Workout of the Day

12/27 Strength (FiDi)

Flagship Financial District – F | Strength Development

Weightlifting

10,000/8,000 (Time)

– 1 Back Squat

– 1 Strict Press

– 1 Deadlift
Move 10,000 pounds of total weight (ladies 8,000, or scale down to 6,000)

You choose the weights of each movement

Note the weights of each and how many rounds it takes (aiming for ~20 rounds is a good target)

12/27 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Superset

Every 4 min for 4 sets

A1: Weighted Step-ups (10, building)

A2: Pendlay Row (10, building)

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

– 2 Pull-ups

– 2 Box Jump Overs (24/20)

– Partner holds plank

– Then switch

Each round, add 2 to each movement (4/4, 6/6, etc)
Don’t have pull-ups yet? Alternate rounds between ring rows and kip swings

Rx+ = CTB Pullups

12/26 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Superset

Every 3 min for 8 sets

A1: Box Squat (4, building)

A2: DB Z-Press (6, building)

Start light on the box squats, build if it feels good – NO FAILING a box squat

Metcon

Metcon (AMRAP – Reps)

In 10 minutes:

– 1 mile Run

or 1800/1400m Erg

or 100/75 cal Bike

– AMRAP KB Swings

Rx = 24/16kg | 53/35#

Rx+ = 32/24kg | 70/53#
Score total swings

12/25 Holiday Wod

Flagship Upper Market – F | Performance

Metcon

12 Days of Christmas (Time)

1 – Bar Muscle-Up in a treeeeee

2 – Push Press (135/95#)

3 – Front Squats

4 – Power Cleans

5 – BUR-R-PEES

6 – Cals-a-Rowing

7 – Boxes Jumping (24/20″)

8 – Balls-a-Wall-ing (20/14#)

9 – Toes-a-Bar-ing

10 – KBs Swinging (70/53#)

11 – Goblets Squatting

12 – Barbells Snatching
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; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Bonus points for singing along 🙂

12/24 Holiday Wod

Flagship Upper Market – F | Performance

Team Metcon

Elves Playday (AMRAP – Reps)

Teams of 3

5 minutes at each station

SKI (ERG) TO THE NORTH POLE

switch every 7/5 cals

MOVE LUMPS OF COAL (or SANDBAGS)

15m, everyone works

SNOWSHOEING/BARBELL LUNGING

switch every 8 reps (155/105)

REINDEER SLEIGH (SLED) DRAG

30m, 2 work at a time

(ROPE) CLIMB THE CHIMNEY

switch every 1-2 climbs

CASH-OUT:

1 lap Santa Sack Run (2 bags per team)
:30 transition between stations

Teammates agree on Sled and Lunge weight

Score total of all stations – cals, passes, and reps

12/24 Holiday Wod

Flagship Financial District, Flagship Upper Market – F | Conditioning

Team Metcon

Elves Playday (AMRAP – Reps)

Teams of 3

5 minutes at each station

SKI (ERG) TO THE NORTH POLE

switch every 7/5 cals

MOVE LUMPS OF COAL (or SANDBAGS)

15m, everyone works

SNOWSHOEING/BARBELL LUNGING

switch every 8 reps (155/105)

REINDEER SLEIGH (SLED) DRAG

30m, 2 work at a time

(ROPE) CLIMB THE CHIMNEY

switch every 1-2 climbs

CASH-OUT:

1 lap Santa Sack Run (2 bags per team)
:30 transition between stations

Teammates agree on Sled and Lunge weight

Score total of all stations – cals, passes, and reps

12/23 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

EMOM

Alternating for 10 minutes

even: 10/8 Cal Row (No Measure)

odd: Push Press (5-5-5-5-5)

Keep footwork steady on the PP and aim to “touch-n-go” the 5 reps

Metcon

Fran-ish (Time)

3 Rounds

– Unbroken Thrusters

– Unbroken Pullups

Max reps round 1: 21

Max reps round 2: 15

Max reps round 3: 9
Pick a weight and version of pullups to get close to those numbers each round

OR

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Those that want to compare their score can record under this metcon – but no more than ONE break on any movement/round

Cool Down/Mobility

Metcon (No Measure)

– 1000m erg or 50/35 cal bike

– 800m jog
Just a little extra cardio cooldown here. It’s not a race 😉

12/23 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (No Measure)

10min EMOM

Odd- 15/12 Cal Row or Ski

Even- 6 S/A DB Snatch

5min EMOM

40sec Plank

20sec Rest

10min EMOM

Odd- 15/12 Cal Row or Ski

Even- 6 DB Squat Cleans

5min EMOM

40sec Plank

20sec Rest
*No rest between EMOM’s.

Finisher

Coach Choice Sprint Intervals

Cool Down/Mobility

12/22 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Gymnastics

Pistol Progression (No Measure)

Metcon

Metcon (AMRAP – Reps)

3 ROUNDS

1 min at each station

:30 between stations

A. Pistols

B. D-Ball to Shoulder

C. Wall Balls (20/14)

D. Power Cleans (135/95)
Score total of all movements

12/22 Happy Hour Hero Wod

Flagship Financial District – Special Events

Metcon

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here