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01 March 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 5)

Use 70% for all sets. Lift on a 1-minute clock.

WOD: For Time (20 Minute Cap)

21-15-9

Deadlifts (275/185)

Strict Pull Ups

Stimulus/Focus: This workout will be a grind. It will likely be slow and done in singles. Just keep moving. Forearms are going to be screaming.

Cool Down: 4 Rounds10 GHD Sit Ups10 GHD Extensions

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26 February 2021

Warm-up: Coach’s Choice

Strength/Skill: Thruster

(20 Minutes to Find 1 RM)

WOD: 8 Minute AMRAP
4 Thrusters (135/95)
8 Toes to Bar
*Rest 2 Minutes Before Next Couplet

Stimulus/Focus: The weight is heavy and the gymnastics component is challenging. The low rep scheme should help you keep moving. Aim to do work unbroken. Strive for 5-6 rounds.

8 Minute AMRAP
8 Thrusters (95/65)
16 Ab Mat Sit Ups

Stimulus/Focus: The weight is moderate and gymnastics is basic. The rep count is higher, but should still allow you to go unbroken. Aim 5-6 rounds.

Cool Down: 5 Rounds
10 GHD Extensions
100 Meter Row

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25 February 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (12 Minute Cap)
10 Deadlifts (185/135)
10 Strict Push Ups

Stimulus/Focus: A pull and a push-weightlifting and gymnastics. The moderate weight, simple movement, and low rep scheme should allow you to keep moving quickly. Make sure your push ups are perfect.

Cool Down: 3 Rounds
5 Barbell Rollouts
10 Toes to Rings

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24 February 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)

Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats

RX+: 135/95 and pistols

Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.

Cool Down: ROMWOD

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23 February 2021

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2)

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (20 Minutes)
10-9-8-7-6-5-4-3-2-1
Clean (95/65)
Handstand Push Ups

RX+: 115/75, strict HSPUs, and one bar muscle up after each round

Stimulus/Focus: Lifting and gymnastics-a squat and a push. Low rep scheme should keep you moving. Keep breaks between movements short.

Cool Down: 4 Rounds
100 Meter Run
5 Strict Pull Ups

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22 February 2021

Warm-up: Coach’s Choice

Strength/SkillReview the WOD movements!

WODMetcon (Time)”Filthy Fifty-ish!”
Happy 56th Birthday, Coach Marc!

56 Box Jumps (24/20)
56 Jumping Pull Ups
56 Kettlebell Swings (1 pood/25#)
56 Alternating Step Lunges
56 Knees to Elbow
56 Push Press (45/25)
56 Supermans (2-second hold)
56 Wall Balls (20/14)
56 Burpees
56 Double Unders

Stimulus/Focus: Chipper time! Break when needed, but keep them short. Aim for less 45 minutes.

Cool Down: Wish Coach Marc a Happy Birthday!