Posted on Leave a comment

27 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Handstand Skill Work

WOD: 20 Minute AMRAP
2 Bar Muscle Ups
25′ Handstand Walk
10 Pistols

Stimulus/Focus: Gymnastics workout! Find scales that challenge you and keep moving.

Cool Down: Tabata Seated Knees to Elbow

Posted on Leave a comment

26 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)

Start at 70% and get AHAP. Lift on a 3-minute clock. Each lift should be a tempo lift and lower–5 seconds each time.

WOD: 20 Minute AMRAP
10 Sit Ups
20 Double Unders
1 Bear Crawl

Stimulus/Focus: All cardio WOD. Just keep moving!

Cool Down: Tabata Handstand Holds

Posted on Leave a comment

25 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (Work Up to WOD Weight)

WOD: 5 3-Minute Rounds
3 Minute Cap
10 Push Jerk (125/85)(85/60)
Max Reps Strict Pull Ups
Rest 2 Minutes
Repeat four more times.
Score is total number of strict pull ups.
RX+: (165/115)(115/75) and strict chest to bar

Cool Down: ROMWOD

Posted on Leave a comment

24 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5 )

Use your bodyweight for all sets. Lift on a 2-minute clock.

WOD: For Time (No Cap)
50 Air Squats
400 Meter Walking Lunges
50 Air Squats

Stimulus/Focus: Just a grind! Kill those legs. Keep moving!

Cool Down: 400 Meter “Run”–loosen those legs up!

Posted on Leave a comment

23 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Power 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 (15 Minute Cap)
25-20-15-10-5
Handstand Push Ups
5-4-3-2-1
Power Cleans (175/125)(125/85)

Stimulus/Focus: A push and a pull. Gymnastics and barbell. Advanced and heavy. Time to work the skills!

Cool Down: 3 Rounds

20 Bar Hops / 5 Ring Dips

Posted on Leave a comment

20 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1)

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

WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ring Push Ups

Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice versa. Try to do rounds of 3, 6 and 9 unbroken. Take no more than one break on the larger sets.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Posted on Leave a comment

19 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Ring Work: Muscle Up Progressions

WOD: 20 Minute AMRAP
8 Burpees
2 Ring Muscle Ups
*Masters RX: 4 Chest to Bar

Stimulus/Focus: This workout gives you an opportunity to work an advanced gymnastics movement while fatigued. Try to keep your muscle ups together if you can. Aim for 10+ rounds.

Cool Down: Tabata Side Plank Holds

Posted on Leave a comment

17 May 2022

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 5 x 5 x 5 x 5 )

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

WOD: For Time (15 Minute Cap)
15-12-9-12-15
Thruster (95/65)(65/45)
Toes to Bar
*At each (-), complete 25 double unders (for a total of 100)

Stimulus/Focus: This workout will tax all the things–legs, shoulders and lungs. Try to do big sets of work and take short breaks between them. Aim to go unbroken on the thruster.

Cool Down: 3 Rounds
5 Wall Wipes (each arm)
100 Meter Run