Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 x 2 )
Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 21-15-9 (10 Minute Cap)
Overhead Squat (95/65)
Bupree (to a 6″ target)
Stimulus/Focus: Embrace the suck! This will be difficult to breathe. You can do that when you get finished! Aim to do the squats in no more than 2 sets per round. The buprees should be at a steady pace.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM)
WOD: For Time (20 Minute Cap)
100-90-80-70-60
Double Unders
50-45-40-35-30
Stimulus/Focus: This is Annie’s big sister! 🙂 Have fun with her!
Cool Down: Run, bike or row for 3-5 minutes
Happy 50th Birthday, Coach Lance! Let’s take on Filthy Fifty to “celebrate” Coach Lance today! Make sure to wish him a Happy Birthday!
Warm-up: Coach’s Choice
Strength/Skill: Review WOD Movements for Filthy Fifty!
WOD: Filthy Fifty For Time
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Stimulus/Focus: Benchmark time! We haven’t done this since January 19, 2017. Let’s see what you can do!
Female RX: 20″, 25# KB, 25# Push Press
Cool Down: 50 Bicep Curls (Barbell from WOD)
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (30 Minute Cap)
1 Round
30 Pull Ups
60 HRPUs
90 Air Squats
Then, 2 Rounds
15 Pull Ups
30 HRPUs
45 Air Squats
Then, 3 Rounds
10 Pull Ups
20 HRPUs
30 Air Squats
Stimulus/Focus: Time to work virtuosity-doing common things uncommonly well! See how your body performs best–longer rep schemes or shorter ones with more breaks.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 22 Minute AMRAP
12 Front Squats (95/65)
10 Calorie Row
8 HSPUs
*RX+: 135/95; strict
Stimulus/Focus: This WOD’s long time domain will challenge many of you to continue moving. Aim for steady movement with very short breaks. Front squats should be done unbroken. Pull hard on the rower. If you can do HSPUs, go for them-even if that means singles. You have a long time to work! If you are scaling them, scale in a way that will allow you to do them in no more than 2 sets each round. The numbers will be all over the board on this, but if you are relatively good at all three movements aim for at least seven rounds.
Cool Down: Tabata Hangs (from the rig)
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill)
WOD: 10 Minute EMOTM
2 DB TGU (50/35)
Stimulus/Focus: Time to work a skill we don’t practice often. This movement will develop midline stability and strength that will transfer over to all your major lifts. Spend time on it.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (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
100 Deadlifts (135/95)
*At the top of each minute do 5 strict push ups
Stimulus/Focus: This WOD is meant to get you to push your cycle rate on the deadlift. It is a natural movement. It should not be awkward. Move as quickly as you safely can.
Cool Down: 3 Rounds
5 Barbell Rollouts
30 Second Banded Hamstring Stretches (per side)
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 5)
Do all sets at 70%. Lift on a 3-minute clock.
WOD: Three 6-Minute AMRAPs
6 Minute AMRAP
6 Snatch (80%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (70%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (60%)
12 Double Unders
Stimulus/Focus: This WOD is meant to build your capacity to push harder over longer time domains. Push as hard as you can in each round. The goal is to get the same amount, if not more, in each 6-minute AMRAP. Push to see if you can get a round a minute each time.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (7 x 7 x 7 x 7 x 7 x 7)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
21-18-15-12-9-6-3
Floor Press (95/65)
3-6-9-12-15-18-21
Toes to Bar
Stimulus/Focus: This WOD will be tough on the shoulders. Aim to do your smaller sets unbroken, but plan to break your larger sets (no more than two breaks per set if possible) to avoid muscular failure.
Cool Down: 3 Rounds
15 GHD Extensions
5 Calories (Bike)
Warm-up: Coach’s Choice
Strength/Skill: High Hang Power Snatch (20 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
Even: 2 Complexes (60% from today)
Odd: 8 Calories (Row)
Complex: HHPS, HPS, PS
RX+: 80% and 10 calories
Stimulus/Focus: This WOD is designed to give you a chance to work a complex while fatigued. Push hard on the row, but aim for perfect movement on the barbell.
Cool Down: Tabata Bottom to Bottom Squats
