Month: August 2018

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10 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Power Clean and Power (Push) Jerk
(3 x 3 x 3 x 3 x 3 )
*Start at 75% of your 1 RM and get AHAP!
WOD: 5 RFT
5 DB Power Clean and Push Jerk (50/35)
3 Farmer’s Carry (Boxes to Wall and Back) (50/35)

Stimulus/Focus: Just a chance to practice movements with DBs. Works grip strength.
Cool Down: 3 Rounds
10 DB Squats
5 DB Bicep Curl
*Use one or both DBs as needed.*
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09 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Back Squat
(5-10-15-10-5)
Use 80%, 70%, 60%, 70%, 80% of your 1 RM.
WOD: For Time (10 Minute Cap)
100 Back Squats (60% of your 1 RM)
*Can come out of the rack

Stimulus/Focus: This WOD will make you stronger and build your muscular stamina. Make sure to use the correct weights.
Cool Down: 
ROMWOD
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08 August 2018

Warm-up: Coach’s Choice
Strength/Skill: 
Review the WOD movements
WOD: For Time
1 Round
50 Wall Balls (20/14)
50 Slam Balls (30/20)
50 Kettlebell Swings (1.5/1)
2 Rounds
25 Wall Balls (20/14)
25 Slam Balls (30/20)
25 Kettlebell Swings (1.5/1)
5 Rounds
10 Wall Balls (20/14)
10 Slam Balls (30/20)
10 Kettlebell Swings (1.5/1)

Stimulus/Focus:  This WOD is meant to be a struggle. Break your work into manageable sets and focus on keeping your breaks and transitions short.
Cool Down: 2 Rounds
Take each piece (one at a time) of your WOD equipment  on a 100 meter run.
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07 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(8 x 8 x 8 x 8 x 8 x 8 x 8 x 8)
Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Deadlifts (315/205)
8 Box Jumps (30/24)
100 Meter Run

Stimulus/Focus: This WOD is meant to be slow and heavy. Push yourself to find what weight and height that is for you. Aim for 5 rounds.
Cool Down: 3 Rounds
3 Strict Pull Ups
6 Strict Push Ups
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06 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Thruster
(5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: For Time
4-3-2-1
Rope Climbs
16-12-8-4
Thrusters (95/65)*RX+: 155/105

Stimulus/Focus: The intent of this WOD is meant to be light and fast. Aim for efficient rope climbs and try not to break your thrusters into more than two sets each round.
Cool Down: 4 Rounds
100 Meter Run
10 Ab Mat Sit Ups
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04 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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03 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Hang Clean
(3 X 2 X 1 X 1 X 1)
WOD: 6 RFT
100 Meter Run
3 Hang Cleans (135/95)
6 Pull Ups
9 Burpees

Stimulus/Focus: This WOD is meant to be moderate in weight. It is a combination of gymnastics, weightlifting and metabolic conditioning. Focus on unbroken work if possible, or small sets if needed, and quick transitions. Run hard! Aim for less than 15 minutes.
Cool Down: 
50 Double Unders
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02 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(10-8-6-4-2)
Start at 50% and work your way up to 90%. Lift on a 3-minute clock.
WOD: 4 Rounds for Reps
1 Minute ME Deadlifts (use 70% of your 1 RM)
Rest 2 Minutes
Cool Down:
ROMWOD