Month: October 2019

16 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (10 x 10 x 10 x 10)
Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: 5 Rounds (15 Minute Cap)
10 Burpees
15 Overhead Squats (95/65)
20 Double Unders

Stimulus/Focus: This WOD will tax you cardiovascularly. If the prescribed weight is too heavy for you, find a weight you can lift unbroken for all 5 rounds and go fast! If you have double unders, get them. If not, do 90 singles just to keep moving.

Cool Down: Tabata V-Ups

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)

WOD: For Time (20 Minute Cap)
5 Floor Press (185/135)
25 Pull Ups
10 Floor Press (155/105)
15 Chest to Bar
15 Floor Press (135/95)
5 Bar Muscle Ups

Stimulus/Focus: This WOD is meant to be heavy in load and advanced in movement. Make sure that you scale each movement to challenge, but not frustrate, you.

Cool Down: 4 Rounds
10 Calories on the Bike
5 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Clean (15 Minutes to Find Your Heavy for the Day)

WOD: 30 Minute Clock
Every 3 Minutes:
1 Clean + 2 Front Squats (85% from Strength)

Stimulus/Focus: The WOD is meant to develop your strength and muscular stamina. Push yourself to lift heavy!

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: 3 Rounds
1 Minute Bike Cals
1 Minute GHD Extensions
1 Minute Up and Overs
1 Minute Muscle Ups
1 Minute Rope Climbs

Stimulus/Focus: This WOD is meant to be an active recovery day before 20.1. It incorporates some movements we don’t get to do often. You can push your body in each minute as much as you want.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)
10 Deadlifts (155/105)
10 HSPUs

Stimulus/Focus: This WOD is meant to be light and fast. The deadlifts should be fast and unbroken-or in no more than 2 sets. The HSPUs should be the same. Scale as needed to make that manageable.

Cool Down: 3 Rounds
100 Meter Row
15 GHD Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 5 Rounds
1 Minute ME Power Snatch (95/65)
1 Minute ME Double Unders
1 Mnute ME Pull Ups

Stimulus/Focus: This WOD has a little bit of everything in it–some weightlifting, metabolic condiditoning, and gymnastics. The goal is to push hard each minute. Your score is your total reps.

Cool Down: Tabata Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)

WOD: 5k Run

Stimulus/Focus: The point of this WOD is . . . to run a 5k. Don’t time cap yourself. Just get it done!

Cool Down: Walk to the end of the sidewalk and back after you finish your 5k

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock.

WOD: Three Couplets

WOD #1: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Pull Ups

WOD #2: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Burpees

WOD #3: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Toes to Bar

Stimulus/Focus: Push as hard as you can in each of these couplets. Try to squat clean the first rep and do all reps unbroken. Take quick breaks between movements.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Chipper Time (40 Minute Time Cap)
100 Double Unders
90 Ab Mat Sit Ups
80 Air Squats
70 Hand Release Push Ups
60 Jump Lunges
50 Alternating KB Snatch (1.5/1)
40 Burpees
30 KB Swings (1.5/1)
20 Med Ball Cleans (20/14)
10 Wall Walks
Stimulus/Focus: Chipper Time! Get through each movement before moving onto the next.

Cool Down: 500 Meter Row or 400 Meter Run or .75 Mile Bike

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 3)
Each set should be a series of fast singles, but each must be lifted and lowered. Stand up between each rep. Focus on a good set on the bar each time. Use 90% for each set and lift on a 3-minute clock.

WOD: 15 Minute AMRAP
400 Meter Run
15 Bodyweight Deadlifts

Stimulus/Focus: This WOD will be tough on the legs. There is no place to rest them. Aim for 4-6 rounds.

Cool Down: Tabata Banded Good Mornings