Category: Uncategorized

Posted on by

05 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (10 x 10 x 10 x 10)
*Start at 50% and get AHAP. Lift on a 3-minute clock.
 
WOD: 12 Minute AMRAP
4 Deadlifts (225/155)
8 Alternating Dumbbell Snatch (50/35)
 
Stimulus/Focus: This WOD is moderate in load and volume. The shorter rep counts per movement should allow you to go unbroken and have a fast turnover between movements and rounds. Aim for 8-12 rounds.
 
Cool Down: Tabata One-Arm Hangs
Posted on by

04 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)
 
WOD: 30-20-10
Front Squats (95/65)
Kettlebell Swings (1.5/1)
 
RX+: 135/95; 2/1.5
 
Stimulus/Focus: This WOD is intended to be light to moderate. Plan strategic breaks to avoid muscular failure. Aim for the final round of 10 to be unbroken.
 
Cool Down: 3 Rounds
Farmer’s Carry (Down and Back)
7 Strict Push Ups
Posted on by

03 December 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 10 RFT (10 Minute Cap)
10 Push Press (75/55)
5 Pull Ups
 
Stimulus/Focus: This WOD is designed to test your mental fortitude with 10 rounds. Work should be unbroken and transitions should be fast.
 
Cool Down: 5 Minutes of Shoulder Mobility
Posted on by

30 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (4 x 6)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: For Time
10-1 Toes to Bar
1-10 Floor Press (95/65)
 
Stimulus/Focus: This WOD is very shoulder intensive. Plan strategic breaks to avoid muscle failure. Focus on quick transitions. Aim for less than 8 minutes.
 
Cool Down: 3 Rounds
10 GHD Extensions
5 Strict Pull Ups
Posted on by

29 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Turkish Get Up (Time to Work the Skill)
 
WOD: 4 Rounds (1 Minute at Each Movement)
ME Bike Calories
ME TGU
ME GHD
ME Rope Climbs
ME Up and Overs
 
Stimulus/Focus: This is designed to practice movements we don’t get to do often. Work as hard as you can on each one.
 
Cool Down: ROMWOD
Posted on by

28 November 2018

Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2  x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
10-8-6-4-2
Snatch
50-40-30-20-10
Double Unders

RX Male: 85, 95, 115, 125, 135
RX Female: 55, 65, 75, 85, 95

Stimulus/Focus: This WOD will tax you cardiovascularly. Change your weights after double unders to give yourself time to breath.
Cool Down: 3 Rounds
Banded Shoulder Distraction (20 seconds per side)
5 Strict Toes to Bar (or knee raises)

 

Posted on by

27 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (4 x 10 )
Use 50% for all sets. Lift on a 2-minute clock.
 
WOD: 4 RFT
25 Deadlifts (115/75)
25 Burpees
400 Meter Run
 
Stimulus/Focus: Just move. Work consistently. Aim for 20- 25 minutes.
 
Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups
Posted on by

26 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 3 Rounds for Max Effort Power Clean Reps
 
30 Seconds Work/30 Seconds Rest
25 Seconds Work/35 Seconds Rest
20 Seconds Work/40 Seconds Rest
15 Seconds Work/45 Seconds Rest
10 Seconds Work/50 Seconds Rest
 
RX: 95/65
RX+: 155/105
 
Stimulus/Focus: Work as hard as you can during the short work time. Rest time is built in the WOD. Don’t make your own rest time. Push hard!
 
Cool Down: Tabata Bottom to Bottom Squats
Posted on by

22 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Get Ready to Run! Sign your waiver and make your donation at Belmont Walk Run!
 
WOD: 5k Run (Time)
 
Cool Down: Enjoy your Thanksgiving Day with friends/family. Thank you for starting it with us and supporting a great event and cause!