Posted on

01 November 2018

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 5 )
Use 70% for all sets and lift on a 2-minute clock.

WOD: 3 RFT
10 Push Jerk (95/65)
20 Bar Hops

Stimulus/Focus: This WOD is meant to be light and fast. Aim to be unbroken with fast transitions. Strive for less than 5 minutes.

Cool Down: ROMWOD

Posted on

31 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Get Ready to Work!
 
WOD: 4-Person Team WOD
 
Run 400 meters as a group of 4
 
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
 
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
 
*Switch WODs when both pairs are finished.
 
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
 
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Only one person in each pair can work at a time.
Pairs cannot move to the second part until the other pair is finished with their first part.
 
Cool Down: Team Choice
Posted on

30 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (4 X 4)
Use 80% for all sets. Lift on a 3-minute clock.
 
WOD: For Time
2-4-6-8-10
Deadlifts
10-20-30-40-50
HRPUs
 
Male RX weights: 245/225/205/185/155
Female RX weights: 165/155/145/135/105
 
Stimulus/Focus: This WOD is designed to be moderate in load and higher in volume. Work on virtuosity–move well in these basic movements. Be quick in your transitions–both in changing weight and within movements. Aim for less than 20 minutes.
 
Cool Down: 100 Calories-Bike, Row, Skierg, Run (400m run = ~25 calories)
*Choose at least three of the above to accumulate 100 calories
Posted on

29 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)
 
WOD: For Time
20-16-12-16-20
Floor Press (95/65)
10-8-6-8-10
Step Lunges (95/65)
 
Stimulus/Focus: Light floor press and moderate step lunges. Go unbroken on floor press if possible. The descending and then ascending rep scheme will be a mental challenge.
 
Cool Down: 3 Rounds
10 Bicep Curls
10 Skull Crushers
Posted on

26 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Goat Work: Choose 4 goats and spend 5 minutes on each one of them.
 
WOD: 4 Sprints
 
Stimulus/Focus: Move as quickly as you can through each of these WODs in order to give yourself as much time to recover as possible.
 
5 Minute Cap
21-15-9
Pull Up
HRPUs
 
5 Minute Cap
21-15-9
Air Squats
Ab Mat Sit Ups
 
5 Minute Cap
21-15-9
Step Lunge
Ground to Overhead (45/25)
 
5 Minute Cap
21-15-9
Double Unders
Toes to Bar
 
Cool Down: Tabata Side Planks
Posted on

23 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (6 x 6 x 6)
Get AHAP. Lift on a 3-minute clock.
 
WOD: Fight Gone Bad (3 Rounds for reps)
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute each movement
1-minute rest
Female RX: 14# ball, 55# barbell
 
Stimulus/Focus: This is a benchmark WOD. Push as hard as you can!
 
Cool Down: 400 Meter Run
Posted on

22 October 2018

Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: For Time
100 Front Squats (95/65)
EMOTM: 5 KB Swings (1.5/1)
Stimulus/Focus: This WOD is meant to push you to work quickly. Get as many front squats in as possible in each minute and complete your KB swings as fast as possible.
Cool Down: 4 Rounds
Down and Back Farmer’s Carry
10 GHD Sit Ups
10 GHD Extensions

 

Posted on

19 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 6 RFT (12 minute time cap)
5 Split Jerks (135/95)
25 Double Unders
 
RX+: 155/105; 50 double unders
Stimulus/Focus: Tough on the shoulders. Strive to go unbroken.
 
Cool Down: 3 Rounds
5 Wall Angels
5 Goal Posts