Month: January 2020

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 5)
Use 75% for all sets. 5-second descent. Lift on a 3-minute clock.

WOD: For Time (20 Minutes)
10 Air Squats/Pistols
20 Pull Ups/Chest to Bar
30 Ab Mat Sit Ups/GHDs
40 Slam Balls (30/20)(50/30)
50 Floor Press (95/65)(135/95)
40 Slam Balls (30/20)(50/30)
30 Ab Mat Sit Ups/GHDs
20 Pull Ups/Chest to Bar
10 Air Squats/Pistols

*First movement/standard is RX, second is RX+. No mixing and matching.

Stimulus/Focus: Out and backs are always challenging because your body wants to be finished after the “out” part is finished. Stay in it mentally. Break your work into manageable sets that you can maintain on the way back in or you may get lost and not make your way back!

Cool Down: 4 Rounds
200 Meter Row
15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (10 Minute Cap)
75 Burpees
*Top of Each Minute 5 Wall Balls (20/14)

Stimulus/Focus: This workout is a cardio grind. Just go. The faster you go the less wall balls you have to do!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 2 )
Use 90% for all sets. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
3 Push Jerks (135/95)
6 Toes to Bar
12 Double Unders

Stimulus/Focus: Bye, bye shoulders! Try to rest between each movement so you can do the reps unbroken.

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 10 Minute AMRAPs
5 Toes to Rings
5 Ring Pull Ups

10 Minute AMRAP
5 Ring Dips
5 Ring Rows

Cool Down: 5 Ring Muscle Ups or Progressions

Warm-up: Coach’s Choice

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

WOD: 20 Minute EMOTM
1 Cluster (80%)
Stimulus/Focus: Time to practice a newer movement.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Bar Muscle Up Progressions and Skill Work

WOD: For Time (15 Minute Cap)
5 Bar Muscle Up Progressions/Bar Muscle Ups
10 HRPUs/HSPUs
15 Calorie Row
20 Step Lunges/Jump Lunges
25′ Bear Crawl/HS Walk
20 Step Lunges/Jump Lunges
15 Calorie Row
10 HRPUs/HSPUs
5 Bar Muscle Up Progressions/Bar Muscle Ups

Stimulus/Focus: Just a time to practice some skills we don’t get to incorporate often. You may mix and match the RX and RX+ options to appropriately challenge yourself.

Cool Down: 50 Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 x 2 )
Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: 21-15-9 (10 Minute Cap)
Overhead Squat (95/65)
Bupree (to a 6″ target)

Stimulus/Focus: Embrace the suck! This will be difficult to breathe. You can do that when you get finished! Aim to do the squats in no more than 2 sets per round. The buprees should be at a steady pace.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM)

WOD: For Time (20 Minute Cap)
100-90-80-70-60
Double Unders
50-45-40-35-30

Stimulus/Focus: This is Annie’s big sister! 🙂 Have fun with her!

Cool Down: Run, bike or row for 3-5 minutes

Happy 50th Birthday, Coach Lance! Let’s take on Filthy Fifty to “celebrate” Coach Lance today! Make sure to wish him a Happy Birthday!

Warm-up: Coach’s Choice

Strength/Skill: Review WOD Movements for Filthy Fifty!

WOD: Filthy Fifty For Time
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Stimulus/Focus: Benchmark time! We haven’t done this since January 19, 2017. Let’s see what you can do!

Female RX: 20″, 25# KB, 25# Push Press

Cool Down: 50 Bicep Curls (Barbell from WOD)

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (30 Minute Cap)
1 Round
30 Pull Ups
60 HRPUs
90 Air Squats
Then, 2 Rounds
15 Pull Ups
30 HRPUs
45 Air Squats
Then, 3 Rounds
10 Pull Ups
20 HRPUs
30 Air Squats

Stimulus/Focus: Time to work virtuosity-doing common things uncommonly well! See how your body performs best–longer rep schemes or shorter ones with more breaks.

Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions