Month: 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)

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1)

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

WOD: For Time (10 Minute Cap)
15-12-9
Power Cleans (165/115)(115/75)
45-36-27
Double Unders

Stimulus/Focus: This workout should be heavy. Choose a weight that forces you to complete the power cleans in singles.

Cool Down: 4 Rounds
100 Meter Run
5 Barbell Rollouts

Warm-up: Coach’s Choice

Strength/Skill: Get ready to work!

WOD: 20 Minute AMRAP
10 HRPU
20 Calorie Row
30 Air Squats

Rx+
10 Handstand Push Ups
20 Calorie Row
30 Alternating Pistols

Stimulus/Focus: This is a challenging gymnamstics workout. Find scales that challenge you were you are. Aim for 3-4 rounds.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Sumo Deadlift (10 x 10 x 10 x 10 x 10)

Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 4 Rounds (30 Minute Cap)
800 Meter Turn Around Run
*400 meters, then when you get to your spot you will turn around and run the other direction for 400 meters more.*
25 Burpees

Stimulus/Focus: This workout is a cardio grind. Just keep moving.

Cool Down: 50 Ab Mat Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (5 x 5 x 5 x 5 x 5)

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

WOD: Opposing Ladder for Time (12 Minute Cap)
1-10 Overhead Squats (95/65)(65/45)
10-1 Pull Ups
*RX+: (135/95)(95/65) and Chest to Bars

Stimulus/Focus: This workout will be taxing on your shoulders. Try to do the overhead squats unbroken.

Cool Down: 5 Rounds
5 Strict Push Ups
10 Ab Mat Sit Ups