Category: Uncategorized

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5 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (5 x 3)
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: 5 RFT (12 Minute Time Cap)
5 Burpees
10 Back Squats (135/95)
15 Kettlebell Swings (1.5/1)
 
Stimulus/Focus: This WOD is moderate in load and light in volume. Aim for unbroken movements.
 
Cool Down: 4 Rounds
100 Meter Farmer’s Carry (1.5/1)
100 Meter Sprint
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4 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Handstand Work
 
WOD: 12 Minute AMRAP
10 Alternating Pistols
50′ Handstand Walk
 
Stimulus/Focus: This is an advanced skill gymnastics WOD. It is a chance to practice more difficult movements. Take your time and focus on progressions that challenge you.
 
Cool Down: Tabata Ab Mat Sit Ups
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3 September 2018

Warm-up: Coach’s Choice
Strength/Skill: Review WOD movements
WOD: Carse (Time)
21-18-15-12-9-6-3
Clean, 95#
Double-Unders
Deadlift, 185#
Box Jumps, 24″
Begin each round with a 50 meter Bear crawl.

In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
Female RX: 65# clean/135# deadlifts/20″ box

Stimulus/Focus: This is a Hero WOD. Give it everything you have.  Focus on quick transitions.

Cool Down: Athlete’s Choice

 

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31 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(4 x 4 x 4 x 4 )
Start at 75% of your 1 RM and get AHAP! Lift on a 3-minute clock.
WOD: 14 Minute EMOTM
8 Deadlifts (135/95)
*With remaining time, strip barbell and complete ME curls
*Score=Total Reps (DLs and Curls)

Stimulus/Focus: Something a little different. Focus on fast movement and quick unloading and loading of weight to maximize time on the bar and reps.
Cool Down:
Tabata Skull Crushers
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30 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
(4 x 4 x 4 x 4 x 4 x 4)
Start at 70% and get AHAP! Lift on a 3 minute clock.
WOD: 
Partner 6 Minute AMRAP
ME Split Jerks (95/65)
*Bar can’t touch the ground.
*5 burpee penalty from both partners each time it does.

Stimulus/Focus: This WOD is meant to push you mentally and make you rely on a partner for help. Work steady and controlled.
Cool Down:
ROMWOD
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29 August 2018

Warm-up: Coach’s Choice
Strength/Skill: 
Get ready to work!
WOD: Chipper for Time
100 Double Unders
90 Slam Balls (30/20)
80 Step Lunges
70 Ground to Overhead (45/25)
60 HRPUs
50 KB Swings (1.5/1)
40 Box Jumps (24/20)
30 Wall Balls (20/14)
20 Chest to Bar
10 Pistols

Stimulus/Focus: This is a mental grind. Focus on small sets with short breaks.
Cool Down:
Run, bike, or row for 5 minutes.
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28 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Snatch
(20 Minutes to Find Your 1 RM)
WOD: 5 RFT
9 HSPUs
6 Burpees
3 Snatch (95/65)
1 Muscle Up

Stimulus/Focus: This WOD is an advanced gymnastics WOD. Find scales that challenge you, but don’t leave you frustrated. Aim for less than 12 minutes.
Cool Down: 3 Rounds
20 Second Sink Stretch
20 Second Banded Shoulder Distraction (per side)
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27 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Floor Press
(1-2-3-4-5)
Use 100%, 95%, 90%, 85%, 80%. Lift on a 3-minute clock.
WOD: 7 RFT
20 Floor Press (95/65)
30 Ab Mat Sit Ups

*RX+: 135/95

Stimulus/Focus: This WOD is designed with higher reps per round to force you to take breaks. Plan them strategically.
Cool Down: 5 Rounds
3 Strict Pull Ups
10 GHD Extensions
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25 August 2018

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!