Category: Uncategorized

Posted on by

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
Posted on by

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
Posted on by

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
Posted on by

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
Posted on by

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
Posted on by

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!
Posted on by

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
Posted on by

26 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: Partner AMRAPS
5 Minute AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Dumbbell Power Snatch (50/35)
Switch
5 Minute AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Dumbbell Overhead Squat (50/35)
Switch
5 Minute AMRAP
Partner A: 2 Rope Climbs
Partner B: ME Dumbbell Overhead Step Lunge (50/35)
Switch
Cool Down: ROMWOD
Posted on by

25 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Deadlift
(5 x 5 x 5 x 5 x 5)
Tempo lifts. 5-count lift and 5-count lower. 3-minute clock.
WOD: For Time
800 Meter Run, Then
2 Rounds
25 Deadlifts (135/95)
25 Pull Ups
Then, 800 Meter Run

Stimulus/Focus: This WOD is meant to teach you to pace yourself. Don’t go out too hard too fast. Aim for less than 24 minutes.
Cool Down: 3 Rounds
5 Strict Push Ups
5 Barbell Rollouts
Posted on by

24 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Behind The Neck Jerk
(20 Minutes to Work the Skill)
WOD:
20 Minute EMOTM
Even: 3 Behind the Neck Jerks (70%)
Odd: 6 Alternating Pistols

Stimulus/Focus: This is a skill WOD. Practice perfect movement–challenge yourself.
Cool Down:
Tabata Ab Mat Sit Ups