Category: Uncategorized

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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!
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24 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Clean
(1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 75% of your 1 RM. LIft on a 3-minute clock.
WOD: For Time
1-2-3-4-5 Cleans
2-4-6-8-10 Alternating DB Power Snatch
RX: 95/65, 105/70, 115/75, 125/85, 135/95 Cleans & 35/20 DB
RX+: 115/105, 165/115, 175/125, 185/135, 195/145 Cleans & 50/35 DB

Stimulus/Focus: Increasing weight and reps will be a mental challenge. Work quickly when changing weights. Spend minimal time off the bar/DB.
Cool Down: 4 Rounds
5 OHS (DB from WOD) each side
100 Meter Farmer’s Carry (switch sides at turn around point)
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22 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Partner Deadlift
(15 Minutes to Work the Skill)
WOD: For Time
100 Deadlifts (115/75)
100 Burpees
1 Mile Run

Stimulus/Focus: Just a grind! Keep moving. Keep your head in it. Aim for less than 30 minutes.
Cool Down:
5 Minutes Banded Posterior Chain Work–good mornings, hamstring stretches, achilles stretches.
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21 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
(5 x 5 )
Use 80% of your 1 RM for all sets.
WOD: Chipper
30 Shoulder Press (65/45)
30 Knees to 90
30 Weighted Box Step Overs (35/20 DB in each hand)(24/20)
30 Overhead Step Lunges (35/20 in each hand–one overhead and one on shoulder)
RX+ : 95/65 & 50/35

Stimulus/Focus: Light and fast. Just keep moving!

Cool Down: 3 Rounds
10 Bicep Curls (DB)
10 DB Squats
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20 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 4 x 3 x 2 x 1
Start at 60% of 1 rep max, GAHAP! 3 minute clock
WOD: 3 x 3 minute AMRAP
3 Minute AMRAP
3 Overhead Squats (95/65)
3 K2E
3 Minute AMRAP
3 Overhead Squats (95/65)
3 Toes to Bar
3 Minute AMRAP
3 Overhead Squats (95/65)
3 Pull Ups

Stimulus/Focus: This WOD is meant to be practice for gymnastics movements on the rig. Few reps should allow people to focus on stringing movments together. Aim for 2 rounds per minute.
Cool Down: 
Tabata  Supermans
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18 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!
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17 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(5 x 5 )
Use 80% of your 1 RM for all sets. LIft on a 2-minute clock.
WOD: 8 RFT
8 HSPUs
8 Deadlifts (185/135)
100 Meter Run

Stimulus/Focus: This WOD is meant to be more challenging in load and movements. Strive to complete it in less than 20 minutes.
Cool Down: 5 Rounds
3 Barbell Rollouts
5 Strict Toes to Bar
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16 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Power Snatch
(20 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
3 Power Snatches
*RX: 70% of your 1 RM
*RX+: 80% of your 1 RM

Stimulus/Focus: Time to get stronger! This WOD will develop your muscle stamina. Choose a weight that challenges you.
Cool Down: ROMWOD
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15 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Floor Press
(4 x 6)
Use 80% of your 1 RM for all sets and lift on a 3-minute clock.
WOD: 21-15-9
Floor Press (115/75)
Kettlebell Swings (1.5/1)RX+: 165/115; 2/1.5

Stimulus/Focus: This WOD is meant to be moderate in load and volume. Plan strategic breaks throughout the rounds.
Cool Down: 3 Rounds
5 Strict Pull Ups
20 Mountain Climbers