Posted on

08 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (5 x 3 )

Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock. Work bar cycling.

WOD: 3 RFT (12 Minute Cap)
20 Dumbbell Alternating Power Snatch (50/35)(35/20)
15 Box Step Overs (24/20)(50/35)
*Masters/Teens use the same box but the (35/20) dumbbell

Stimulus/Focus: This should be fast. Push as hard as you can. Aim to do the work unbroken. Use one dumbbell for both movements.

Cool Down: ROMWOD

Posted on

07 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10-9-8-7-6-5-4-3-2-1)

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)
-21-15-9-
Floor Press (155/105)(105/70)
Ab Mat Sit Ups
*At every (-) run 400 meters for a total of 1 mile.

Stimulus/Focus: This WOD is meant to be heavy. Challenge yourself. Choose a weigh that you cannot do unbroken. Aim for something that you can do in three sets each round.

Cool Down: 4 Rounds
10 Supermans
5 Ring Rows

Posted on

06 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (6 x 6 x 6 x 6 x 6 x 6)

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

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

Stimulus/Focus: Strive to do the sets of 5, 10 and 15 unbroken on everything. Take one break on the 20 and 25 if needed.

Cool Down: 4 Rounds
100 Meter Run
15 GHD Extensions

Posted on

04 June 2022

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Posted on

03 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (5 x 5 )

Use 80% for all sets.

WOD: 6 RFT (No Cap)
10 Shoulder Press (65/45)(45/35)
20 Wall Balls (20/14)(14/10)

Stimulus/Focus: The goal is to go unbroken on this workout! It will get harder as your shoulders get more smoked. Rest as needed between movements in order to allow yourself to go unbroken. You can only click RX if you succeed in going unbroken on all six rounds of both movements (using the prescribed standards).

Cool Down: 400 Meter Run with Your Wall Ball

Posted on

02 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up (15 Minutes to Work Odd Objects)

WOD: 20 Minute EMOTM
Even: 2 Turkish Get Up (35/20)(20/15)
Odd: ME Ab Mat Sit Ups
*Score is total number of sit ups.
*Sit ups can’t be completed unless the 2 TGUs are performed in the minute before.

Stimulus/Focus: This workout is midline driven. Move well through the TGUs and be quick on the sit ups.

Cool Down: Tabata Supermans (2-second count)