Category: Uncategorized

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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
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02 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(10-8-6-4-2)
Start at 50% and work your way up to 90%. Lift on a 3-minute clock.
WOD: 4 Rounds for Reps
1 Minute ME Deadlifts (use 70% of your 1 RM)
Rest 2 Minutes
Cool Down:
ROMWOD
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01 August 2018

Warm-up: Coach’s Choice
Strength/Skill:
Review WOD movements and get ready to work!
WOD: Out and Back for Time
10 Pull Ups/Bar MU
20 Air Squats/Pistols
30 HRPUs/30 HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
50 Med Ball Cleans (20/14)(30/20)
40 Ab Sit Ups/GHD Sit Ups
30 HRPUs/HSPUs
20 Air Squats/Pistols
10 Pull Ups/Bar MU*RX: First movement listed
*RX+: Second movement listed

Stimulus/Focus:  This WOD is meant to be a mental challenge. Going out is hard enough, coming back is a mental game. Keep your mind working for you. Focus on short work and quick transitions.
Cool Down:
400 Meter Run
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31 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
(20 Minutes to Find your 1 RM)
WOD: 8 Minute AMRAP
10 Overhead Squats (65/45)
25 Double Unders

Stimulus/Focus: This WOD is designed to be light and fast. Focus on unbroken movement. Try to squat snatch the first rep of each set of OHS.
Cool Down: 5 Rounds
10 GHD Extensions
10 GHD Sit Ups
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30 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Snatch
(2 x 2 x 2 x 2 x 2)
The strength today will come after the WOD. Start at your WOD weight and increase weight each set. Lift on a 3 minute clock.
WOD: “Randy”
For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Female RX: 55#

Stimulus/Focus: Benchmark WOD! Go for a PR!

Cool Down: 3 Rounds
10 Wall Angels
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28 July 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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27 July 2018

Warm-up: Coach’s Choice
Strength/Skill:
Bear Complex (Review the Movements and Work Up to WOD Weight)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Last push press can be a push jerk. Must hold onto the bar for 7 complete reps of the above complex.
WOD: 
Bear Complex (7 x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

*Must hold onto the bar for 7 reps of the above complex.
*Repeat for 7 rounds.
*Rest as needed between rounds.
*35 minute time cap.Stimulus/Focus: This WOD is a mental challenge. Find a weight you can manage, but one that will make finishing the WOD successfully a challenge for you.
Metcon (Time)
Bear Complex Time
RX weight: 95/65
RX+ weight: 135/95
Cool Down: 
5 Minutes of Rowing, Running