Category: Uncategorized

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20 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Getting ready to BURPEE!
 
WOD: 20 Minute Death by Burpees
*Complete 5 burpees every 30 seconds for as long as possible.
*Once you “die,” row, bike, or run for the remainder of the time.
 
Stimulus/Focus: Push yourself here. Do five burpees as quickly as possible to give yourself adequate time to rest.
 
Cool Down: ROMWOD
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19 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (5 x 5 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: 10 Minute AMRAP
5 Floor Press (95/65)
5 HRPUs
 
RX+: 135/95; strict push ups
 
Stimulus/Focus: The two similar movements in this WOD will be muscularly taxing. Focus on perfect and unbroken movement, but rest sufficiently between movements to avoid muscular failure. Aim for 10 total rounds.
 
Cool Down: Tabata Plank Holds
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18 December 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6)
Use 70% for all sets. Lift on a 3-minute clock.
WOD: 6 RFT
6 Deadlifts (275/185)
12 Toes to Bar
Stimulus/Focus: This WOD will tax your grip. You may want to do singles on the deadlifts to conserve your grip for T2B. Aim for less than 12 minutes to complete the WOD.
Cool Down: 3 Rounds
12 Supermans
250 Meter Row

 

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17 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Snatch (20 Minutes to Find Your 1 RM)
 
WOD: 21-18-15-12-9-6-3
Snatch (75/55)
Wall Balls (20/14)
 
Stimulus/Focus: This WOD will be extremely muscularly and cardiovascularly taxing. The similar movements will not provide built in recovery for your body. Strategize breaks to avoid failure.
 
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
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14 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
 
WOD: 5 RFT (15 Minute Time Cap)
10 Deadlifts (225/155)
10 Calorie Row
 
Stimulus/Focus: The pull-pull of this workout will test your grip strength. Consider doing singles on deadlifts to save your grip for the row. Try to complete the row portion in under 40 seconds each time.
 
Cool Down: 4 Rounds
20 Double Unders
5 Strict Pull Ups
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13 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Review WOD movements
 
WOD: 20 Minute AMRAP
5 Chest to Bar
10 Wall Balls (20/14)
15 Kettlebell Swings (1.5/1)
 
Stimulus/Focus: This is a long WOD. It will tax your motor. Strive to go unbroken with longer rests between movements or split your reps in half each time and take shorter breaks. Just keep moving throughout the 20 minutes.
 
Cool Down: ROMWOD
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12 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Snatch (5 x 2 )
Use 80% for all sets.
 
WOD: Team WOD for Time and Reps
200/175/150 Bike Calories
ME GHD
ME Rope Climbs
ME Snatch (75/65/55)
ME Pistols
*Male/Coed/Female Teams
 
Teams of 5. Split work on bike however you would like. Get to your team’s calorie goal as quickly as possible while accumulating as many reps of the other movements as possible. Only one person can work on one movement at a time. Two scores are the time to complete required calories and total reps of the other four movements.
 
Stimulus/Focus: This WOD is meant to give you a chance to work movements we don’t do often and to strategize with a team however you would like. Have fun with it!
 
Cool Down: Team Choice
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11 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM)
 
WOD: 10 Minute EMOTM
1 Complex (65% of PC)
Power Clean
Hang Power Clean
Jerk
 
RX+: 2 complexes
 
Stimulus/Focus: This WOD is meant to work on your grip strength and allow you to refine movements at lighter weights. Work on perfect reps each time.
 
Cool Down: Tabata Burpees
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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