Wednesday 20 December

Warmup: 3 Rounds 10 pushups, 10 OHS, 5/5 Lunges with PVC Overhead

Strength: 5 x 3 Backsquat @ 80% of 3 RM. Do 5 Chinups after every set.

WOD: AMRAP 20 Minutes 20 Air Squats 15 Box Jumps over box (20″) 10 Burpee pull-Ups 5 OHS 115/85

Monday 18 December

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down

WARMUP

Coaches choice

WOD

12 Days of Christmas

For Time:

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Cleans (75#/55#)

5 Power Snatches (75#/55#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 Overhead Walking Lunge Steps (45#/25# Plate)

Friday 15 December

WARMUP

Coaches choice with double unders

STRENGTH

3×3 deadlift (warmup and then work up to a heavy set of 3)

WOD

1 mile run for time

Then 7 minutes later

AMRAP 8:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

Monday 11 December

WARMUP

Coaches choice

STRENGTH

On the Minute x 5:

5 Back Squats – 70%

WOD

3  RFT

20  Hang Power Clean  (#95/65)

20  Front Squat

20  Push Press

Saturday 2 December

FYI

Tomorrow, Sat A UTA, at 1200 I’m (SMSGt Male/50APS) coaching the 12 Days of Xmas WOD. I have been coaching every Sat of the A UTA at 1700 up until the Nov UTA as I have had to moved the times around to accommodate for the lack of light. I have had mostly 50 APS personnel with a few walk ins here or there from other units. I want to make sure this is out there for anyone who wants to come so if you are here on the A UTAs please come and get a WOD in.

Please be on time ready to go at 1200 since many are doing this on their lunch hour for this WOD.

There will be a quick full body warmup and a review of all movements before we start. I will run it till the last person is done. No time cap, but I will scale you down if the movement becomes unsafe or your performing it incorrectly. See you there!

Friday December 01

WARMUP

Coaches choice

STRENGTH

3 Sets of 20:

Unbroken Deadlifts (155/105)

WOD

Teams of 3

AMRAP 20:

7 power snatches 75/55

100m run

7 Burpees over Barbell

Full round, then switch teammate.

Wednesday 29 November

WARMUP

Coaches choice

STRENGTH

EMOM for 8 minutes: 5 front squats @ 60%

WOD

5 Rounds:

10 Power Cleans (135/95)

10 Barbell Facing Burpees

Cash out: 800m run

Monday 27 November

WARMUP

Coaches choice with double unders

STRENGTH

On the minute x 6:

5 back squats @ 70%

WOD

5 rounds:

AMRAP 1:00 at each station:

Wallballs (20/14)

Pull-ups

200m run

Rest 1:00 between rounds

Wednesday 22 November

WARMUP

Light mobility work 5 minutes

400m run

Calisthenics

WOD

For Time

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups (sub KB strict press)

15 Kettlebell Swings

Then, 3 Rounds of:

15 Box Jumps

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls

30 Sit-Ups

Then, 1 Round of:

50 Burpees

Monday 20 November

WARMUP

Coaches choice

WOD

“GIRL POWER”

TEAMS OF 2, STRATEGIZE HOW TO COMPLETE REPS & HOW TO FINISH THE FASTEST, IN NO SPECIFIC ORDER…

• FRAN  (21-15-9  THRUSTERS & PULL-UPS,  #95/65)

• GRACE  (30  C&J,  #135/95)

• ANNIE  (50-40-30-20-10  DU & SIT-UPS)

• ELIZABETH  (21-15-9  SQUAT CLEANS & RING DIPS,  #135/95)

• KAREN  (150  WB,  #20/14)

CrossFit Kratos
1250 Greaber Street
March ARB, CA 92518





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