Month: August 2018

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22 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Partner Deadlift
(15 Minutes to Work the Skill)
WOD: For Time
100 Deadlifts (115/75)
100 Burpees
1 Mile Run

Stimulus/Focus: Just a grind! Keep moving. Keep your head in it. Aim for less than 30 minutes.
Cool Down:
5 Minutes Banded Posterior Chain Work–good mornings, hamstring stretches, achilles stretches.
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21 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
(5 x 5 )
Use 80% of your 1 RM for all sets.
WOD: Chipper
30 Shoulder Press (65/45)
30 Knees to 90
30 Weighted Box Step Overs (35/20 DB in each hand)(24/20)
30 Overhead Step Lunges (35/20 in each hand–one overhead and one on shoulder)
RX+ : 95/65 & 50/35

Stimulus/Focus: Light and fast. Just keep moving!

Cool Down: 3 Rounds
10 Bicep Curls (DB)
10 DB Squats
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20 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 4 x 3 x 2 x 1
Start at 60% of 1 rep max, GAHAP! 3 minute clock
WOD: 3 x 3 minute AMRAP
3 Minute AMRAP
3 Overhead Squats (95/65)
3 K2E
3 Minute AMRAP
3 Overhead Squats (95/65)
3 Toes to Bar
3 Minute AMRAP
3 Overhead Squats (95/65)
3 Pull Ups

Stimulus/Focus: This WOD is meant to be practice for gymnastics movements on the rig. Few reps should allow people to focus on stringing movments together. Aim for 2 rounds per minute.
Cool Down: 
Tabata  Supermans
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18 August 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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17 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(5 x 5 )
Use 80% of your 1 RM for all sets. LIft on a 2-minute clock.
WOD: 8 RFT
8 HSPUs
8 Deadlifts (185/135)
100 Meter Run

Stimulus/Focus: This WOD is meant to be more challenging in load and movements. Strive to complete it in less than 20 minutes.
Cool Down: 5 Rounds
3 Barbell Rollouts
5 Strict Toes to Bar
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16 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Power Snatch
(20 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
3 Power Snatches
*RX: 70% of your 1 RM
*RX+: 80% of your 1 RM

Stimulus/Focus: Time to get stronger! This WOD will develop your muscle stamina. Choose a weight that challenges you.
Cool Down: ROMWOD
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15 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Floor Press
(4 x 6)
Use 80% of your 1 RM for all sets and lift on a 3-minute clock.
WOD: 21-15-9
Floor Press (115/75)
Kettlebell Swings (1.5/1)RX+: 165/115; 2/1.5

Stimulus/Focus: This WOD is meant to be moderate in load and volume. Plan strategic breaks throughout the rounds.
Cool Down: 3 Rounds
5 Strict Pull Ups
20 Mountain Climbers

 

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14 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Front Squat
(2 x 2 x 2 x 2 x 2 x 2)
Start at 70% of your 1 RM and get AHAP. Lift on a 2-minute clock.
WOD:
1-10 Front Squats (95/65)
10-1 Burpees over the Bar
*10 Double Unders between Each Round

Stimulus/Focus: This WOD is meant to be cardiovasculary taxing. Strive to do all work unbroken and to have minimal transitions–espcecially  between the burpees and double unders.
Cool Down: 5 Rounds
10 GHD Sit Ups
10 GHD Extensions

 

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13 August 2018

Warm-up: Coach’s Choice
Strength/Skill: 
Review WOD movements.
WOD: Running Angie For Time
400 Meter Run
100 Pull Ups
400 Meter Run
100 HRPUs
400 Meter Run
100 Ab Mat Sit Ups
400 Meter Run
100 Air Squats

Stimulus/Focus: This WOD is meant to be mentally and physically challenging. It will tax you cardiovascularly and muscularly. Never work to failure. Focus on short sets of work and short breaks.
Cool Down:
Athlete’s Choice
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11 August 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!