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10 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (10 x 10 x 10)
Start at 60% and get AHAP. Lift on a 5-minute clock.
 
WOD: 10 Minute GAFAP
1 Back Squat (95/65)
10 Double Unders
2/20; 3/30; 4/40; 5/50, etc
 
Stimulus/Focus: This WOD is meant to tax you cardiovascularly. Just push through the suck. It is only 10 minutes!
 
Cool Down: Tabata Ab Mat Sit Ups
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07 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Clean (5 X 5 X 5)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 15-12-9
Cleans (115/75)
Bar Facing Burpees
 
Stimulus/Focus: This WOD is light in load and volume, but has more taxing movements. Focus on working steadily. Aim for less than 12 minutes.
 
Cool Down: 50 Double Unders
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06 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Med Ball Cleans
 
WOD: 300 Med Ball Squats for Time (20/14)
 
Stimulus/Focus: This WOD is meant to challenge you to work past your mental desire to stop and to get you to do larger sets of work. You are going to have to come in to find out how we are going to do that! It’s going to be a fun WOD, so make sure to get into a class!
 
Cool Down: ROMWOD
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05 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (10 x 10 x 10 x 10)
*Start at 50% and get AHAP. Lift on a 3-minute clock.
 
WOD: 12 Minute AMRAP
4 Deadlifts (225/155)
8 Alternating Dumbbell Snatch (50/35)
 
Stimulus/Focus: This WOD is moderate in load and volume. The shorter rep counts per movement should allow you to go unbroken and have a fast turnover between movements and rounds. Aim for 8-12 rounds.
 
Cool Down: Tabata One-Arm Hangs
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04 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)
 
WOD: 30-20-10
Front Squats (95/65)
Kettlebell Swings (1.5/1)
 
RX+: 135/95; 2/1.5
 
Stimulus/Focus: This WOD is intended to be light to moderate. Plan strategic breaks to avoid muscular failure. Aim for the final round of 10 to be unbroken.
 
Cool Down: 3 Rounds
Farmer’s Carry (Down and Back)
7 Strict Push Ups
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03 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 10 RFT (10 Minute Cap)
10 Push Press (75/55)
5 Pull Ups
 
Stimulus/Focus: This WOD is designed to test your mental fortitude with 10 rounds. Work should be unbroken and transitions should be fast.
 
Cool Down: 5 Minutes of Shoulder Mobility
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30 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (4 x 6)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: For Time
10-1 Toes to Bar
1-10 Floor Press (95/65)
 
Stimulus/Focus: This WOD is very shoulder intensive. Plan strategic breaks to avoid muscle failure. Focus on quick transitions. Aim for less than 8 minutes.
 
Cool Down: 3 Rounds
10 GHD Extensions
5 Strict Pull Ups
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29 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Turkish Get Up (Time to Work the Skill)
 
WOD: 4 Rounds (1 Minute at Each Movement)
ME Bike Calories
ME TGU
ME GHD
ME Rope Climbs
ME Up and Overs
 
Stimulus/Focus: This is designed to practice movements we don’t get to do often. Work as hard as you can on each one.
 
Cool Down: ROMWOD
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28 November 2018

Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2  x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
10-8-6-4-2
Snatch
50-40-30-20-10
Double Unders

RX Male: 85, 95, 115, 125, 135
RX Female: 55, 65, 75, 85, 95

Stimulus/Focus: This WOD will tax you cardiovascularly. Change your weights after double unders to give yourself time to breath.
Cool Down: 3 Rounds
Banded Shoulder Distraction (20 seconds per side)
5 Strict Toes to Bar (or knee raises)

 

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27 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (4 x 10 )
Use 50% for all sets. Lift on a 2-minute clock.
 
WOD: 4 RFT
25 Deadlifts (115/75)
25 Burpees
400 Meter Run
 
Stimulus/Focus: Just move. Work consistently. Aim for 20- 25 minutes.
 
Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups