Category: Uncategorized

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25 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
 
WOD: 10 1-Minute Rounds
10 Burpees over the Bar
ME Power Snatch (90% of your heaviest double from today)
 
Cool Down: ROMWOD
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24 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Snatch Grip Deadlift (15 Minutes to Work the Skill)
 
WOD: 15 Minute AMRAP
5 Snatch Grip Deadlift (80%)
1 Bear Crawl
 
Stimulus/Focus: This will be a slow grind. Aim for 7-8 rounds.
 
Cool Down: Tabata V-Ups
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23 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (6 x 6 x 6)
Get AHAP. Lift on a 3-minute clock.
 
WOD: Fight Gone Bad (3 Rounds for reps)
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute each movement
1-minute rest
Female RX: 14# ball, 55# barbell
 
Stimulus/Focus: This is a benchmark WOD. Push as hard as you can!
 
Cool Down: 400 Meter Run
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22 October 2018

Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: For Time
100 Front Squats (95/65)
EMOTM: 5 KB Swings (1.5/1)
Stimulus/Focus: This WOD is meant to push you to work quickly. Get as many front squats in as possible in each minute and complete your KB swings as fast as possible.
Cool Down: 4 Rounds
Down and Back Farmer’s Carry
10 GHD Sit Ups
10 GHD Extensions

 

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19 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 6 RFT (12 minute time cap)
5 Split Jerks (135/95)
25 Double Unders
 
RX+: 155/105; 50 double unders
Stimulus/Focus: Tough on the shoulders. Strive to go unbroken.
 
Cool Down: 3 Rounds
5 Wall Angels
5 Goal Posts
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18 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Clean (15 Minutes to Work “No Feet” )
 
WOD: 3 4-Minute AMRAPs
Run 400 Meters
ME Cleans (165/115)
*Score = Total Number of Cleans
 
Stimulus/Focus: This combination of movements. load and distance will tax your cardiovascular endurance and muscular stamina. Work as hard as you can each 4-minutes. Push yourself to run fast and force yourself to lift when you are tired. Do not rest in one area to save yourself for the other.
 
Cool Down: ROMWOD
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17 October 2018

Warm-up: Coach’s Choice

Strength/Skill: Rings and HSPU work

WOD: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#/53#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Focus/Stimulus: This is a benchmark workout. If you can do the movments, focus on moving steadily throughout the 20 minutes. If you need to scale movements, find progressions that challenge you, but do not leave you frustrated.

Cool Down: Tabata Plank Holds

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16 October 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
Death By Deadlifts

Minute 1: 1 Deadlift
Minute 2: 2 Deadlifts
. . . Minute 20: 20 Deadlifts

*Use 60% of your 1 RM from today.
*Complete 6 burpees each minute once you “die.”

Stimulus/Focus: Just time to work light weight for reps with plenty of time to focus on form in the beginning. This will become a mental grind towards the end.
Cool Down: 4 Rounds
10 Banded Good Mornings
100 Meter Run

 

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15 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Snatch (6 x 2)
Use 70% of your 1 RM for all sets. The point is to work speed under the bar. Be super fast with light weight.
 
WOD: For Time
21-15-9
Snatch (75/55)
42-30-18
HRPUs
 
Stimulus/Focus: This WOD is meant to be light and fast. Focus on proper technique on both movements while moving as quickly as possible.
 
Cool Down: 4 Rounds
20 Second Sink Stretch
10 Ab Mat Sit Ups
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12 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (5 x 2 )
Use 90% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: 3 RFT (9 Minute Cap)
10 Floor Press (95/65)
15 Pull Ups
 
RX+: 135/95; chest to bars
 
Stimulus/Focus: The push-pull stimulus in this WOD will lead to muscle failure. Plan strategic breaks to avoid this.
 
Cool Down: 3 Rounds
100 Meter Row
5 Strict Push Ups