Category: Uncategorized

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11 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (5 x 3 )
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.
 
WOD: 12 Minute AMRAP
6 Overhead Squats (95/65)
6 Burpees over the Bar
 
Stimulus/Focus: The movements in this WOD make it difficult to breathe. It will tax you cardiovascularly. Aim for 10 rounds.
 
Cool Down: ROMWOD
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10 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Rope Climbs
 
WOD: 20 Minute Partner AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Weighted Box Step Overs (50/35)(24/20)
*Switch
 
Stimulus/Focus: This WOD is meant to focus on skill. Practice efficiency on the rope. The 20 minute time domain will make this a grind. Just keep moving.
 
Cool Down: Partner Choice
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09 October 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 Minute Death By)
Use 90% of your 1 RM for all lifts. Start with one rep and add one rep each minute until you can’t complete the reps in the minute. Then back down to the number you can complete and stay there for the rest of the time.
WOD: For Time
10-1  Deadlifts (135/95)
1-10 Wall Balls (20/14)
*Run 100 meters after each round of wall balls.

Stimulus/Focus: Try to go unbroken on wall balls. Aim for 12-15 minutes.
Cool Down: 40 Ab Mat Wall Ball Sit Ups (20/14)

 

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08 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean (6-5-4-3-2-1)
Start at 70% and get AHAP. Lift on a 3 minute clock.
 
WOD: 5 Rounds
6 Power Cleans (135/95)
12 Kettlebell Swings (1.5/1)
24 Double Unders
 
Stimulus/Focus: This WOD is meant to be moderate in load. It will be very grip intensive. Consider singles on the cleans to save your grip for kettlebell swings. Try to go unbroken on those, but if not strive for no more than 2 sets per round.
 
Cool Down: 3 Rounds
20 Seconds Achilles Wall Stretch (per side)
5 Strict Pull Ups
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05 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Row mechanics
 
WOD: 15 Minute AMRAP
5 Burpees
10 Sit Ups
20 Double Unders
100 Meter Run
 
Stimulus/Focus: This WOD is meant to push you cardiovascularly. Aim for 6 rounds.
 
Cool Down: Tabata Bar Hangs
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03 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (5 x 5 )
Use 85% for all sets. Lift on a 3-minute clock.
 
WOD: 10 Minute AMRAP
5 Deadlifts (165/115)
5 Box Jumps (24/20)
 
Stimulus/Focus: This WOD is moderate in weight and height. Aim for 15 rounds.
 
Cool Down: Tabata Banded Stretches
4 Rounds Achilles
4 Rounds Hamstring
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02 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Shoulder Press (3 X 3 )
Use 80% for all sets. Lift on a 2- minute clock.
 
WOD: 21-18-15-12-9-6-3
Shoulder Press (65/45)
Strict Push Ups
 
RX+: 95/65
 
Stimulus/Focus: This WOD will be muscularly fatiguing. Plan strategic breaks to avoid muscle failure.
 
Cool Down: 500 Meter Row
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01 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)
 
WOD: 9-15-21
Back Squat (95/65)
Slam Ball (30/20)
 
Stimulus/Focus: This WOD is meant to be light, fast and unbroken. Focus on quick transitions and aim for less than 8 minutes.
 
Cool Down
4 Rounds
5 Burpees over the Bar
100 Meter Run with Slam Ball (30/20)
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28 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Squat (5 x 2)
Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.
 
WOD: For Time
10-8-6-4-2
Complex (75/55)
500-400-300-200-100
Meter Run
 
*Complex: Power Snatch, Hang Snatch, and OHS
Stimulus/Focus: This WOD is light in volume and load. Push yourself to move quickly.
 
Cool Down: Four Minutes Banded Stretches
*Shoulder Distraction
*Hip Flexor