Category: Uncategorized

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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
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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
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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
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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
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23 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Uneven Back Squats
(20 Minutes to Work the Skill)
WOD: 
Four 5-Minute Rounds
Partner A: 400 Meter Run
Partner B: ME Back Squats (95/65)
*Switch
*Rest if you are both finished running in the five minutes
*If you can’t finish the run in the time domain, scale the run to 200 meters.
*Score is total back squat reps.

Stimulus/Focus: Run hard!
Cool Down: Partner Choice
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20 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Clean
(20 Minutes to Find your 1 RM)
WOD: 15 Minute EMOTM
1 Clean (85% of your 1 RM)
ME Muscle UpsScores: Weight of the clean used in the WOD and number of muscle ups.

Stimulus/Focus: This WOD allows you to practice without being rushed. Focus on perfect movement on the barbell and push yourself on the gymnastics component.
Cool Down:
400 Meter Run
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19 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Push Press
(5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP!
WOD: 6 RFT (10 Minute Cap)
5 Push Press (70% of your heaviest set of 5 from strength)
10 Toes to Bar

Stimulus/Focus:  This WOD has a lighter barbell movement and more challenging gymnastics movement. Focus on clean, fast movement on the bar. Find a rep count that challenges you on T2B and try to maintain it throughout the WOD.
Cool Down:
ROMWOD
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18 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Back Squat
(5 x 5 x 5 x 5 x 5 )
Lift on a 3 minute clock. Start at 60% and get AHAP.
WOD: 
1-10 Back Squat (95/65)
10-1 Kettlebell Swings (1.5/1)

RX+: 135/95; 2/1.5

Stimulus/Focus:  This WOD should be light to moderate in load. Strive to go unbroken. Focus on quick transitions. Aim for less than 8 minutes.
Cool Down: 3 Rounds
20 Second Sink Stretch
20 Second KB/Bar Shoulder Stretch
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17 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift
(2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 70% of your 1 RM
WOD: 15 Minute AMRAP
6 SDL (315/205)
8 Wall Balls (30/20)
10 Box Jumps (30/24)

Stimulus/Focus: This WOD is meant to be heavy and challenging. Find a weight and height that challenges you. Aim for 7 rounds.
Cool Down: Tabata Over the Bar Holds
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16 July 2018

Warm-up: Coach’s Choice
Strength/Skill: Rig Work
WOD: 20 Minute AMRAP
2 Bar Muscle Ups
10 HSPUsScaled: 6 pull ups, 4 chest to bars and 10 HRPUs

Stimulus/Focus: This WOD is meant to focus on more challenging gymnastics movements. Push yourself to go beyond what you think you are capable of–you might be surprised at how much you’ve improved!
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (1.5/1)
10 Goblet Squats