Posted on

04 February 2022

Warm-up: Coach’s Choice

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

Start at 80% and get AHAP. Lift on a 2 minute clock.

WOD: 8 Minute AMRAP
Max Effort Unbroken Shoulder Press (95/65)(65/45)
*Every break=25 Jumping Jacks
*Score is total shoulder press reps.

*Two minutes to rest before the next AMRAP.

8 Minute AMRAP
Max Effort Unbroken Hang Power Cleans (135/95)(95/65)
*Every break=30 Lunges
*Score is total number of hang power cleans.

Cool Down: Tabata Diagonal Plank Holds

Posted on

03 February 2022

Happy 45th Birthday Coach Lisa!

Warm-up: Coach’s Choice

Strength/Skill: Review the movement standards and get ready to work!

WOD: Lisa’s Birthday WOD: “Fabulous 45”
45 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 45  minutes-first movement listed is RX, second movement is RX+.
45 HRPUs/HSPUs
45 Deadlifts (65/45) (95/65)
45 Pull Ups (90 Jump Pull Ups)/C2B
45 Power Cleans (65/45) (95/65)
45 Ab Mat Sit Ups/GHD Sit Ups
45 Power Snatch (65/45) (95/65)
45 Air Squats/Pistols
45 Floor Press (65/45) (95/65)
45 Single Unders/Double Unders
45 Thrusters (65/45) (95/65)

Teen/Masters RX: 45/35
Teen/Masters RX+: 65/45

Stimulus/Focus: Have fun with a friend!

Cool Down: Partner Choice