Warm-up:
Coach’s Choice
Strength/Skill:
Snatch
(20 Minutes to Find Today’s Heaviest)
WOD:
10 RFT
1 Snatch (70% of today’s #)
5 Ring Rows
10 Slam Balls (30/20)
Cool Down:
400 Meter Run with Slam Ball
Category: Uncategorized
25 September 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM
WOD:
Metcon (Time) 27-21-15-9
Clean (95/65)
Dips
Cool Down:
3 Rounds
Box Shoulder Stretch
10 Supermans
26 September 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 4)
*Use 80% of your 1 RM for all sets
WOD:
15 Minute Cap
5 Rounds
500 Meter Row
15 Floor Press (135/95)
Cool Down:
3 Rounds
Banded Lateral Opener (20 seconds per side)
5 Strict Push Ups
27 September 2017
Warm-up:
Coach’s Choice
Strength/Skill:
WOD Skill Work
WOD:
10 Minute AMRAP
5 Dumbbell Push Jerk (50/35)
1 Muscle Up
Cool Down:
Tabata Plank Holds
28 September 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (2 x 2 x 2 x 2 x 2)
*Get as heavy as possible!
WOD:
For Time
10 Deadlifts (135/95)
100 Meter Run
20 Deadlifts (135/95)
200 Meter Run
30 Deadlifts (135/95)
400 Meter Run
40 Deadlifts (135/95)
800 Meter Run
Cool Down:
3 Rounds
Banded Classic Posterior Chain Mobilization (20 seconds per side)
20 Bar Hops
29 September 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Push Press (3 x 5)
*Use 80% of your 1 RM for all sets.
WOD:
20 Minute Time Cap
100 Double Unders
50 HSPUs
40 Toes to Bar
30 Shoulder to Overhead (135/95)
20 Front Rack Step Lunges (135/95)
Cool Down:
5 Minutes of Moderate Effort on the bike, rower, or skierg
02 October 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (5 x 5)
*Use 70% of your 1 RM for all sets
WOD:
21-15-9 Front Squats (135/95)
Wall Ball Ab Mat Sit Ups (20/14)
*RX+: 185/135 and GHD Wall Ball Sit Ups (20/14)
Cool Down:
Run 400 Meters with Wall Ball (20/14)
03 October 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Hang Power Snatch (20 Minutes to Find Your 1 RM)
WOD:
9 Minute AMRAP
3 Hang Power Snatch (115/75)
6 Bar Facing Burpees Over the Bar
Cool Down:
Tabata Sink Stretch
04 October 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3)
*Use 80% of your 1 RM
WOD:
3-Part AMRAP
5 Minute AMRAP
5 Deadlifts (135/95)
10 Box Jumps (24/20)
*Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Wall Balls (20/14)
*Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Double Unders
Cool Down:
Hamstring Stretch (3-position)
05 October 2017
Warm-up:
Coach’s Choice
Strength/Skill:
Skill Work
WOD:
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool Down:
Athlete’s Choice