Posted on

29 December  2017

Warm-up:
Coach’s Choice

Strength/Skill:
Clean Work

WOD:
5 Rounds
6 Cleans (65/45)
6 Toes to Bar
3 Rounds
10 Hang Cleans (65/45)
10 Double Unders
1 Round
30 High Hang Cleans (65/45)
30 Ab Mat Sit Ups
*RX+: 95/65

Cool Down:
3 Rounds
5 HSPUs
10 Bicep Curls

Posted on

01 January  2018

Warm-up:
Coach’s Choice

Strength/Skill:
Grab a Partner and Get Ready to Work!

WOD:
Partner 2018 WOD for Time
1018 Meter Row Buy In (non-rowing partner must hold the plank; switch as needed)
Then, with one partner working and one resting, complete:
100 Air Squats
100 KB Swings (1.5/1)
100 Box Jumps (24/20)
100 Slam Balls (30/20)
100 Pull Ups
100 FR Lunges (one DB 50/35)
100 Ab Mat Sit Ups
100 Alternating Dumbbell Snatch (50/35)
100 HRPUs
100 Wall Balls (20/14)

Cool Down:
Partner Choice

Posted on

04 January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (3 x 3 x 3 x 3 x 3)
*Start around 80% of your 1 RM.
WOD: Metcon (Time)
5 RFT
10 Power Cleans (115/75)
5 HSPUs
25 Air Squats
*RX+: 135/95, Strict HSPUs, Pistols

Cool Down:
3 Rounds
20 Second Banded Shoulder Distraction
20 Candlestick Raises

Posted on

08 January  2018

Warm-up:
Coach’s Choice
Strength/Skill: Back Squat
(2 x 2 x 2 x 2 x 2 x 2 x 2)
*Get AHAP for a double.

WOD:
5 Minute AMRAP
1 Burpee
2 Box Jumps (24/20)
3 Kettlebell Swings (1.5/1)

Cool Down:
3 Rounds
20 Second Achilles Wall Stretch (each side)
200 Meter Row

Posted on

09 January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (15 Minutes to Work Positions)
*High Hang, Hang, Full
WOD: Triple Couplet for Time
3 Rounds
3 High Hang Snatch (65/45)
6 Pull Ups
3 Rounds
3 Hang Snatch (65/45)
6 Knees to Elbow
3 Rounds
3 Snatch
6 Toes to Bar

Cool Down:
3 Rounds
10 Banded Pull Aparts (Shoulders)
5 Bicep Curls (Barbell from WOD)