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17 January 2020

Warm-up: Coach’s Choice

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

WOD: 22 Minute AMRAP
12 Front Squats (95/65)
10 Calorie Row
8 HSPUs

*RX+: 135/95; strict

Stimulus/Focus: This WOD’s long time domain will challenge many of you to continue moving. Aim for steady movement with very short breaks. Front squats should be done unbroken. Pull hard on the rower. If you can do HSPUs, go for them-even if that means singles. You have a long time to work! If you are scaling them, scale in a way that will allow you to do them in no more than 2 sets each round. The numbers will be all over the board on this, but if you are relatively good at all three movements aim for at least seven rounds.

Cool Down: Tabata Hangs (from the rig)

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16 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill)

WOD: 10 Minute EMOTM
2 DB TGU (50/35)

Stimulus/Focus: Time to work a skill we don’t practice often. This movement will develop midline stability and strength that will transfer over to all your major lifts. Spend time on it.

Cool Down: ROMWOD

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15 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time
100 Deadlifts (135/95)
*At the top of each minute do 5 strict push ups

Stimulus/Focus: This WOD is meant to get you to push your cycle rate on the deadlift. It is a natural movement. It should not be awkward. Move as quickly as you safely can.

Cool Down: 3 Rounds
5 Barbell Rollouts
30 Second Banded Hamstring Stretches (per side)

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14 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Snatch (5 x 5)
Do all sets at 70%. Lift on a 3-minute clock.

WOD: Three 6-Minute AMRAPs
6 Minute AMRAP
6 Snatch (80%)
12 Double Unders
Rest 2 Minutes

Then, 6 Minute AMRAP
6 Snatch (70%)
12 Double Unders
Rest 2 Minutes

Then, 6 Minute AMRAP
6 Snatch (60%)
12 Double Unders

Stimulus/Focus: This WOD is meant to build your capacity to push harder over longer time domains. Push as hard as you can in each round. The goal is to get the same amount, if not more, in each 6-minute AMRAP. Push to see if you can get a round a minute each time.

Cool Down: Tabata Side Plank Holds

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13 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (7 x 7 x 7 x 7 x 7 x 7)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)
21-18-15-12-9-6-3
Floor Press (95/65)
3-6-9-12-15-18-21
Toes to Bar

Stimulus/Focus: This WOD will be tough on the shoulders. Aim to do your smaller sets unbroken, but plan to break your larger sets (no more than two breaks per set if possible) to avoid muscular failure.

Cool Down: 3 Rounds
15 GHD Extensions
5 Calories (Bike)

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10 January 2020

Warm-up: Coach’s Choice

Strength/Skill: High Hang Power Snatch (20 Minutes to Find Your 1 RM)

WOD: 20 Minute EMOTM
Even: 2 Complexes (60% from today)
Odd: 8 Calories (Row)

Complex: HHPS, HPS, PS
RX+: 80% and 10 calories

Stimulus/Focus: This WOD is designed to give you a chance to work a complex while fatigued. Push hard on the row, but aim for perfect movement on the barbell.

Cool Down: Tabata Bottom to Bottom Squats

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09 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Refine the Technique)

WOD: Death By Deadlifts
*Minute 1: 1 Deadlift (95/65)
*Minute 2: 2 Deadlifts (95/65)
*Add one rep each minute until you cannot lift the required number of reps in the minute.

Stimulus/Focus: This WOD will be taxing on your grip. Take advantage of the rest the early rounds provide. When you get to higher numbers you may want to do singles to save your grip.

Cool Down: ROMWOD

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08 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5)
Use 85% for all sets. 5-second descent. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
15 Back Squats (95/65)
1 Bear Crawl

Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow most people time to finish, but you should push for less than 10 minutes. Go hard!

Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups

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07 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Push Press (15 Minutes to Find Your 1 RM)

WOD: For Time (30 Minute Cap)

1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.

Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.

Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.

Stimulus/Focus: This WOD will be very challenging. Find scales that allow you to finish each triplet in less than 10 minutes. This might force you to scale the reps, weights, or movements . . . or all of those things! Talk to your coach about the best scaling options for you.

Cool Down: Run 400 Meters

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06 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Set up your station for “The 12 Days of Christmas” WOD!

WOD: The Twelve Days of Christmas (Time)
1 – Wall Walk
2 – KB Swings (1.5/1)
3 – Pull Ups
4 – Wall Balls (20/14)
5 – HRPUs
6 – Slam Balls (30/20)
7 – Ab Mat Sit Ups
8 – G20 (45/25)
9 – Burpees
10 – Med Ball Cleans (20/14)
11 – T2B
12 – Goblet Squats (1.5/1)

Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until starting with 12 and going back to 1!

Cool Down: Athlete Choice