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26 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill)

WOD: 30 Minute EMOTM
Minute 1: 2 Turkish Get Ups (1 per side)(70%)
Minute 2: ME GHD Sit Ups
Minute 3: ME Bike Calories
*10 Rounds for Reps

Stimulus/Focus: Push yourself as hard as you can. The bike and GHDs will tax you when it comes time to do the TGUs. Make sure to keep good form.

Cool Down: Tabata Superman Holds

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25 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Thruster (20 Minutes to Find Your 1 RM)

WOD: For  Time (9 Minute Cap)
12-9-6-9-12
Thruster (75/55)
Wall Ball (20/14)

Teen/Masters RX: 55/35; 14/10

Stimulus/Focus: A squat and a press. Two weighted movements. Same motion. Different piece of gear. Try to do all work unbroken.

Cool Down: ROMWOD

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24 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Chipper for Time (35 Minute Cap)
100 Jumping Jacks
90 Alternating Step Lunges
80 Double Unders
70 Slam Balls (30/20)
60 Ab Mat Sit Ups
50 Plate Ground to Overhead (45/25)
40 Alternating Snatch (35/20)
30 Burpees
20 Single-Arm Overhead Squats (35/20)(10 per side)
10 Rope Climbs

Teen/Masters RX: 20/15 Slam Ball; 25/15 plate; 20/15 DB

Stimulus/Focus: Just a chipper! Keep moving. Aim for large sets on each movement.

Cool Down: 400 Meter Run

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23 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Clean Complex (15 Minutes to Get Heavy for the Day)

Power Clean
Hang Clean (power or squat)
Clean (squat)

WOD: 20 Minute Partner AMRAP
Partner 1: 5 Power Cleans + 50 Meter Overhead Barbell Carry
Partner 2: Rest

Female RX: 95#
Male RX: 135#
Coed RX: 115#

Teen/Masters Female RX: 65#
Teen/Masters Male RX: 95#
Teem/Masters Coed RX: 75#

Partner 1 stands at the start line (by front door) with the bar. Partner 2 stands at the 100 meter mark (by the end of the sidewalk). Partner 1 completes 5 power cleans, then gets it overhead to carry it to partner 2. Partner 2 cannot start his/her power cleans until partner 1 sprints back to the start line. You will always do your barbell work at the same spot. That never changes. Partner 1 should mark a round after partner 2 drops the barbell off each time. If time is called on a carry, finish it and give yourself 10 reps.

Stimulus/Focus: Time to have fun with a partner doing a movement we don’t get to do often.

Cool Down: Partner Choice

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21 August 2021

Open Gym:

Make up a missed wodThis is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

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20 August 2021

Warm-up: Coach’s Choice

Strength/Skill: 3-Position Power Snatch (10 Minutes to Find Heavy for the Day)High Hang, Hang, Power

12 Minute EMOTM
1 3-Position Power Snatch (80%)

RX+: 90%

WOD: 20 Minute AMRAP
200 Meter Run
25 Double Unders
10 Burpee Toes to Bar

Stimulus/Focus: This is a cardio gasser. Aim for 5 rounds.

Cool Down: Tabata L-Hangs

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19 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )

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

WOD: 21-15-9 (9 Minute Cap)
Back Squats (135/95)
Handstand Push Ups

Teen RX: 95/65
Masters RX: 95/65 and seated dumbbell press (25/15)

Stimulus/Focus: Moderately challenging weight and gymnastics movement. Moderate volume. Try to do the squats unbroken. Break HSPUs as needed, but try to do bigger sets than usual.

Cool Down: 3 Rounds
100 Meter Row
10 Toes to Rings

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18 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: 4 Rounds for Reps
1 Minute ME Up and Overs (100/75)
1 Minute ME Kettlebell Overhead Squats (1.5/1)
1 Minute ME GHD Sit Ups
1 Minute ME Kettlebell Bottoms Up Carries (25′)(25#/15#)
1 Minute ME Med Ball Cleans (20/14)

Teen/Masters RX: 75/50; 1/25#; 25#/18#; 14/10

Stimulus/Focus: This workout is designed to get you comfortable with movements we don’t incorporate often. Work as hard as you can at each station. Choose weights that do not frustrate you, but challenge you to keep moving.

Cool Down: ROMWOD

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16 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 )

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

WOD: Time)5 RFT (12 Minute Cap)
10 Split Jerks (95/65)
10 Pull Ups

RX+: 135/95; C2B
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65; C2B

Stimulus/Focus: This work will be taxing on your shoulders. Attempt to do the earlier rounds unbroken. Break the later rounds into no more than 2 sets.

Cool Down: 5 Rounds
5 Wall Angels
5 Goalposts

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16 August 2021

Warm-up: Coach’s Choice

Strength/Skill: Partner Deadlift (15 Minutes to Find Your 1 RM)

WOD: For Time (25 Minute Cap)
400 Meter Partner Run
40 Partner Deadlifts (405/275)
20 Synchro Bar Facing Burpees
300 Meter Partner Run
30 Partner Deadlifts (405/275)
15 Synchro Bar Facing Burpees
200 Meter Partner Run
20 Partner Deadlifts (405/275)
10 Synchro Bar Facing Burpees
100 Meter Partner Run
10 Partner Deadlifts (405/275)
5 Synchro Bar Facing Burpees

Teen/Masters RX: 275/185

Stimulus/Focus: Have fun playing with a partner! 🙂

Cool Down: Partners’ Choice