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10 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD Movements

WOD: 3 Rounds
1 Minute Bike Cals
1 Minute GHD Extensions
1 Minute Up and Overs
1 Minute Muscle Ups
1 Minute Rope Climbs

Stimulus/Focus: This WOD is meant to be an active recovery day before 20.1. It incorporates some movements we don’t get to do often. You can push your body in each minute as much as you want.

Cool Down: ROMWOD

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09 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)
10 Deadlifts (155/105)
10 HSPUs

Stimulus/Focus: This WOD is meant to be light and fast. The deadlifts should be fast and unbroken-or in no more than 2 sets. The HSPUs should be the same. Scale as needed to make that manageable.

Cool Down: 3 Rounds
100 Meter Row
15 GHD Sit Ups

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08 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 5 Rounds
1 Minute ME Power Snatch (95/65)
1 Minute ME Double Unders
1 Mnute ME Pull Ups

Stimulus/Focus: This WOD has a little bit of everything in it–some weightlifting, metabolic condiditoning, and gymnastics. The goal is to push hard each minute. Your score is your total reps.

Cool Down: Tabata Ab Mat Sit Ups

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07 October 2019

Warm-up: Coach’s Choice

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

WOD: 5k Run

Stimulus/Focus: The point of this WOD is . . . to run a 5k. Don’t time cap yourself. Just get it done!

Cool Down: Walk to the end of the sidewalk and back after you finish your 5k

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04 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock.

WOD: Three Couplets

WOD #1: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Pull Ups

WOD #2: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Burpees

WOD #3: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Toes to Bar

Stimulus/Focus: Push as hard as you can in each of these couplets. Try to squat clean the first rep and do all reps unbroken. Take quick breaks between movements.

Cool Down: Tabata Handstand Holds

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03 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: Chipper Time (40 Minute Time Cap)
100 Double Unders
90 Ab Mat Sit Ups
80 Air Squats
70 Hand Release Push Ups
60 Jump Lunges
50 Alternating KB Snatch (1.5/1)
40 Burpees
30 KB Swings (1.5/1)
20 Med Ball Cleans (20/14)
10 Wall Walks
Stimulus/Focus: Chipper Time! Get through each movement before moving onto the next.

Cool Down: 500 Meter Row or 400 Meter Run or .75 Mile Bike

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02 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 3)
Each set should be a series of fast singles, but each must be lifted and lowered. Stand up between each rep. Focus on a good set on the bar each time. Use 90% for each set and lift on a 3-minute clock.

WOD: 15 Minute AMRAP
400 Meter Run
15 Bodyweight Deadlifts

Stimulus/Focus: This WOD will be tough on the legs. There is no place to rest them. Aim for 4-6 rounds.

Cool Down: Tabata Banded Good Mornings

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01 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )
Tempo floor press-five seconds down, five seconds up. Start at 60% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
500 Meter Row
15 Floor Press (135/95)

Stimulus/Focus: This WOD is a heavy pull-push workout. The weight of the barbell should be heavy, but you should be able to complete all rounds in no more than 3 sets. Pull hard on the rower to give yourself as much time as possible on the bar.

Cool Down: 3 rounds
5 Strict Pull Ups
5 Strict Push Ups

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30 September 2019

Warm-up: Coach’s Choice

Strength/Skill: Review the Bear Complex

WOD: Bear Complex (7 x 7 x 7 x 7 x 7 x 7 x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Stimulus/Focus: You have 5 minutes for each of 7 rounds. You must complete the above complex 7 times without releasing the bar. Increase weight each time. Your score is the highest weight you can successfully complete in one 5-minute round. The second push press can be a push jerk. Keep your mind and body engaged or you will fail this-seven reps is a lot of time on the bar.

Cool Down: 400 Meter Run

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30 August 2019

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 3 RFT
25 Shoulder Press (65/45)
50 Burpees
75 Double Unders
400 Meter Run

Stimulus/Focus: Bye, bye shoulders! Rest on the run! Aim for less than 35 minutes.

Cool Down: Gymnastics Reps