Month: July 2018

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01 August 2018

Warm-up: Coach’s Choice
Strength/Skill:
Review WOD movements and get ready to work!
WOD: Out and Back for Time
10 Pull Ups/Bar MU
20 Air Squats/Pistols
30 HRPUs/30 HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
50 Med Ball Cleans (20/14)(30/20)
40 Ab Sit Ups/GHD Sit Ups
30 HRPUs/HSPUs
20 Air Squats/Pistols
10 Pull Ups/Bar MU*RX: First movement listed
*RX+: Second movement listed

Stimulus/Focus:  This WOD is meant to be a mental challenge. Going out is hard enough, coming back is a mental game. Keep your mind working for you. Focus on short work and quick transitions.
Cool Down:
400 Meter Run
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31 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
(20 Minutes to Find your 1 RM)
WOD: 8 Minute AMRAP
10 Overhead Squats (65/45)
25 Double Unders

Stimulus/Focus: This WOD is designed to be light and fast. Focus on unbroken movement. Try to squat snatch the first rep of each set of OHS.
Cool Down: 5 Rounds
10 GHD Extensions
10 GHD Sit Ups
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30 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Snatch
(2 x 2 x 2 x 2 x 2)
The strength today will come after the WOD. Start at your WOD weight and increase weight each set. Lift on a 3 minute clock.
WOD: “Randy”
For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Female RX: 55#

Stimulus/Focus: Benchmark WOD! Go for a PR!

Cool Down: 3 Rounds
10 Wall Angels
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28 July 2018

Open Gym:
Make up a missed wod
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat
Do you have any movements that you suck at, or hate to do?  Then work on mastering them!
Mobility
Sore?  Fix that!
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27 July 2018

Warm-up: Coach’s Choice
Strength/Skill:
Bear Complex (Review the Movements and Work Up to WOD Weight)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Last push press can be a push jerk. Must hold onto the bar for 7 complete reps of the above complex.
WOD: 
Bear Complex (7 x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

*Must hold onto the bar for 7 reps of the above complex.
*Repeat for 7 rounds.
*Rest as needed between rounds.
*35 minute time cap.Stimulus/Focus: This WOD is a mental challenge. Find a weight you can manage, but one that will make finishing the WOD successfully a challenge for you.
Metcon (Time)
Bear Complex Time
RX weight: 95/65
RX+ weight: 135/95
Cool Down: 
5 Minutes of Rowing, Running
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26 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: Partner AMRAPS
5 Minute AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Dumbbell Power Snatch (50/35)
Switch
5 Minute AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Dumbbell Overhead Squat (50/35)
Switch
5 Minute AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Dumbbell Overhead Step Lunge (50/35)
Switch
Cool Down: ROMWOD
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25 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(5 x 5 x 5 x 5 x 5)
Tempo lifts. 5-count lift and 5-count lower. 3-minute clock.
WOD: For Time
800 Meter Run, Then
2 Rounds
25 Deadlifts (135/95)
25 Pull Ups
Then, 800 Meter Run

Stimulus/Focus: This WOD is meant to teach you to pace yourself. Don’t go out too hard too fast. Aim for less than 24 minutes.
Cool Down: 3 Rounds
5 Strict Push Ups
5 Barbell Rollouts
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24 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Behind The Neck Jerk
(20 Minutes to Work the Skill)
WOD:
20 Minute EMOTM
Even: 3 Behind the Neck Jerks (70%)
Odd: 6 Alternating Pistols

Stimulus/Focus: This is a skill WOD. Practice perfect movement–challenge yourself.
Cool Down:
Tabata Ab Mat Sit Ups
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23 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Uneven Back Squats
(20 Minutes to Work the Skill)
WOD: 
Four 5-Minute Rounds
Partner A: 400 Meter Run
Partner B: ME Back Squats (95/65)
*Switch
*Rest if you are both finished running in the five minutes
*If you can’t finish the run in the time domain, scale the run to 200 meters.
*Score is total back squat reps.

Stimulus/Focus: Run hard!
Cool Down: Partner Choice
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20 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Clean
(20 Minutes to Find your 1 RM)
WOD: 15 Minute EMOTM
1 Clean (85% of your 1 RM)
ME Muscle UpsScores: Weight of the clean used in the WOD and number of muscle ups.

Stimulus/Focus: This WOD allows you to practice without being rushed. Focus on perfect movement on the barbell and push yourself on the gymnastics component.
Cool Down:
400 Meter Run