Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Push Jerk (5 x 3 )
*Use 80% of your 1 RM for all sets.

WOD:
(AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Push Jerks (115/75)
10 Air Squats
*RX+: 135/95 and pistols

Cool Down:
Tabata Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
DB Skill Work

WOD:
16 Minute EMOTM
Odd: 5 DB Cleans (50/35)
Even: 2 Rope Climbs

Cool Down:
Tabata Bar Hangs

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (10 x 1)
*Use 95% of your 1 RM for all sets.

WOD:
1-10 Deadlifts (135/95)
10-1 Burpees
*100 Meter Run After Each Set of Burpees

Cool Down:
3 rds
10 Candlestick Raises
10 Supermans

Warm-up:
Coach’s Choice

Strength/Skill:
Hang Power Snatch (20 Minutes to Find Your 1 RM.)

WOD:
For Time
100 Double Unders
50 Chest to Bar
50 Hang Power Snatch (95/65)
100 Double Unders

Cool Down:
3 Rounds
Banded Achilles Stretches (20 seconds each side)
Banded Shoulder Distraction (20 seconds each side)

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (7 x  7 x  7 x  7 x  7 x 7 x 7 x 7)
*Start at 65% of your 1 RM and get AHAP.

WOD:
21-15-9
Front Squat (135/95)
Deficit Push Ups (45/25)

Cool Down:
Farmer’s Carry (45/25)
*4 Down and Backs

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (3 x 3 x 3 x 3 x 3 )
*Start at 70% of your 1 RM and get AHAP.

WOD:
Time 400 Meter Run
5 Split Jerks (95/65)
400 Meter Run
4 Split Jerks (115/75)
400 Meter Run
3 Split Jerks (135/95)
400 Meter Run
2 Split Jerks (155/105)
400 Meter Run
1 Split Jerks (175/125)
400 Meter Run

Cool Down:
3 Rounds
20 GHD Sit Ups
20 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Lunge
*Fifteen Minutes to Find Max Weight Used to Complete Distance Marked

WOD:
12 Minute AMRAP
10 Overhead Step Lunges (95/65)
5 Knees to Elbow

Cool Down:
Tabata Couch Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (5 x 5)
*Use 70% of your 1 RM for all sets.

WOD:
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Cool Down:
500 Meter Row

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 3 )
*Use 80% of your 1 RM for all sets.

WOD:
For Time
100 Deadlifts (155/105)
100 HRPUs
100 Ab Mat Sit Ups

Cool Down:
3 Rounds
10 Banded Good Mornings
20 Second Sink Stretch

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (2 x 2 x 2 x 2 x 2)
*Start at 70% of your 1 RM.

WOD:
14 Minute AMRAP
2 OHS (115/75)
4 HSPU
6 T2B

Cool Down:
Tabata Plank Holds