Month: February 2020

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
50 Double Unders (2 minutes of effort)
5 Rounds
3 Deadlifts (275/185)
6 Wall Balls (20/14); (12’/10′)
9 Box Jumps (30/24)
Then, 50 Double Unders (2 minutes of effort)

Stimulus/Focus: This workout is meant to be heavy and slower moving. Find scales that are just that for you.

Compare to Date: 03.08.20

Buy Out: 3 Rounds
10 Banded Good Mornings
30 Second Achilles Wall Stretch (per side)

Warm-up: Coach’s Choice

Strength/Skill: Clean (5 x 5)
*Use 70% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
3 HSPUs
5 Cleans (Squat) 95/65
10 Bar Hops

Stimulus/Focus: The short rep scheme should allow you to push hard and move quickly. The moderate time domain will challenge you to maintain a fast pace. Push yourself to go as hard as you can and try to maintain that pace for the entire 12 minutes. Aim for 8-10 rounds. If you can move quickly and keep it up you may be able to get 1 round per minute.

Compare to Date: 01.25.16

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Kettlebell Work

WOD: For Time (15 Minute Cap)
*5 Rounds
10 HRPUs
5 KB Swings (1.5/1)
*5 Rounds
10 Air Squats
5 Slam Balls (30/20)
*5 Rounds
10 Ab Mat Sit Ups
5 Med Ball Cleans (20/14)

Stimulus/Focus: This WOD is moderate in volume and load. Your work should be fast and unbroken. Focus on quick transitions.

Compare to Date: 04.01.16

Cool Down: 5 Rounds
10 Partner Wall Balls
10 Partner Wall Ball Ab Mat Sit Up Passes

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 2 )
*Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 7 RFT (10 Minute Cap)
4 Floor Press (155/105)
8 Burpees

Stimulus/Focus: This WOD is meant to be a sprint. See if you can keep each round under a minute. The weight of the floor press should be moderate. Work should be unbroken.

Compare to Date: 06.15.16

Cool Down: 3 Rounds
50 Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start with 75% of your 1 RM. Get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT (15 Minute Cap)
5 Shoulder Press (65/45)
5 Pull Ups
10 Push Press (65/45)
10 K2E
15 Jerks (65/45)
15 T2B
*RX+: 95/65

Stimulus/Focus: Killer on shoulders and grip. Break when needed, but keep them short. Go unbroken whenever possible.

Compare to Date: 03.21.16

Cool Down: 3 Rounds
5 Strict Push Ups
5 Calories on Bike

Warm-up: Coach’s Choice

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

WOD: Ladder for Time
Snatch (1-10 reps at 95/65)
Burpee (10-1)
*Full Squat Snatch

Stimulus/Focus: Both of these movements are cardiovascularly taxing as well as muscularly fatiguing. Find a pace you can maintain and stay there. Stay checked in mentally.

Compare to Date: 05.02.16

Cool Down: 50 Double Unders

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: Dip/Muscle up progressions

WOD: 20 Minute EMOTM
Odd: 2 M/U or 5 Progressions
Even: 5 Wall Walks

Stimulus/Focus: Skill WOD day! Spend time on the skill or you will not get better. This is not a fast metcon. Be patient in the movements.

Compare to Date: 04.22.16

Buy Out: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (10 x 3 )
*Use 70% of 1 RM for all sets. Lift on a 2-minute clock.

WOD: 12 Minute AMRAP
5 Back Squats (135/95)
10 Bar Hops
5 Barbell Rollouts

Stimulus/Focus: The moderate time domain will teach you to pace yourself. Work should be unbroken with short breaks in between each movement. Do not rush the barbell rollouts. They should be controlled with your midline, not your arms and legs.

Compare to Date: 03.07.16

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 60% of your 1 RM. Get AHAP. Lift on a 3-minute clock.

WOD: 3-Part AMRAP
4-Minute AMRAP
5 Deadlifts (225/155)
5 Burpees
Rest 1 Minute

4-Minute AMRAP
5 Power Cleans (135/95)
5 Toes to Bar
Rest 1 Minute

4-Minute AMRAP
5 Push Press (95/65)
5 Pull Ups

Stimulus/Focus: Short time domains, back to back, will teach your body to push hard over longer time domains. Treat each WOD as if it were your only workout. Push as hard as you can. Keep reps unbroken whenever possible. Change weights quickly. Aim for 6 rounds per workout.

Compare to Date: 02.17.16

Cool Down: 2 Rounds
5 Wall Walks
20 Bar Hops

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 3)
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: For Time
400 Meter Run
10 Shoulder Press (65/45)
1 Weighted Box Step Up (65/45 and 24″/20″)
9/2, 8,3 . . . Unitl you get to 1/10
400 Meter Run

Stimulus/Focus: This WOD is light and fast. Try to hold onto the bar as long as you can. Take short breaks when needed. Push hard on the runs.

Compare to Date: 02.16.16

Cool Down: 2 Rounds
10 Over the Box Buprees
200 Meter Row