Category: Uncategorized

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30 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
(4 x 4 x 4 x 4 x 4 x 4)
Start at 70% and get AHAP! Lift on a 3 minute clock.
WOD: 
Partner 6 Minute AMRAP
ME Split Jerks (95/65)
*Bar can’t touch the ground.
*5 burpee penalty from both partners each time it does.

Stimulus/Focus: This WOD is meant to push you mentally and make you rely on a partner for help. Work steady and controlled.
Cool Down:
ROMWOD
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29 August 2018

Warm-up: Coach’s Choice
Strength/Skill: 
Get ready to work!
WOD: Chipper for Time
100 Double Unders
90 Slam Balls (30/20)
80 Step Lunges
70 Ground to Overhead (45/25)
60 HRPUs
50 KB Swings (1.5/1)
40 Box Jumps (24/20)
30 Wall Balls (20/14)
20 Chest to Bar
10 Pistols

Stimulus/Focus: This is a mental grind. Focus on small sets with short breaks.
Cool Down:
Run, bike, or row for 5 minutes.
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28 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Snatch
(20 Minutes to Find Your 1 RM)
WOD: 5 RFT
9 HSPUs
6 Burpees
3 Snatch (95/65)
1 Muscle Up

Stimulus/Focus: This WOD is an advanced gymnastics WOD. Find scales that challenge you, but don’t leave you frustrated. Aim for less than 12 minutes.
Cool Down: 3 Rounds
20 Second Sink Stretch
20 Second Banded Shoulder Distraction (per side)
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27 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Floor Press
(1-2-3-4-5)
Use 100%, 95%, 90%, 85%, 80%. Lift on a 3-minute clock.
WOD: 7 RFT
20 Floor Press (95/65)
30 Ab Mat Sit Ups

*RX+: 135/95

Stimulus/Focus: This WOD is designed with higher reps per round to force you to take breaks. Plan them strategically.
Cool Down: 5 Rounds
3 Strict Pull Ups
10 GHD Extensions
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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