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29 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 7 Minute AMRAP
7 SDLHP (75/55)
7 HRPUs

Stimulus/Focus: Just go! Motor through these 7 minutes.

Cool Down: Gymnastics Reps

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26 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Clean and Jerk (20 Minutes to Find Your 1 RM)
Any style of clean and jerk is acceptable.

WOD: 20 Minute EMOTM
Even: Clean and Jerk (70%)
Odd: 30 Double Unders

Stimulus/Focus: Time to work skill without the need to speed through the movement. Move well.

Cool Down: Gymnastics Reps

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25 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: For Time
1000 Meter Row
50 Strict Pull Ups
1000 Meter Row
100 Strict Push Ups
1000 Meter Row
150 Air Squats

Stimulus/Focus: Find your happy pace! Break work up into small sets and rest as needed. Keep a good pace on the rower each time.

Cool Down: ROMWOD

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24 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Handstand Work

WOD: Out and Back
25 HSPUs
50 Wall Balls (20/14)
75 Burpees
50 Wall Balls (20/14)
25 HSPUs

Stimulus/Focus: Bye, bye shoulders! Be careful on the way out or you may not be able to get back!

Cool Down: Gymnastics Reps

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23 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Snatch (3 Singles Every 3 minutes for 4 Rounds)
*Time to work the quick reset. Increase weight each round.

WOD: Squat Randy
75 Squat Snatches (75/55)

Stimulus/Focus: Short work, short breaks. Aim for less than 12 minutes.

Cool Down: Gymnastics Reps

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22 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT
25 Floor Press (135/85)
25 Deadlifts (185/135)
600 Meter Run

Stimulus/Focus: This WOD is moderate to heavy in load and volume. Focus on efficiently changing weights each time. Aim for less than 18 minutes.

Cool Down: Gymnastics Reps

Posted on

22 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT
25 Floor Press (135/85)
25 Deadlifts (185/135)
600 Meter Run

Stimulus/Focus: This WOD is moderate to heavy in load and volume. Focus on efficiently changing weights each time. Aim for less than 18 minutes.

Cool Down: Gymnastics Reps

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19 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )
Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: For Time
3-6-9-12-15-18-21
Overhead Squats (75/55)
6-12-18-24-30-36-42
Double Unders

Stimulus/Focus: Taxing on all the things . . . legs, shoulders, and motor. Push through. Aim for less than 10 minutes.

Cool Down: Gymnastics Reps

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18 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Review the movement and get ready!

WOD: GI Jane (Time)
100 Burpee Pull Ups for Time

Stimulus/Focus: One movement-two combined-100 times. Find a pace and try to maintain it.

Cool Down: ROMWOD

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17 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Hang Clean (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: For Time
10-1 Hang Clean (95/65)
20-2 Box Jump Overs (24/20)

RX+: 135/95; 30/24

Stimulus/Focus: Legs are going to be tired! Aim for less than 20 minutes.

Cool Down: Gymnastics Reps