Category: Uncategorized

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30 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (4 X 4)
Use 80% for all sets. Lift on a 3-minute clock.
 
WOD: For Time
2-4-6-8-10
Deadlifts
10-20-30-40-50
HRPUs
 
Male RX weights: 245/225/205/185/155
Female RX weights: 165/155/145/135/105
 
Stimulus/Focus: This WOD is designed to be moderate in load and higher in volume. Work on virtuosity–move well in these basic movements. Be quick in your transitions–both in changing weight and within movements. Aim for less than 20 minutes.
 
Cool Down: 100 Calories-Bike, Row, Skierg, Run (400m run = ~25 calories)
*Choose at least three of the above to accumulate 100 calories
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29 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (20 Minutes to Find Your 1 RM)
 
WOD: For Time
20-16-12-16-20
Floor Press (95/65)
10-8-6-8-10
Step Lunges (95/65)
 
Stimulus/Focus: Light floor press and moderate step lunges. Go unbroken on floor press if possible. The descending and then ascending rep scheme will be a mental challenge.
 
Cool Down: 3 Rounds
10 Bicep Curls
10 Skull Crushers
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26 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Goat Work: Choose 4 goats and spend 5 minutes on each one of them.
 
WOD: 4 Sprints
 
Stimulus/Focus: Move as quickly as you can through each of these WODs in order to give yourself as much time to recover as possible.
 
5 Minute Cap
21-15-9
Pull Up
HRPUs
 
5 Minute Cap
21-15-9
Air Squats
Ab Mat Sit Ups
 
5 Minute Cap
21-15-9
Step Lunge
Ground to Overhead (45/25)
 
5 Minute Cap
21-15-9
Double Unders
Toes to Bar
 
Cool Down: Tabata Side Planks
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25 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
 
WOD: 10 1-Minute Rounds
10 Burpees over the Bar
ME Power Snatch (90% of your heaviest double from today)
 
Cool Down: ROMWOD
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24 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Snatch Grip Deadlift (15 Minutes to Work the Skill)
 
WOD: 15 Minute AMRAP
5 Snatch Grip Deadlift (80%)
1 Bear Crawl
 
Stimulus/Focus: This will be a slow grind. Aim for 7-8 rounds.
 
Cool Down: Tabata V-Ups
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23 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (6 x 6 x 6)
Get AHAP. Lift on a 3-minute clock.
 
WOD: Fight Gone Bad (3 Rounds for reps)
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute each movement
1-minute rest
Female RX: 14# ball, 55# barbell
 
Stimulus/Focus: This is a benchmark WOD. Push as hard as you can!
 
Cool Down: 400 Meter Run
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22 October 2018

Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: For Time
100 Front Squats (95/65)
EMOTM: 5 KB Swings (1.5/1)
Stimulus/Focus: This WOD is meant to push you to work quickly. Get as many front squats in as possible in each minute and complete your KB swings as fast as possible.
Cool Down: 4 Rounds
Down and Back Farmer’s Carry
10 GHD Sit Ups
10 GHD Extensions

 

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19 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
 
WOD: 6 RFT (12 minute time cap)
5 Split Jerks (135/95)
25 Double Unders
 
RX+: 155/105; 50 double unders
Stimulus/Focus: Tough on the shoulders. Strive to go unbroken.
 
Cool Down: 3 Rounds
5 Wall Angels
5 Goal Posts
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18 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Clean (15 Minutes to Work “No Feet” )
 
WOD: 3 4-Minute AMRAPs
Run 400 Meters
ME Cleans (165/115)
*Score = Total Number of Cleans
 
Stimulus/Focus: This combination of movements. load and distance will tax your cardiovascular endurance and muscular stamina. Work as hard as you can each 4-minutes. Push yourself to run fast and force yourself to lift when you are tired. Do not rest in one area to save yourself for the other.
 
Cool Down: ROMWOD
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17 October 2018

Warm-up: Coach’s Choice

Strength/Skill: Rings and HSPU work

WOD: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#/53#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Focus/Stimulus: This is a benchmark workout. If you can do the movments, focus on moving steadily throughout the 20 minutes. If you need to scale movements, find progressions that challenge you, but do not leave you frustrated.

Cool Down: Tabata Plank Holds