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
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
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
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2)
Start at 75% of your 1 RM. Lift on a 3-minute clock.
WOD: 21-15-9 (10 Minute Cap)
Power Snatch (95/65)
Box Jump (24/20)
Stimulus/Focus: This should be a sprint. Try not to break your power snatches into more than 2 or 3 sets each round.
Compare to Date: 02.11.16
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 2)
*Use 75% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: T.U.P. (Time)
15-12-9-6-3
Power Cleans, 135#
Pull-ups
Front Squats, 135#
Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
*Female RX: 95
Stimulus/Focus: Hero WOD! Push hard. Try to do the front squats unbroken. You may want to do the power cleans in singles to save your grip for pull ups. No time cap, but aim for 20 minutes.
Compare to Date: 02.15.16
Cool Down: 4 Rounds
100 Meter Row
10 V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 7 RFT (20 Minute Cap)
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 HRPUs
RX+: 125/85; HSPUs
Stimulus/Focus: Each set of movements should be unbroken. Take short breaks between each set. The challenge in this WOD will come from mentally getting through 7 rounds.
Compare to Date: 02.01.16
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Calories (Bike)
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Refine Technique)
WOD: 6 RFT (18 Minute Cap)
10 Deadlifts (155/105)
5 Ring Push Ups
200 Meter Row
Stimulus/Focus: This is a very manageable time domain for this WOD. It is to allow for time to transition from the rowers to the low rings and for time to wait on equipment if needed. Push hard on the row and aim to complete all work unbroken. The deadlift row combination will help develop your grip strength.
Compare to Date: 02.04.16
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Dynamic Overhead Squats
*15 Minutes to Work the Skill
WOD: 3RFT (25 Minute Cap)
39 Overhead Squats (65/45)
39 Toes to Bar
39 Double Unders (2 Minute)
Stimulus/Focus: This WOD will be taxing on the shoulders. Find a rep scheme you can manage and aim to stay with that. Keep breaks short.
Compare to Date: 02.03.16
Cool Down: 5 Minutes Shoulder Mobility/Stretching
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: Boulder
Complete 5 RFT in 12 minutes or be crushed by the boulder!
5 Burpees
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)
20 Ab Mat Sit Ups
*If you don’t meet the time cap, perform 30 wall balls (20/14) at the 12 minute mark.
*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls ASAP!
Stimulus/Focus: Move quickly. Aim to go unbroken. Scale weight on KB to allow this.
*Compare to Date: 02.02.16
Cool Down: 2 Rounds
15 Goblet Squats
Farmer’s Carry Down and Back (switch arms at turn around point)
Happy 43rd Birthday Coach Lisa!
Warm-up: Coach’s Choice
Strength/Skill: Review the movement standards and get ready to work!
WOD: Lisa’s Birthday WOD: “Fabulous 43”
43 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 43 minutes-first movement listed is RX, second movement is RX+.
43 HRPUs/HSPUs
43 Deadlifts (65/45) (95/65)
43 Pull Ups (86 Jump Pull Ups)/C2B
43 Power Cleans (65/45) (95/65)
43 Ab Mat Sit Ups/GHD Sit Ups
43 Power Snatch (65/45) (95/65)
43 Air Squats/Pistols
43 Floor Press (65/45) (95/65)
43 Single Unders/Double Unders
43 Thrusters (65/45) (95/65)
Stimulus/Focus: Have fun with a friend!
Cool Down: Partner Choice
