Month: July 2021

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 15 Minute AMRAP
5 Dumbbell Power Snatches (50/35)(Left Side)
5 Dumbbell Overhead Step Lunges (50/35)(Left Side)
5 Dumbbell Power Snatches (50/35)(Right Side)
5 Dumbbell Overhead Step Lunges (50/35)(Right Side)
2 Rope Climb

Teen/Masters RX: 35/20

Stimulus/Focus: Time to work a few movements we don’t do often. Try to do all work on one side without breaking. Rest as needed before starting the other side. Practice efficiency on the rope.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

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

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
25 Power Cleans (95/65)
50 Kettlebell Swings (1.5/1)
100 Ab Mat Sit Ups
50 Kettlebell Swings (1.5/1)
25 Power Cleans (95/65)

RX+: 135/95; 2/1.5
Teen/Masters RX: 65/45; 1/25#
Teen/Masters RX+: 95/65; 1.5/1

Stimulus/Focus: This will be challenging on your grip. You may want to do singles on the power cleans to save your grip for the KBs. Do larger sets of those. Maintain a steady pace on the ab mat sit ups.

Cool Down: 4 Rounds
100 Meter Farmer’s Carry with KB (from WOD)(Switch hands at the halfway mark)
10 Goblet Squats

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (4 x 3 x 2 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 5  RFT (15 Minute Cap)
21 Double Unders
15 Wall Balls (20/14)
9 Shoulder Press (65/45)

RX+: 30/20; 95/65
Teen/Masters RX: 14/10; 45/35
Teen/Master RX+: 20/14; 65/45

Stimulus/Focus: This will be tough on the shoulders. try to do each set of work unbroken. Rest as needed between movements in order to do this.

Cool Down: 400 Meter Run with Wall Ball (from WOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10 x 3 )

Use 85% for all sets. Lift on a 3-minute clock.

WOD: For Time (15 Minute Cap)
10 Floor Press (135/95)
20 Toes to Bar
10 Floor Press (135/95)
20 Calories on Bike
10 Floor Press (135/95)
20 Chest to Bar
10 Floor Press (135/95)
20 GHD Extensions
10 Floor Press (135/95)

Stimulus/Focus: Aim for unbroken floor press. Break the other reps as needed.

Cool Down: 5 Strict Push Ups
5 Barbell Rollouts