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TODAY'S WOD

WOD
"Ugly Christmas Sweater"
Warm-up
4 min AMRAP
3 Double DB Snatch (light weight)
3 Double DB Squats (light weight)
3 Double DB Shoulder to Overhead (light weight)
3 Box Step-ups (each side)

Workout Prep
1 set
1 Devils Press
2 Dumbbell Thrusters
2 Burpee Box Jump Over
Lesson of the day
Whiteboard Chat

https://youtu.be/Udyyx82qOhk
WOD and strategy
"Ugly Christmas Sweater" (Time)
* Give athletes 3 choices *

Option 1:
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)

Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)

Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)
TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes

STIMULUS and GOALS
Moderate intensity. Today’s workout consists of three different variations – all with the same amount of volume. Athletes can pick any of the three variations that they would like. The biggest difference for each workout is the amount of rest time between each movement/pacing on movements. Small rep numbers equals less rest between movements and slightly faster pacing. Bigger reps equals more planned rest between movements and slow pacing on movements.

WORKOUT STRATEGY & FLOW
Devil’s Press: Athletes should select a weight that will allow them to perform at least 4 reps unbroken. Demo the technique for Devil’s press as hopping or stepping out of the burpee position, swinging the dumbbells through the legs for momentum overhead, locking out overhead, and swinging back through the legs to slow the decent and avoid crashing to the floor. For athletes who have difficulty with this movement, have them perform a single arm devil’s press. Athletes should focus on keeping core engaged to avoid over extension of the core.

Dumbbell Thruster: The weight used should be the same weight used for Devil's Press. Athletes will rack the Dumbbells on each shoulder (or slightly to the outside of the shoulders if mobility is an issue) and perform a thruster. For athletes who have difficulty with this movement, allow them to perform double DB squats followed by an equal amount of DB Shoulder to Overhead. Modify by using a lighter weight if needed. Whatever workout option athletes choose, the goal should be to go unbroken as it's harder to start, break and then try to regain rhythm.
Additional Information
Burpee Box Jump Over: Box height should be a non-intimidating height or a height that athletes don’t have to hesitate on to jump over. Athletes can jump on top on box and jump/step down to the otherside or clear the box in one jump. If jumping/stepping on top of the box, athletes must make contact with both feet before going to the other side. Modify this movement by performing a burpee box step up. I know it will sound crazy but this needs to be the part of the workout where heart rate stays moderate and we try not to light it up. Stay calm and just keep swimming (Dory).

Coaches: Transitions are everything in this workout. Don't get caught walking and standing over the chalk bucket. I would love to see athletes go from the top of their last devils press straight into the thrusters. Maybe take a slight break from the second to last Devils press to allow for smoother flow.
"Ugly Christmas Sweater - Train" (Time)
Give athletes 3 choices *

Option 1:
20 Rounds
1 Devils Press (35s/30s)
2 Dumbbell Thrusters (35s/30s)
3 Burpee Box Jump Over (20/16)

Option 2:
10 Rounds
2 Devils Press (35s/30s)
4 Dumbbell Thrusters (35s/30s)
6 Burpee Box Jump Over (20/16)

Option 3:
5 Rounds
4 Devils Press (35s/30s)
8 Dumbbell Thrusters (35s/30s)
12 Burpee Box Jump Over (20/16)
Modifications
Masters
5 Rounds
4 Dumbbell Up Downs + Clean and Push Press
8 Dumbbell Thrusters
12 Up Down + Box Step Up
(Light weight/low box)

Limited Equipment Option
10 Rounds
4 Strict Handstand Push Ups
8 Air Squat + Lunge (Left & Right)
12 Burpees

Large Class Option
Teams of 2
40 Devils Press (50/35)
80 Dumbbell Thrusters (50s/35s)
120 Burpee Box Jump Overs (24/20)
WOD and strategy
"AFTER PARTY - Skills and Drills"

Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise

* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *
Yoga/Mobility
Stretch - 1 Min Each Side
Couch Stretch

Foam Roll - 1 Min Each
Quads
Glutes
Hamstrings
Upper Back
Adductors

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