Posted on

07 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2)

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

WOD: Out and Back For Time (15 Minute Cap)
60 Floor Press (115/75)(75/55)
40 Ab Mat Sit Ups
20 Burpees Over the Bar
40 Ab Mat Sit Ups
60 Floor Press (115/75)(75/55)

Stimulus/Focus: Maintain larger sets of work throughout the movement. Nothing should bog you down at any point. Find a steady pace and maintain it.

Cool Down: 3 Rounds
15 Bar Hops
10 Superman Holds (2-second count)

Posted on

06 December 2021

Warm-up: Coach’s Choice

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

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

WOD: For Time (20 Minute Cap)
5-10-15-20-25
Cleans (95/65)(65/45)
25-20-15-10-5
Toes to Bar

Stimulus/Focus: This WOD will be taxing on your grip. Try to do the rounds of 5 and 10 unbroken. Maintain larger sets on the higher rep rounds. Take short breaks.

Cool Down: 3 Rounds
10 GHD Extensions
5  Push Hand Release Push Ups

Posted on

03 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 2 )

Use 90% for all sets. Lift on a 3-minute clock.

WOD: For Time (20 Minute Cap)
50-30-20
Thrusters (65/45)(45/35)
Pull Ups

Stimulus/Focus: Two evil movements together again. The large rep scheme will force you to break. Keep your pull ups in small sets with short breaks. Do larger sets on thrusters since the weight is light.

Cool Down: 500 Meter Row

Posted on

02 December 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (6 x 3)

Use 75% on all sets. Work the rebound. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP
5 Slam Balls (30/20)(20/15)
10 Double Unders

Stimulus/Focus: This is a quick turnover workout. All work should be unbroken with very short breaks. Aim for 20 rounds.

Cool Down: Tabata Handstand Holds