

3 Power Snatch 95/65

6 Overhead Squat 95/65

9 Handstand Push Ups

Scaling Options:

Bar weight –> As Needed

HSPU –> 3 wall walks per round->Pike Push Ups

Cool Down:

Banded Bully Stretch – 2 min per side

video courtesy of Self Holistic Health

Roll Out quads and IT band x 10 passes ea

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