Warmup:

1:00 Row

10 Cherry Pickers

10 Bow2Bends

10 Iron Cross

10 Hollow Rocks

5 Inchworms Push ups

10 Thread the Needle

2 Wall Walks

:30 Handstand Hold

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

S/S/S:

Deficit Deadlift

5X5

Increase weight ea set

Compare to 5Nov

Video courtesy of Rogue Fitness.

Re-test week kicks off with our Deficit Deadlift 5X5 re-test.  The goal is each set you do today should be heavier than each set you did on 5Nov (if I went 200/210/220/230/240 on 5 Nov, I should be able to go at least 210/220/230/240/250 today, maybe even heavier).

WOD:

Part 1

EMOM 10:

ODD – 20/30 sec L-Sit Hang on Bar

EVEN-45 Sec Plank (on forearms)

Rest 3:00

Part 2

21-15-9:

Toe2Bar

Handstand Push Ups

Ab-Mat Sit Ups

Video courtesy of Train FTW.

2-parter WOD to kick off the week.  First piece will help reinforce the core engagement from the deadlifts.  Part 2 will continue this core engagement and add in shoulder endurance as well.

Scaling Options:

L-Sit on pull up bar -> L-Tuck on Pull up bar -> Hollow Hold on ground

Video courtesy of Functional Bodybuilding

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> V-Ups

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

Cool Down:

Thread the Needle – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

1:00 Ski Erg

10 Huggers

10 Spider-Man Lunge

10 Squat2Stands

10 Thoracic High Fives

1:00 Jump Rope

10 Scorpions

20 Calf Pedals in Down Dog

1:00 Echo Bike

10 Kneeling Lat Stretch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups of Ring Rows

WOD:

EMOM 5:

:30 Max Cal Echo Bike

EMOM 5:

:30 Max Reps – Pull Ups

EMOM 5:

:30 Max Reps Double Unders

EMOM 5:

:30 Max Reps Push Ups

EMOM5:

:30 Max Cals Ski Erg

Score = total cals + total reps

Video courtesy of Mayhem Athlete.

Today is about good consistency in movement in a quick burst.  Aim to keep the body moving during the 30 seconds of work in each minute. For the gymnastics movements, you don’t have to go unbroken for the full 30 seconds.  Listen to the body and hit manageable chunks that will allow you to recover quick and knock out more reps.

Scaling Options:

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

Push Ups -> off bench (ELITE: Handstand Push Ups)

Cool Down:

Doorway Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

500m Row

10 Box Step Ups

10 Spider-Man Lunge w/twist

5 Inchworm push ups

10 Box Step Overs

10 Toe taps in Down Dog

10 Iron Crosses

5 Box Jump Overs

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

WOD:

Pic courtesy of Adobe Stock

“Welcome to 2025!”

20 Rounds:

2 Power Cleans (195/135 or 80% of 1RM)

5 Box Jump Overs (24”/20”)

Video courtesy of CrossFit Inguz.

Kick off the New Year in style with this grinder!  Hip extension will be your key in both movements.  Would go fast singles on the Power Cleans with the weight being a bit heavier.  On the Box Jump Overs, I would suggest stepping down each rep to save that Achilles Tendon.

Scaling Options:

Bar weight – 70% of Power Clean 1RM (ELITE: 225/155)

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

Cool Down:

Iron Cross Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Pic courtesy of Adobe Stock.

HAPPY NEW YEAR!  Take the day and enjoy time with friends and family.  Be ready to hit it hard tomorrow!

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