Category: Uncategorized

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17 October 2018

Warm-up: Coach’s Choice

Strength/Skill: Rings and HSPU work

WOD: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#/53#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Focus/Stimulus: This is a benchmark workout. If you can do the movments, focus on moving steadily throughout the 20 minutes. If you need to scale movements, find progressions that challenge you, but do not leave you frustrated.

Cool Down: Tabata Plank Holds

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16 October 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
Death By Deadlifts

Minute 1: 1 Deadlift
Minute 2: 2 Deadlifts
. . . Minute 20: 20 Deadlifts

*Use 60% of your 1 RM from today.
*Complete 6 burpees each minute once you “die.”

Stimulus/Focus: Just time to work light weight for reps with plenty of time to focus on form in the beginning. This will become a mental grind towards the end.
Cool Down: 4 Rounds
10 Banded Good Mornings
100 Meter Run

 

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15 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Snatch (6 x 2)
Use 70% of your 1 RM for all sets. The point is to work speed under the bar. Be super fast with light weight.
 
WOD: For Time
21-15-9
Snatch (75/55)
42-30-18
HRPUs
 
Stimulus/Focus: This WOD is meant to be light and fast. Focus on proper technique on both movements while moving as quickly as possible.
 
Cool Down: 4 Rounds
20 Second Sink Stretch
10 Ab Mat Sit Ups
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12 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (5 x 2 )
Use 90% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: 3 RFT (9 Minute Cap)
10 Floor Press (95/65)
15 Pull Ups
 
RX+: 135/95; chest to bars
 
Stimulus/Focus: The push-pull stimulus in this WOD will lead to muscle failure. Plan strategic breaks to avoid this.
 
Cool Down: 3 Rounds
100 Meter Row
5 Strict Push Ups
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11 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (5 x 3 )
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.
 
WOD: 12 Minute AMRAP
6 Overhead Squats (95/65)
6 Burpees over the Bar
 
Stimulus/Focus: The movements in this WOD make it difficult to breathe. It will tax you cardiovascularly. Aim for 10 rounds.
 
Cool Down: ROMWOD
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10 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Rope Climbs
 
WOD: 20 Minute Partner AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Weighted Box Step Overs (50/35)(24/20)
*Switch
 
Stimulus/Focus: This WOD is meant to focus on skill. Practice efficiency on the rope. The 20 minute time domain will make this a grind. Just keep moving.
 
Cool Down: Partner Choice
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09 October 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 Minute Death By)
Use 90% of your 1 RM for all lifts. Start with one rep and add one rep each minute until you can’t complete the reps in the minute. Then back down to the number you can complete and stay there for the rest of the time.
WOD: For Time
10-1  Deadlifts (135/95)
1-10 Wall Balls (20/14)
*Run 100 meters after each round of wall balls.

Stimulus/Focus: Try to go unbroken on wall balls. Aim for 12-15 minutes.
Cool Down: 40 Ab Mat Wall Ball Sit Ups (20/14)

 

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08 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean (6-5-4-3-2-1)
Start at 70% and get AHAP. Lift on a 3 minute clock.
 
WOD: 5 Rounds
6 Power Cleans (135/95)
12 Kettlebell Swings (1.5/1)
24 Double Unders
 
Stimulus/Focus: This WOD is meant to be moderate in load. It will be very grip intensive. Consider singles on the cleans to save your grip for kettlebell swings. Try to go unbroken on those, but if not strive for no more than 2 sets per round.
 
Cool Down: 3 Rounds
20 Seconds Achilles Wall Stretch (per side)
5 Strict Pull Ups