Category: Uncategorized

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10 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 75% of your 1 RM and get AHAP! Lift on a 3-minute clock.
 
WOD: 10-1 Ladder
Floor Press (95/65)
Front Squat (95/65)
Push Press (95/65)
*All movements descend.
 
Stimulus/Focus: This WOD is designed to be light and fast. Keep moving. Aim for all work to be unbroken with quick transitions. Aim for less than 15 minutes.
 
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
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7 September 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute GAFAP
1 Deadlift (95/65)
1 Pull Up
2/2, 3/3, 4/4 . . .

RX+: 135/95 & C2B

Stimulus/Focus: This WOD is meant to tax your grip. It will force you into many transitions, which you should execute quickly. Spend as much time in the movements as you can.
Cool Down: Tabata Strict Push Ups

 

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6 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: High Hang Power Snatch (20 Minutes to Find your 1 RM)
 
WOD: 10 Minute EMOTM
1 High Hang Power Snatch (90%)
1 Lateral Shuffle
 
Stimulus/Focus: This WOD is meant to build your muscular endurance over short time. There will be very little time to rest. Focus on each lift being perfect and moving quickly in the shuffle to have the most time to recover.
 
Cool Down: ROMWOD
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5 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Back Squat (5 x 3)
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
 
WOD: 5 RFT (12 Minute Time Cap)
5 Burpees
10 Back Squats (135/95)
15 Kettlebell Swings (1.5/1)
 
Stimulus/Focus: This WOD is moderate in load and light in volume. Aim for unbroken movements.
 
Cool Down: 4 Rounds
100 Meter Farmer’s Carry (1.5/1)
100 Meter Sprint
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4 September 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Handstand Work
 
WOD: 12 Minute AMRAP
10 Alternating Pistols
50′ Handstand Walk
 
Stimulus/Focus: This is an advanced skill gymnastics WOD. It is a chance to practice more difficult movements. Take your time and focus on progressions that challenge you.
 
Cool Down: Tabata Ab Mat Sit Ups
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3 September 2018

Warm-up: Coach’s Choice
Strength/Skill: Review WOD movements
WOD: Carse (Time)
21-18-15-12-9-6-3
Clean, 95#
Double-Unders
Deadlift, 185#
Box Jumps, 24″
Begin each round with a 50 meter Bear crawl.

In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
Female RX: 65# clean/135# deadlifts/20″ box

Stimulus/Focus: This is a Hero WOD. Give it everything you have.  Focus on quick transitions.

Cool Down: Athlete’s Choice

 

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31 August 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(4 x 4 x 4 x 4 )
Start at 75% of your 1 RM and get AHAP! Lift on a 3-minute clock.
WOD: 14 Minute EMOTM
8 Deadlifts (135/95)
*With remaining time, strip barbell and complete ME curls
*Score=Total Reps (DLs and Curls)

Stimulus/Focus: Something a little different. Focus on fast movement and quick unloading and loading of weight to maximize time on the bar and reps.
Cool Down:
Tabata Skull Crushers
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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.