Category: Uncategorized

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14 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Front Squat
(2 x 2 x 2 x 2 x 2 x 2)
Start at 70% of your 1 RM and get AHAP. Lift on a 2-minute clock.
WOD:
1-10 Front Squats (95/65)
10-1 Burpees over the Bar
*10 Double Unders between Each Round

Stimulus/Focus: This WOD is meant to be cardiovasculary taxing. Strive to do all work unbroken and to have minimal transitions–espcecially  between the burpees and double unders.
Cool Down: 5 Rounds
10 GHD Sit Ups
10 GHD Extensions

 

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13 August 2018

Warm-up: Coach’s Choice
Strength/Skill: 
Review WOD movements.
WOD: Running Angie For Time
400 Meter Run
100 Pull Ups
400 Meter Run
100 HRPUs
400 Meter Run
100 Ab Mat Sit Ups
400 Meter Run
100 Air Squats

Stimulus/Focus: This WOD is meant to be mentally and physically challenging. It will tax you cardiovascularly and muscularly. Never work to failure. Focus on short sets of work and short breaks.
Cool Down:
Athlete’s Choice
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11 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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10 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Power Clean and Power (Push) Jerk
(3 x 3 x 3 x 3 x 3 )
*Start at 75% of your 1 RM and get AHAP!
WOD: 5 RFT
5 DB Power Clean and Push Jerk (50/35)
3 Farmer’s Carry (Boxes to Wall and Back) (50/35)

Stimulus/Focus: Just a chance to practice movements with DBs. Works grip strength.
Cool Down: 3 Rounds
10 DB Squats
5 DB Bicep Curl
*Use one or both DBs as needed.*
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09 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Back Squat
(5-10-15-10-5)
Use 80%, 70%, 60%, 70%, 80% of your 1 RM.
WOD: For Time (10 Minute Cap)
100 Back Squats (60% of your 1 RM)
*Can come out of the rack

Stimulus/Focus: This WOD will make you stronger and build your muscular stamina. Make sure to use the correct weights.
Cool Down: 
ROMWOD
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08 August 2018

Warm-up: Coach’s Choice
Strength/Skill: 
Review the WOD movements
WOD: For Time
1 Round
50 Wall Balls (20/14)
50 Slam Balls (30/20)
50 Kettlebell Swings (1.5/1)
2 Rounds
25 Wall Balls (20/14)
25 Slam Balls (30/20)
25 Kettlebell Swings (1.5/1)
5 Rounds
10 Wall Balls (20/14)
10 Slam Balls (30/20)
10 Kettlebell Swings (1.5/1)

Stimulus/Focus:  This WOD is meant to be a struggle. Break your work into manageable sets and focus on keeping your breaks and transitions short.
Cool Down: 2 Rounds
Take each piece (one at a time) of your WOD equipment  on a 100 meter run.
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07 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(8 x 8 x 8 x 8 x 8 x 8 x 8 x 8)
Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Deadlifts (315/205)
8 Box Jumps (30/24)
100 Meter Run

Stimulus/Focus: This WOD is meant to be slow and heavy. Push yourself to find what weight and height that is for you. Aim for 5 rounds.
Cool Down: 3 Rounds
3 Strict Pull Ups
6 Strict Push Ups
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06 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Thruster
(5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: For Time
4-3-2-1
Rope Climbs
16-12-8-4
Thrusters (95/65)*RX+: 155/105

Stimulus/Focus: The intent of this WOD is meant to be light and fast. Aim for efficient rope climbs and try not to break your thrusters into more than two sets each round.
Cool Down: 4 Rounds
100 Meter Run
10 Ab Mat Sit Ups
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04 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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03 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Hang Clean
(3 X 2 X 1 X 1 X 1)
WOD: 6 RFT
100 Meter Run
3 Hang Cleans (135/95)
6 Pull Ups
9 Burpees

Stimulus/Focus: This WOD is meant to be moderate in weight. It is a combination of gymnastics, weightlifting and metabolic conditioning. Focus on unbroken work if possible, or small sets if needed, and quick transitions. Run hard! Aim for less than 15 minutes.
Cool Down: 
50 Double Unders