Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Review the Movement and Get Ready for GRACE!

WOD: Grace For Time: 
30 Clean and Jerks, 135# / 95#

Teen/Masters RX: 95/65

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (6 x 6)

Use 80% for all sets. Lift on a 3-munite clock.

WOD: 10 RFT (20 Minute Cap)
10 Floor Press (95/65)(65/45)
10 Back Squats (95/65)(65/45)

RX+: (135/95)(95/65)

Stimulus/Focus: Opposing muscle groups. All work should be unbroken.

Cool Down: 3 Round
5 Barbell Rollouts
10 Bar Hops

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 5 )

Use 70% for all sets. Tempo lifts–5 seconds up, 5 seconds down.

WOD: For Time (12 Minute Cap)
22-16-10-16-22
Kettlebell Single-Leg Deadlift (1.5/1)(1/25#)
Pull Ups

Stimulus/Focus: This will be hard on the forearms and grip. Try to go unbroken on your deadlifts–half on one leg, half on the other.

Cool Down: 3 Rounds
100 Meter Farmers Carry (KB from WOD)
5 Strict Push Ups

Open Gym

Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat: Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility: Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (5 x 3 )

Use 85% and lift on a 3-minute clock.

WOD: 7 RFT (18 Minute Cap)
7 Front Squats (95/65)(65/45)
1 Rope Climb

RX+: 14 FS and 2 RC

Stimulus/Focus: Leg burner! Work on efficiency with both movements.

Cool Down: 3 Rounds
5 Dips
20 Mountain Climbers

Warm-up: Coach’s Choice

Strength/Skill: Dumbbell Push Jerk: 10 Minute EMOTM

(3 Push Jerks EMOTM)

WOD:

8 Minute GAFAP
1 Kettlebell Swing (1.5/1)
1 Pull Up
2/2, 3/3 . . .
*Rest One Minute Before Next GAFAP

8 Minute GAFAP
1 Kettlebell Snatch (1.5/1)
1 Chest to Bar
2/2, 3/3 . . .
*Rest One Minute Before Next GAFAP

8 Minute GAFAP
1 Kettlebell Overhead Squat (1.5/1)
1 Bar Muscle Up
2/2, 3/3 . . .

Cool Down: 2 Rounds
100 Meter Farmer’s Carry
100 Meter Sprint

Warm-up: Coach’s Choice

Strength/Skill: 10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: Max Effort Hand Release Push Ups (from the bar in the rack)
Rest 1 Minute Before the Next AMRAP
Score is total reps. Runs each count as 1 rep.

Stimulus/Focus: The goal of today is to work perfect HRPUs with no option of your midline breaking or your legs touching the ground. Everyone will be working from a bar out of the rack.

WOD: 10 Minute Partner AMRAP
Partner 1: 100 Meter Run
Partner 2: Max Effort Ring Rows
Rest 1 Minute Before the Next AMRAP
Score is total reps. Runs each count as 1 rep.

Stimulus/Focus: The goal of today is to work perfect ring rows to strengthen your lats and midline. Do not use your legs to assist you.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP
5 Snatches (75/55)(55/35)
10 Burpees
15 Double Unders

Stimulus/Focus: This will be a cardio workout! Try to do the everything unbroken. Rest as needed between movements to make this happen. Aim for 6-8 rounds.

Cool Down: Tabata Diagonal Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (Warm Up to 90% )

WOD: Deadlifts Reps for Total Weight
2-4-6-8-10
*The first set of two will be at 90%.
*Increase by 5% each time if possible.
*Must be a lift and lower for each rep.
*A missed set cannot be reattempted in the 3 minutes and cannot be counted in your total score.
*Lift on a 3-minute clock.
*Score is total pounds lifted.

For Time (12 Minutes)
15 Deadlifts (Bodyweight)
30 Power Cleans (3/4 Bodyweight)
60 Floor Press (1/2 Bodyweight)

Stimulus/Focus: All the lifting! Know your numbers and have your weights ready. Transition quickly.

Cool Down: 500 Meter Row

Open Gym:

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!