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05 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Floor Press – 5 x 4 x 3 x 2 x 1

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

WOD: For Time (12 Minute Cap)

10-9-8-7-6-5-4-3-2-1

Floor Press (135/95)(95/65)

Toes to Bar

RX+: (185/135)(135/95) and strict T2B

Stimulus/Focus: This workout will be challenging on the shoulders. The weight should be heavy. Strive to go unbroken on each movement. The decreasing rep scheme should allow for this.

Cool Down: 3 Rounds

15 GHD Extensions

5 Wall Angels

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02 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Power Clean – 15 Minutes to Get AHAP

WOD: For Time (21 Minute Cap)

21-15-9-15-21

Power Clean (60%)

Handstand Push Ups

RX+: 70% and strict HSPUs

Stimulus/Focus: A great pull push workout! The decreasing and then increasing rep scheme will be challenging mentally. Try to do large sets and take short breaks.

Cool Down: 3 Rounds

10/7 Calories Assault Bike

10 Toes to Rings

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01 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Review Rope Climbs and Devils Press

WOD: 10 RFT (20 Minute Cap)

5 Devils Press (35/20)(20/15)

1 Rope Climb

Stimulus/Focus: A skill workout. The weight and rep scheme are both manageable. Work the movements and keep moving.

Cool Down: 4 Rounds

100 Meter Farmer’s Carry

100 Meter Sprint

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29 November 2022

Warm-up: Coach’s Choice

Strength/Skill: Deadlift – 4 x 4

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

WOD: Hard Cindy

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

RX: To click RX you must use a dumbbell for pull ups and squats. You must use the same dumbbell for both movements. For push ups, men will put their feet on a 30″ box and females on a 24″ box. You will have two scores–your number of rounds and reps is one. Your weight used is the other.

Cool Down: Tabata Candlestick Raises

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28 November 2022

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat – 5 x 5 x 5 x 5

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

WOD: For Time (18 Minute Cap)

21-18-15-12-9-6-3

Overhead Squats (95/65)(65/45)

Double Unders

Ab Mat Sit Ups

Stimulus/Focus: This will be taxing on the whole body. The double unders will leave you winded. Rest on the sit ups. Try to go unbroken on all work. If needed take one break on the bigger sets of overhead squats.

Cool Down: 500 Meter Row