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07 February 2020

Warm-up: Coach’s Choice

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

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

WOD: 7 RFT (20 Minute Cap)
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 HRPUs

RX+: 125/85; HSPUs

Stimulus/Focus: Each set of movements should be unbroken. Take short breaks between each set. The challenge in this WOD will come from mentally getting through 7 rounds.

Compare to Date: 02.01.16

Cool Down: 3 Rounds
5 Strict Pull Ups
5 Calories (Bike)

Posted on

06 February 2020

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Refine Technique)

WOD: 6 RFT (18 Minute Cap)
10 Deadlifts (155/105)
5 Ring Push Ups
200 Meter Row

Stimulus/Focus: This is a very manageable time domain for this WOD. It is to allow for time to transition from the rowers to the low rings and for time to wait on equipment if needed. Push hard on the row and aim to complete all work unbroken. The deadlift row combination will help develop your grip strength.

Compare to Date: 02.04.16

Cool Down: ROMWOD

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05 February 2020

Warm-up: Coach’s Choice

Strength/Skill: Dynamic Overhead Squats
*15 Minutes to Work the Skill

WOD: 3RFT (25 Minute Cap)
39 Overhead Squats (65/45)
39 Toes to Bar
39 Double Unders (2 Minute)

Stimulus/Focus: This WOD will be taxing on the shoulders. Find a rep scheme you can manage and aim to stay with that. Keep breaks short.

Compare to Date: 02.03.16

Cool Down: 5 Minutes Shoulder Mobility/Stretching

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04 February 2020

Warm-up: Coach’s Choice

Strength/Skill: Max Height Box Jump

WOD: Boulder

Complete 5 RFT in 12 minutes or be crushed by the boulder!

5 Burpees
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)
20 Ab Mat Sit Ups

*If you don’t meet the time cap, perform 30 wall balls (20/14) at the 12 minute mark.

*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls ASAP!

Stimulus/Focus: Move quickly. Aim to go unbroken. Scale weight on KB to allow this.

*Compare to Date: 02.02.16

Cool Down: 2 Rounds
15 Goblet Squats
Farmer’s Carry Down and Back (switch arms at turn around point)

Posted on

03 February 2020

Happy 43rd Birthday Coach Lisa!

Warm-up: Coach’s Choice

Strength/Skill: Review the movement standards and get ready to work!

WOD: Lisa’s Birthday WOD: “Fabulous 43”

43 Minute Partner AMRAP

With only one partner working at a time, complete as many rounds as possible in 43 minutes-first movement listed is RX, second movement is RX+.

43 HRPUs/HSPUs
43 Deadlifts (65/45) (95/65)
43 Pull Ups (86 Jump Pull Ups)/C2B
43 Power Cleans (65/45) (95/65)
43 Ab Mat Sit Ups/GHD Sit Ups
43 Power Snatch (65/45) (95/65)
43 Air Squats/Pistols
43 Floor Press (65/45) (95/65)
43 Single Unders/Double Unders
43 Thrusters (65/45) (95/65)

Stimulus/Focus: Have fun with a friend!

Cool Down: Partner Choice

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31 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (5 x 5)
Use 75% for all sets. 5-second descent. Lift on a 3-minute clock.

WOD: For Time (20 Minutes)
10 Air Squats/Pistols
20 Pull Ups/Chest to Bar
30 Ab Mat Sit Ups/GHDs
40 Slam Balls (30/20)(50/30)
50 Floor Press (95/65)(135/95)
40 Slam Balls (30/20)(50/30)
30 Ab Mat Sit Ups/GHDs
20 Pull Ups/Chest to Bar
10 Air Squats/Pistols

*First movement/standard is RX, second is RX+. No mixing and matching.

Stimulus/Focus: Out and backs are always challenging because your body wants to be finished after the “out” part is finished. Stay in it mentally. Break your work into manageable sets that you can maintain on the way back in or you may get lost and not make your way back!

Cool Down: 4 Rounds
200 Meter Row
15 GHD Extensions

Posted on

30 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (10 Minute Cap)
75 Burpees
*Top of Each Minute 5 Wall Balls (20/14)

Stimulus/Focus: This workout is a cardio grind. Just go. The faster you go the less wall balls you have to do!

Cool Down: ROMWOD

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29 January 2020

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 2 )
Use 90% for all sets. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
3 Push Jerks (135/95)
6 Toes to Bar
12 Double Unders

Stimulus/Focus: Bye, bye shoulders! Try to rest between each movement so you can do the reps unbroken.

Cool Down: Tabata Diagonal Plank Holds