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03 April 2020

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (3-3-2-2-1-1)
Start at 75% and increase by 5% each round. Lift on a 3-minute clock.

WOD: 12 Minute AMRAP
4 Power Snatch (95/65)
8 Front Rack Lunges (95/65)

RX+: 115/75 and Overhead Lunges

Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for 9 rounds.

Cool Down: Max Effort Overhead Barbell Hold
*Rest 2 minutes after the WOD.
*Hold the barbell overhead as long as possible.

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23 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Thruster (5-4-3-2-1)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (12 minute cap)
15 Thrusters (95/65)
15 Burpees

Stimulus/Focus: This will be challenging on your entire body, but especially your lungs. Try to complete the thrusters unbroken or in no more than 2 sets each round.

Cool Down: Row 500 Meters

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30 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (20 Minute Cap)
3 Overhead Squats (135/95)
5 Knees to Elbow
7 Strict Push Ups

Stimulus/Focus: This will be tough on the shoulders. The short rep scheme should allow you to do your work unbroken each time. Rest as needed between reps to make that possible.

Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions

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17 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Push Press (Death by Push Press)
Use 50% of your 1 RM. Lift 1 rep the first minute, 2 the second, 3 the third . . . until you can’t complete the number of reps required in the minute. 15 minute cap. If you die, row 7 cals at max effort each minute. Change your push press entry in Wodify to the last set completed. For example, if you complete the 8th minute, enter 1 x 8 at the weight you used.

WOD: Happy St. Patrick’s Day 17 Minute Partner WOD

Partner A: 17 Slam Balls (30/20)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Strict Push Ups
Partner B: ME Row (Calories)
Switch
Partner A: 17 Goblet Squats (1.5/1)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Pull Ups
Partner B: ME Row (Calories)
Switch

Total Score is Total Reps (136 per round) + Total Calories

Stimulus/Focus: Have fun with a partner! Row hard. Move fast.

Cool Down: Partner Choice

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16 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 )
Start at 70% of your 1 RM. Hold a 3-second pause in the bottom. Lift on a 3-minute clock. Get AHAP.

WOD: For Time (20 Minute Cap)
25′ Duck Walk
50 Russian KB Swings (35#/26#)
75 Double Unders
100 Front Squats (65/45)
75 Double Unders
50 Russian KB Swings (35#/26#)
25′ Duck Walk

Stimulus/Focus: An out and back is hard mentally. Try to keep your work in large chunks. The kettlebell should be light.

Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch Hands at Turn Around Point)
100 Meter Sprint

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13 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (10 x 3)
Use 85% and lift on a 3-minute clock.

WOD: 21-15-9 (8 Minute Time Cap)
Floor Press (135/95)
Clean (135/95)

Stimulus/Focus: This WOD should be a moderate floor press and clean. You may want to do your cleans in singles. Aim to do your floor press in no more than 3 sets each time. Take short breaks.

Cool Down: 3 Rounds
10 Cals on Bike
10 GHD Sit Ups
10 GHD Extensions

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11 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 2-Part AMRAP
8 Minute AMRAP
5 Push Jerk (115/75)
5 Pull Ups

*Rest 2 Minutes

Stimulus/Focus: Tough on the shoulders, but the short rep scheme should allow you to go unbroken and to keep moving. Aim for 10 rounds.

8 Minute AMRAP
5 DB Push Jerk (50/35)
5 Chest to Bar

Stimulus/Focus: You will already be fatigued. DB are harder to stabalize and C2B are a harder movement. Aim for 6 rounds.

Cool Down: Tabata Diagonal Side Plank Holds

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10 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6)
Use 70% of your 1 RM for all sets. Tempo deadlifts with a 5-second count up and down.

WOD: 10 Minute GAFAP
3 Burpee Box Jump Overs (24/20)
3 Deadlifts (225/155)
6/6, 9/9, 12/12, 15/15 . . .

Stimulus/Focus: This is going to crush your legs. Find a pace and just try to keep moving.

Cool Down: Tabata Banded Achilles and Hamstring Stretches
*Alternate Sides and Stretches

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09 March 2020

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 20 Minute EMOTM
Even: 2 Back Squats (90%) (From Rack)
Odd: 10 Wall Balls (20/14)

Stimulus/Focus: This WOD should be heavy. The wall balls will tax your breathing and muscles making the heavy squats that much more difficult.

Cool Down: Tabata Sit Ups