Month: January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (3 x 2 )
*Use 90% of your 1 RM for all sets

WOD:
14 Minute AMRAP
3 Floor Press (165/115)
2 Pistols (alternating)
1 L-Pull Up

Mobility:
Shoulders

Buy Out:
Tabata Seated Knees to Elbow

Warm-up:
Coach’s Choice

Strength/Skill:
Thruster (2 Reps EMOTM for 10 Minutes)
*Use 75 % of your 1 RM for all sets

WOD:
8 RFT
5 Ground to Overhead (45/25)
5 Front Rack Squats (45/25)
200 Meter Plated Run (45/25)

Mobility:
Hip Flexors

Buy Out:
500 Meter Row

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 )
*Use 70% of your 1 RM for all sets

WOD:
7 RFT
5 Chest to Bar
5 Deadlifts (185/135)
*RX+: Bar Muscle Ups; 275/185

Mobility:
Shoulders

Buy Out:
4 Down and Back Waiter’s Carries (45/25)

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (7 x 2 )
*Start at 60% of your 1 RM

WOD:

10-1 Clean (95/65)
1-10 Power Snatch (95/65)
10/1, 9/2 . . . 1/10

Mobility:
Shoulders

Buy Out:
3 Rounds
5 HSPUs
10 Bar Hops

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 3)
*Use 80% of your 1 RM for all sets.

WOD:
12 Minute AMRAP
12 Deadlifts (135/95)
Shuttle Run

Mobility:
Hamstrings

Buy Out:
Tabata Bottom to Bottom Squats

Warm-up:
Coach’s Choice

Strength/Skill:
Get ready to work!

WOD:
1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
*95# female RX
*Partner format

Mobility:
Partners’ Choice

Buy Out:
Partners’ Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (5 x 5 )
*Use 70% of your 1 RM for all sets.

WOD:
15-12-9-6
Push Press (95/65)
Barbell Rollouts
*RX+: 115/75

Mobility:
Shoulders

Buy Out:
3 Rounds
20 Bar Hops
10 Bicep Curls

Warm-up
Coach’s Choice
Strength/Skill
Rope Climbs
WOD
Metcon (Time)
5 RFT
2 Rope Climbs
5 Chest to Bars
10 Burpees
Mobility
Shoulders
Buy Out
50 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (2 x 2 x 2 x 2)
*Start at 80% of your 1 RM.

WOD:
For Time
15 Burpees Over the Bar
1-10 Front Squat (115/75)
10-1 HSPU
15 Burpees Over the Bar

Mobility:
Shoulders

Buy Out:
50 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Rope Climbs

WOD:
5 RFT
2 Rope Climbs
5 Chest to Bars
10 Burpees

Mobility:
Shoulders

Buy Out:
50 Ab Mat Sit Ups