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12 April 2021

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5 x 2 )

Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)
15 Thrusters (135/95)
200 Meter Run
20 Thrusters (95/65)
400 Meter Run
30 Thrusters (65/45)
800 Meter Run

Teen and Master’s RX: 95/65; 65/45; 45/35

Stimulus/Focus: This will be taxing on the lungs and legs. Try not to break the thrusters in more than two sets and push hard ont the runs.

Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups

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09 April 2021

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: For Time (25 Minute Cap)
21-18-15-12-9-6-3
Kettlebell Swings (1.5/1)
42-36-30-24-18-12-6
Alternating Step Lunges
*One rope climb at each dash*

Teen/Masters RX: 1pood/25#

Stimulus/Focus: This WOD will challenge you. Your legs and shoulders will be taxed when you go to the rope. Work on good mechanics and efficiency when you get there each time.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (Switch at Turn Around)
15 GHD Extensions
15 GHD Sit Ups

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08 April 2021

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 )

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

WOD: 6 RFT (15 Minute Cap)
10 Power Snatch (70% of heaviest triple from today)
15 Wall Balls (20/14)
*At the top of each minute do three burpees*

Teen/Masters RX: 14/10

Stimulus/Focus: This is going to push you. Try to do your work in no more than two sets. Be ready for the burpees and get them done quickly in order to have as much time to work as possible.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

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07 April 2021

Warm-up: Coach’s Choice

Strength/Skill: Pause Back Squat (3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock. Pause for 2 seconds in the bottom of each squat.

WOD: 7 Minute AMRAP
10 Back Squats (95/65)
5 Pull Ups

*RX+: 155/105; Chest to Bar Pull Ups

Teen/Masters RX: 115/75
Teen/Masters RX+: 155/105; C2B

Stimulus/Focus: Short and not-so-sweet! Aim to do all work unbroken. Take short breaks between each set to allow you the ability to do this. Push hard. It is only 7 minutes!

Cool Down: ROMWOD

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06 April 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6)

Use 80% for all sets. Lift on 3-minute clock.

WOD: 5 RFT (12 Minute Cap)
10 Deadlifts (135/95)
50 Double Unders

Teen/Masters RX: 95/65

Stimulus/Focus: Leg burner! Just go. If you can go unbroken, do it!

Cool Down: 3 Rounds
100 Meter Run
5 Strict Toes to Bar
*Scale to kipping T2B or knee raises if needed*

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05 April 2021

Warm-up: Coach’s Choice

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

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

WOD: 21-15-9-15-21 (20 Minute Cap)
Push Press (95/65)
Ring Push Ups
*400 Meter Run at Each Dash*

Teen/Masters RX: 65/45

Stimulus/Focus:  Shoulders and shoulders. Push and push. Rest them on the run! Aim to go unbroken or in two sets on your push press. Keep good form on ring push ups. Break as often as needed to keep that good form.

Cool Down: 3 Rounds
5 Strict Pull Ups
15 Candlestick Raises

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02 April 2021

Warm-up: Coach’s Choice

Strength/Skill: Clean and Jerk

(20 Minutes to Find Your 1 RM)

WOD: 100 Strict Push Ups for Time (15 Minute Cap)
*Every time you break, do one clean and jerk at 80% of your 1 RM.

*RX+: HSPUs (Kipping is allowed)

Stimulus/Focus: Plan strategically. If your first sets are too big, you may end up doing the later sets in singles. That would be a lot of clean and jerks.

Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions

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01 April 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (4 x 3)

Use 85% for all sets. Lift on a 2-minute clock.

WOD: “GI Karen”
5 RFT  (25 Minute Cap)
20 Burpee Pull Ups
30 Wall Balls (20/14)

Stimulus/Focus: What better way to do Karen and GI Jane than to put them together?!  Have fun!

Cool Down: 400 Meter Run with Wall Ball

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30 March 2021

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2)

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

WOD: 15 Minute AMRAP
5 Power Snatch (70% of heaviest double from today)
10 Ab Mat Sit Ups
15 Double Unders

Stimulus/Focus: This workout should allow you to keep moving. The weight isn’t heavy and the rep scheme is short. Try to do all work unbroken.

Cool Down: Tabata Superman Holds