Posted on

08 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (6 x 6)

Use 75% for all sets. Lift on a 3-minute clock.

WOD: 5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Deficit HSPUs
*Two 45# plates for males/one for females*
*Rest 2 Minutes Before Next AMRAP

5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Strict HSPUs
*Rest 2 Minutes Before Next AMRAP

5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 HSPUs

Stimulus/Focus: These AMRAPs are meant to focus on gymnastics. The weight for the back squat is moderate and remains constant. The gymnastics movements increase in difficulty. Find scales that achieve that stimulus for you.

Cool Down: Tabata Hollow Rock Holds

Posted on

05 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1)

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

WOD: 5 RFT (20 Minute Cap)
500/350 Meter Row
*Pull the distance in as few pulls as possible.
*Complete twice the number of pulls to equal the distance in double unders (for example, if it takes you 40 pulls, do 80 double unders).

Stimulus/Focus: Cardio WOD! Just keep moving! Pull hard, not fast!

Cool Down: Your Choice

Posted on

04 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Muscle Up Progressions

WOD: 20 Minute AMRAP
2 Ring Muscle Ups
25 Air Squats
50 Ab Mat Sit Ups

Stimulus/Focus: All the bodyweight stuff! Pull, squat, midline. Find a good pace and keep moving. Aim for 4-5 rounds.

Cool Down: Tabata Plank Holds

Posted on

03 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (4 x 3 )

Use 75% for all sets. Lift on a three minute clock.

WOD: 10 Minute EMOTM
100 Meter Run
Max Effort Power Cleans (135/95)(95/65) with Remaining Time in the Minute

Stimulus/Focus: Move fast! It is only 10 minutes. You will be gassed the entire time. Score is your number of power cleans in the ten minutes.

Cool Down: ROMWOD

Posted on

02 November 2021

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 )

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

WOD: 100 Overhead Squats (75/55)(55/35) For Time
*3 Burpees at the Top of Every Minute

Stimulus/Focus: This will be taxing on your muscles and lungs. There is nowhere to slow down. The weight you use for the overhead squats should allow you to full snatch the first rep every time and keep moving quickly. Try to start the burpees right at the top of the minute and have the bar back into position by 15 seconds into the minute. Transitions are going to be key.

Cool Down: 50 Sit Ups