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30 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (4 x 6)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: For Time
10-1 Toes to Bar
1-10 Floor Press (95/65)
 
Stimulus/Focus: This WOD is very shoulder intensive. Plan strategic breaks to avoid muscle failure. Focus on quick transitions. Aim for less than 8 minutes.
 
Cool Down: 3 Rounds
10 GHD Extensions
5 Strict Pull Ups
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29 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Turkish Get Up (Time to Work the Skill)
 
WOD: 4 Rounds (1 Minute at Each Movement)
ME Bike Calories
ME TGU
ME GHD
ME Rope Climbs
ME Up and Overs
 
Stimulus/Focus: This is designed to practice movements we don’t get to do often. Work as hard as you can on each one.
 
Cool Down: ROMWOD
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28 November 2018

Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2  x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
10-8-6-4-2
Snatch
50-40-30-20-10
Double Unders

RX Male: 85, 95, 115, 125, 135
RX Female: 55, 65, 75, 85, 95

Stimulus/Focus: This WOD will tax you cardiovascularly. Change your weights after double unders to give yourself time to breath.
Cool Down: 3 Rounds
Banded Shoulder Distraction (20 seconds per side)
5 Strict Toes to Bar (or knee raises)

 

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27 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (4 x 10 )
Use 50% for all sets. Lift on a 2-minute clock.
 
WOD: 4 RFT
25 Deadlifts (115/75)
25 Burpees
400 Meter Run
 
Stimulus/Focus: Just move. Work consistently. Aim for 20- 25 minutes.
 
Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups
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26 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 3 Rounds for Max Effort Power Clean Reps
 
30 Seconds Work/30 Seconds Rest
25 Seconds Work/35 Seconds Rest
20 Seconds Work/40 Seconds Rest
15 Seconds Work/45 Seconds Rest
10 Seconds Work/50 Seconds Rest
 
RX: 95/65
RX+: 155/105
 
Stimulus/Focus: Work as hard as you can during the short work time. Rest time is built in the WOD. Don’t make your own rest time. Push hard!
 
Cool Down: Tabata Bottom to Bottom Squats
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21 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 10 Minute AMRAP
10 Overhead Squats (75/55)
5 Ring Dips
 
RX+: 115/75
 
Stimulus/Focus: Focus on your ring dips in this WOD. If you can do them, go unbroken. If you can’t, find a scale that pushes you to get better at them.
 
Cool Down: Tabata Hollow Rock Holds
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20 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 12 Minute AMRAP
3 Deadlifts (315/205)
6 Box Jumps (30/24)
9 Wall Balls (30/20 slam ball)
12 Double Unders
 
Stimulus/Focus: This WOD is intended to be heavy and slow. The short rep scheme will help you move through each movement without getting bogged down, but your movements will be slower. Strive for 4-6 rounds.
 
Cool Down: Tabata Achilles Wall Stretches