Month: November 2018

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19 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Shoulder Press (20 Minutes to Find 1 RM)
 
WOD: A Couple Couplets
 
21-15-9 (5 Minute Cap)
Shoulder Press (45/35)
Weighted Box Step Ups (45/35)(24/20)
 
Rest until the 5 minute cap is reached and then . . .
 
21-15-9 (5 Minute Cap)
Bicep Curls (45/35)
Overhead Step Lunge (45/35)
 
Cool Down: 3 Rounds
10 Skull Crushers (45/35)
10 Decline Push Ups (24/20)
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16 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (3 4-Minute Rounds)
In each four-minute round go for max unbroken reps. Use 65% of your 1 RM for your weight.
 
WOD: 21-15-9
Floor Press (95/65)
Kettlebell Swings (1.5/1)
*200 Meter Run Before and After Each Round (total of 4 runs)
 
RX+: 155/105; 2/1.5
 
Stimulus/Focus: The WOD is meant to be light and fast. Aim for less than 12 minutes.
 
Cool Down: 4 Rounds
20 Second Sink Stretch
5 Beat Swings (Open-Close)
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14 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
 
WOD: 15 Minute AMRAP
5 Back Squats (225/155 from the rack)
10 Ab Mat Sit Ups
 
Stimulus/Focus: HEAVY! Work steady and keep moving. Aim for 7-8 rounds.
 
Cool Down: Tabata Handstand Holds
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13 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Snatch (20 Minutes to Find 1 RM)
 
WOD: 20 Minute EMOTM
2 Complexes (60%)
*High Hang Power Snatch, Hang Power Snatch, Power Snatch
 
Stimulus/Focus: Work speed under the bar and perfect movement.
 
Cool Down: Tabata Mountain Climbers
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12 November 2018

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Work up to WOD weight)

WOD: McGhee
30-Minute AMRAP
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″

In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

*Female RX: 185 and 20″
*HRPUs

Stimulus/Focus: Benchmark time! 30 minutes is a long time. Pace yourself.

Cool Down: Athlete’s Choice

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09 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
 
WOD: 15-12-9-12-15
Front Squat (95/65)
Handstand Push Ups
 
Stimulus/Focus: Light weight and advanced gymnastics. Work fast on the bar and spend time on the HSPUs. Strive to do slightly bigger sets than you typically do since the reps in each round are less than usual. Find a progression that challenges you, but doesn’t leave you frustrated.
 
Cool Down: 3 Rounds
10 Calorie Row
5 Strict Pull Ups
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08 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (3 x 3 x 2 x 2 x 1 x 1 )
Start at 70% and get AHAP. Lift on 3-minute clock.
 
WOD: 12 Minute AMRAP
15 Deadlifts (135/95)
30 Double Unders
 
Stimulus/Focus: This WOD will tax your grip and your breathing. Strive for 8 rounds.
 
Cool Down: Tabata Banded Achilles and Hamstring Stretches
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07 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Handstand Work
 
WOD: 20 Minute AMRAP
5 Burpees
25′ Handstand Walk
100 Meter Run
 
Stimulus/Focus: This WOD is meant to test an advanced gymnastics skill while being taxed cardiovascularly. It is designed to force you to get upside down and work a skill we don’t spend much time working. So make sure to be here or you won’t get better!
 
Cool Down: Tabata Chin Over the Bar Hold
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06 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Clean (20 Minutes to Find Your 1 RM)
 
WOD: For Reps
5 Minutes ME Cleans at 75%
Rest 1 Minute
5 Minutes ME Cleans at 50%
 
Stimulus/Focus: This WOD is meant to be moderate to light for each person. Move steadily and don’t stop. Try to accumulate at least 50 reps total in the two rounds.
 
Cool Down: Run 500 Meters
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05 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (5 x 5 )
Use 75% for all sets. Lift on a 3-minute clock.
 
WOD: 7 RFT
3 Split Jerks (95/65)
5 Pull Ups
 
RX+: 135/95 and C2B
 
Stimulus/Focus: This WOD is meant to be light and fast, but to give you a chance to focus on form. Make each split jerk perfect. Be fast under the bar. Strive to do all work unbroken. Aim for less than 10 minutes.
 
Cool Down: 3 Rounds
8 Calories Bike
15 Ab Mat Sit Ups