Posted on

16 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
12 Deadlifts (95/65)
6 Overhead Step Lunges (95/65)

Stimulus/Focus: Light deadlift, heavy lunge. Aim for 8 rounds.

Cool Down: Gymnastics Reps

Posted on

15 July 2019

Warm-up: Coach’s Choice

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

WOD: 21-15-9
Shoulder Press (65/45)
Handstand Push Up
*100 Meter Run AFTER every set of Shoulder Press and HSPUs (Total of 600 Meters)

Stimulus/Focus: This will exhaust your shouldrs. You may want to do small sets to avoid failure. Make sure to rest the shoulders on the run!

Cool Down: Gymnastics Reps

Posted on

12 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (4 x 4 x 4 x 4 )
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
25 Floor Press (95/65)
50 Ab Mat Sit Ups

*RX+: 135/95; weighted ab mat sit ups (25/15)

Stimulus/Focus: Time to work larger sets. You’ll have to decide where to break and how long you need to avoid muscular failure.

Cool Down: Gymnastics Reps

Posted on

11 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (5 x 5 x 5)
Start at 75% and get AHAP. LIft on a 3-minute clock.

WOD: 10 Minute GAFAP
1 Front Squat (135/95)
1 Bar Facing Burpee
2/2, 3/3, . . .

Stimulus/Focus: This will be cardiovascularly taxing. Find a good pace and try to stay with it.

Cool Down: ROMWOD

Posted on

10 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Review WOD Movements-DB and KB Work

WOD: Chipper Time!
50 HRPUs
45 KB Swings (1.5/1)
40 Step Lunges
35 Knees to Elbow
30 KB Snatch (alternating)(1.5/1)
25 Goblet Squats (1.5/1)
20 Chest to Bars
15 DB Push Press (50/35)
10 Pistols
5 DB Cleans (50/35)

Stimulus/Focus: Chip away at each movement. Short work, short breaks.

Cool Down: Gymnastics Reps

Posted on

09 July 2019

Warm-up: Coach’s Choice

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

WOD: 6 RFT
10 Power Snatch (75/55)
25 Double Unders
400 Meter Run

Stimulus/Focus: Strive for less than 24 minutes.

Cool Down: Gymnastics Reps

Posted on

08 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Work to WOD Weight)

WOD: 12 Minute AMRAP
3 Deadlifts (315/205)
6 Box Jumps (24/20)

Stimulus/Focus: This should be heavy. Aim for 10 rounds.

Cool Down: Gymnastics Reps

Posted on

05 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: 15-10-5-10-15
Burpees
Pull Ups
*1 Rope Climb BETWEEN each round.

Stimulus/Focus: Embrace the suck! Aim for less than 12 minutes.

Cool Down: Gymnastics Reps

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04 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD movements and find a partner!

WOD: 1775 (Partner Version)
60-Minute AMRAP:
17 Power Cleans, 135/95
75 Squats

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Stimulus/Focus: Just keep moving! Have fun!

Cool Down: Happy 4th of July!

Posted on

03 July 2019

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
5 Split Jerk (115/75)
10 Toes to Bar
20 Double Unders

Stimulus/Focus: This WOD will be extremely taxing on the shoulders. Find a good pace and try to maintain it. Take short breaks when needed. Aim for 6-7 rounds.

Cool Down: Gymnastics Reps