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19 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (3 x 3 x 3 x 3 )

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

WOD: 10 RFT (20 Minute Cap)
5 Front Squats (165/115)(115/75)
5 Strict Handstand Push Ups

Stimulus/Focus: This should be a challenging workkout. The load is heavy and the gymnastics movement is challenging. The long time domain gives you room to challenge yourself with difficult scales.

Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run

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18 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1 )

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

WOD: 5 RFT (10 Minute Cap)
100 Meter Run
10 Burpees

RX+: 15 Burpees

Stimulus/Focus: This is a gasser. Push hard. You won’t want to, but try to keep going at the same quick pace you use to start the WOD. Do not break the burpees.

Cool Down: 500 Meter Row

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15 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (10 x 10)

Stimulus/Focus: Crush the legs! Lift out of the rack and on a 3-minute clock.

WOD: Max Effort 1-Mile Run

Stimulus/Focus: Run fast when your legs are fatigued. The run will start when the last three-minute lift clock expires.

Cool Down: Put away your gear!

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14 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (4 x 4)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
2 Rope Climbs
20 Alternating Step Lunges
10 Ring Push Ups

Stimulus/Focus: To climb the rope efficiently you need to engage your upper body, lower body and midline. The movements in the workout will tax those very parts and make climbing more difficult. Push yourself to move quickly through them and spend time working efficient climbs. Aim for 6-8 rounds.

Cool Down: Tabata One-Arm Bar Hangs

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13 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to

WOD: 500 For Time . . . I think!
105 Double Unders
52 DB Hang Power Snatch
86 Air Squats
74 DB Hang Power Cleans
42 Mountain Climbers
26 DB Overhead Squats
61 Seated Knees to Elbows
34 DB Thrusters
8 Wall Walks
12 Man Makers

*One DB for all DB movements. Use (35/20)(20/15).
*Must finish one movement before moving onto the next.
*Must go in order.

Cool Down: ROMWOD

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12 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Out and Back For Time (16 Minute Cap)
50 Deadlifts (135/95)(95/65)
25 Burpees
100 Ab Mat Sit Ups
25 Chest to Bar
50 Deadlifts (135/95)(95/65)

Stimulus/Focus: This workout will hit all the things. Find a good pace and keep moving!

Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions

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11 October 2021

Warm-up: Coach’s Choice

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

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

WOD: For Time (8 Minute Cap)
12-9-6-9-12
Power Snatch (95/65)(65/45)
Wall Balls (20/14)(14/10)

Stimulus/Focus: This workout should move quickly. Attempt to do all work unbroken, but definitely do not break more than once each round. This should be an all out sprint. You will feel gassed-as you should!

Cool Down: 400 Meter Wall Ball Run

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08 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 )

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

WOD: 5 RFT (15 Minute Cap)
5 Push Press (95/65)(65/45)
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)(1/25#)

RX+: 135/95; 30/24; 2/1.5
Teen/Masters RX+: 95/65; 24/20; 1.5/1

Stimulus/Focus: This triplet should tax your breathing and your entire body. Aim to do work unbroken.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
*Switch at turn around point
10 Goblet Squats (KB from WOD)