Month: January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (5 x 4 x 3 x 2 x 1 )

WOD:
30-20-10
Thruster (65/45)
Ring Dips
RX+: Thruster (35/20 dumbbells)

Mobility:
Shoulders

Buy Out:
3 Rounds
5 Ring Rows
10 Strict Push Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Hang Power Clean (5 x 2)
*Use 75% of your 1 RM.

WOD:
For Time
30 Hang Power Cleans (135/95)
90 Wall Balls (20/14)
120 Double Unders

Mobility:
Shoulders

Buy Out:
50 Wall Ball Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Rings-Muscle Up Progressions

WOD:
21-15-9
Jump MU/Pull Ups (coach’s discretion per athlete)
Single-Arm Overhead Squats (1.5/1)
RX+: Muscle Ups & Single-Arm Overhead Squat (2/1.5)

Mobility:
Shoulders

Buy Out:
25 GHD Sit Ups
2 Rounds of “Cindy”
25 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (5 x 5 @ 60% for 5 Second Tempo)

WOD:
4 RFT
400 Meter Run
20 GHD Sit Ups
10 Front Squats (95/65)

Mobility:
Triceps

Buy Out:
5 Rounds
10 Bicep Curls
20 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (6 x 6 x 6 x 6 x 6 x 6)
*Start at 40% of your 1 RM.

WOD:
21-15-9
Pull Ups
63-45-27
Double Unders

Mobility:
Shoulders

Buy Out:
3 Rounds
200 Meter Run
20 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
2 for 1 Wall Balls-Time to Work the Skill

WOD:
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Female RX: 14#, 20″, 35#

Mobility:
Achilles

Buy Out:
50 Partner Over the Box Wall Ball Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (Time to Work to WOD Weight)

WOD:
11 Minute AMRAP
20 Step Lunges
10 Toes to Bar
5 Deadlifts (315/205)

Mobility:
Hamstrings

Buy Out:
4 Rounds
100 Meter Run
5 Pull Ups
10 HRPUs
15 Air Squats

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (7 x 2 )
*Use 85% for all sets.

WOD:
10 Minute  AMRAP
5 Floor Press (115/75)
10 Candlestick Raises
*Hold onto your barbell for support during candlestick raises*

Mobility:
Shoulders

Buy Out:
5 Rounds of “Cindy”

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start at 75% of your 1 RM

WOD:
12 Minute AMRAP
3 Rope Climbs
12 Push Press (95/65)
50 Double Unders

Mobility:
Shoulders

Buy Out:
Tabata Diagonal Plank Holds

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (7 x 5 )
*Use 60% of your 1 RM for all sets. 3 second pause in the bottom.

WOD:
21-15-9
Back Squat (115/75)
Burpees over the Bar

Mobility:
Squat Therapy

Buy Out: 3 Rounds
5 Barbell Rollouts
100 Meter Run