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25 February 2020

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

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24 February 2020

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

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21 February 2020

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

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20 February 2020

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

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19 February 2020

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

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18 February 2020

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

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17 February 2020

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

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14 February 2020

Warm-up: Coach’s Choice

Strength/Skill: Handstand Work

WOD: 14 Minute Partner Valentine’s Day AMRAP
*One partner works, one partner holds the plank.
14 Deadlifts
14 Strict Push Ups
14 Hang Power Cleans
14 Step Lunges
14 Power Snatch
14 Mountain Climbers
14 Back Squats
14 Ab Mat Sit Ups
14 Push Press
14 Burpees

Male Teams: 115#
Coed Teams: 95#
Female Teams: 75#

Stimulus/Focus: Have fun! Partner WOD and ROMWOD day!

Cool Down: Partner Choice

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13 February 2020

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Position Lifts and Work to WOD Weight)

WOD: 10 Minute AMRAP
1 Deadlift (225/155)
10 Single Unders
2 Deadlifts (225/155)
20 Single Unders
3/30, 4, 40 . . .

RX+: 275/185 and Double Unders

Stimulus/Focus: This WOD is moderate in load and time. You decide if it is moderate in volume based on how much you get done.

Compare to Date: 02.09.16

Cool Down: ROMWOD

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12 February 2020

Warm-up: Coach’s Choice

Strength/Skill: Pistols

WOD: Super Sprint
5 RFT
4 HSPUs
100 Meter Run
8 Pistols
100 Meter Run
12 Pull Ups
100 Meter Run
16 Air Squats
100 Meter Run
20 Ab Mat Sit Ups
100 Meter Run

Stimulus/Focus: Super short rep scheme should allow you to push hard and fast. Try to do all work unbroken. There is no time cap, but aim for less than 30 minutes.

Compare to Date: 02.08.16

Cool Down: 5 Rounds
10 Superman Holds (2 seconds)
20 Mountain Climbers