Category: Uncategorized

Posted on by

26 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Power Clean
 
WOD: 14 Minute AMRAP
4 Power Cleans (135/95)
8 Toes to Bar
 
Stimulus/Focus: This WOD is moderate in weight and skill. Focus on being fast on the bar and stringing together toes to bar.
 
Cool Down: Tabata Supermans

 

Posted on by

25 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Split Jerk (6 x 2 )
Use 75% of your 1 RM. Lift on a 2-minute clock.
 
WOD: 10 1-Minute Rounds
25 Air Squats
ME Split Jerks (95/65)
 
Score=Total Reps (Squats and Split Jerks)
 
RX+: 135/95
Stimulus/Focus: Aim for fast, but correct, full range of motion air squats to give you as much time to be on the bar as possible.
 
Cool Down: Tabata Candlestick Raises
Posted on by

24 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Deadlift (Time to Work on Positions)
 
WOD: 2 RFT (40 Minute Time Cap)
400 Meter Farmer’s Carry (25/15 in each hand–carried on edges)
40 Double Unders
40 Deadlifts (155/105)
40 Pull Ups
 
Stimulus/Focus: This WOD is meant to test your mental fortitude and grip. They will both want to give out–keep pushing.
 
Cool Down:
2 Minutes Wrist/Forearm Stretches
2 Minute Plank Hold (Break when needed and accumulate hold time until you reach 2 minutes)
Posted on by

21 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Overhead Lunge
Time to work the skill. Play with various objects and weights to see what you can do!
 
WOD: For Time
100 Meters Walking Lunge
100 HRPUs
100 Slam Balls (30/20)
100 Pull Ups
100 Meters Walking Lunge
 
Stimulus/Focus: This WOD will be a mental challenge. Don’t look at the 100s. One rep at a time. Short work. Short breaks.
 
Cool Down: 4 Rounds
10 Slam Ball Squats
100 Meter Farmer’s Carry (15/10 plate in each hand)
Posted on by

20 September 2018

Warm-up: Coach’s Choice

Strength/Skill: Run Mechanics

WOD: Griff
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.

Stimulus/Focus: Run fast and don’t fall down!

Cool Down: ROMWOD

Posted on by

19 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Review the WOD movements-ROM, standards, efficiency!
 
WOD: Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
 
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
 
Female RX: 14#, 20″, 35#
 
Stimulus/Focus: This WOD is a grind. Take short breaks when needed. Just keep moving. It is a Hero WOD so go for a PR!
 
Cool Down: 5 Rounds
5 Wall Angels
20 Second Achilles Wall Stretch (per side)
Posted on by

18 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Turkish Get Up (Work the Skill with Odd Objects)
 
WOD: For Time (15 Minute Time Cap)
1000 Meter Row Buy In
50-40-30-20-10
Ab Mat Sit Ups
Single Unders
1000 Meter Row Buy Out
 
Stimulus/Focus: This WOD is designed to tax your motor. Everything should allow you to move quickly . . . except for those who struggle with single unders. We could always scale the WOD and do double unders instead. 🙂
 
Cool Down: 5 Rounds
15 GHD Extensions
Waiter’s Carry (45/25) Down and Back
Posted on by

17 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: HSPU and Pistol Progressions
 
WOD: 20 Minute AMRAP
4 Pull Ups
8 HRPUs
16 Air Squats
 
RX+: C2B, HSPUs, Pistols
 
Stimulus/Focus: This WOD is meant to keep you moving. You may mix the RX+ and RX movements. Find something to focus on that will challenge you.
 
Cool Down: 800 Meter Run
Posted on by

14 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Goat Work
 
WOD: 3-Minute Max Effort/2-Minute Break
Rope Climb
Double Under
Muscle Up
Bike Calories
Ab Mat Sit Ups
 
Score=Total Reps
 
Stimulus/Focus: This WOD is meant to see how hard you can push–cardiovascularly and mentally. Just keep going.
 
Cool Down: Tabata Side Plank Holds
Posted on by

13 September 2018

17 September 2018

Warm-up: Coach’s Choice

Strength/Skill: HSPU and Pistol Progressions

WOD: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

20 Minute AMRAP
4 C2B
8 HSPUs
12 Pistols

Stimulus/Focus: This WOD is meant to keep you moving. You may mix the RX+ and RX movements. Find something to focus on that will challenge you.
If you don’t have a Cindy time, please make sure to get one.

Cool Down: 800 Meter Run