Category: Uncategorized

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06 October 2023

Warm up: Coach’s Choice

Strength/Skill: 3 – 5 Minute EMOMs

All reps must be touch and go.

Snatch

5 Minute EMOM: 3 Snatches @ 70%

Snatch

5 Minute EMOM: 2 Snatches @ 80%

Snatch

5 Minute EMOM: 1 Snatch @ 90%

WOD: 21-18-15-12-9-6-3 (Time Cap 18 Minutes)

Hang Power Snatch (95/65)(65/45)

Handstand Push Ups

*25 Double Unders Between Each Set (Total of 150)

Stimulus/Focus: Try to complete your rounds of 21, 18, 15, 12 in three sets. Aim to do 9, 6 and 3 unbroken. Choose weights and scales that allow you to do this.

Cool Down: 2 Rounds

15 GHD Sit Ups

15 GHD Extensions

10/7 Assault Bike Calories

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05 October 2023

Warm up: Coach’s Choice

Strength/Skill: Rig Work: 10 Minutes to Work Skills on the Rig

WOD: 8 Rounds (3 Minutes Work/1 Minute Rest)

A) AMRAP

400m Run

Max Wallballs in Remaining time (20/14)(14/20)

B) AMRAP

1000 Meter Bike Erg/500 Meter Row

Max Burpees in Remaining Time

Stimulus/Focus: All cardio! You will go through the above AMRAPs four times each for a total of eight three-minute rounds. You will have one minute to rest between rounds. Push hard on the run/row/bike so you can get in reps. Your score will be your total number of burpees and wall balls, but you will enter an individual count for each of the eight rounds.

Cool Down: Alternating Tabata

Superman Hold

Hollow Hold

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04 October 2023

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: 10 RFT (Time Cap 18 Minutes)

12 Box Jump Overs (24/20)

9 Slam Balls (30/20)(20/15)

6 Toes to Bar

*Masters can step up. Everyone must step down.

Stimulus/Focus: The low rep scheme should allow you to complete work unbroken. Take quick breaks between movements. The number of rounds will be a mental challenge. Just keep moving.

Cool Down: 3 Rounds

20 Mountain Climbers

10 V-Ups

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03 October 2023

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2 minute clock.

2-Minute AMRAP: Accumulate as many split jerks as possible in 2 minutes. Use 80% of your heaviest lift from today.

Stimulus/Focus: At the conclusion of the last single, be ready to complete max reps in two minutes of time. Have your bar loaded to 80% of your heaviest lift. These reps do not have to be unbroken. You may rerack it as many times as you would like. Accumulate as many reps as possible in this time.

WOD:15 Minute AMRAP

12 Dumbbell Deadlifts (Left)

9 Dumbbell Hang Power Cleans (Left)

6 Dumbbell Shoulder to Overhead (Left)

10 Meter Dumbbell Overhead Lunge (Left)

12 Dumbbell Deadlifts (Right)

9 Dumbbell Hang Power Cleans (Right)

6 Dumbbell Shoulder to Overhead (Right)

10 Meter Dumbbell Overhead Lunge (Right)

*All movements use one dumbbell.

*RX: (50/35)(35/20)

Rx = 2x 24/16kg

Stimulus Focus: Try to complete all movements on one side unbroken. Rest after the lunge. Aim for 5 rounds.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Lateral Dumbbell Hops

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02 October 2023

Warm up: Coach’s Choice

Strength/Skill: Front Squat

10 x 10

Stimulus/Focus: Complete a set of 10 bodyweight squats unbroken every two minutes for ten rounds.

WOD: For Time (15 Minute Cap)

25 Pull Ups

50 Strict Push Ups

100 Sit-ups

50 Strict Push Ups

25 Pull Ups

RX+: Chest to Bar, Handstand Push Ups, GHD Sit Ups

*No mix and matching RX and RX+.

Stimulus/Focus: This all bodyweight workout should allow you to keep moving. Keep work in small sets to avoid muscle failure. Focus on virtuosity–doing the common things uncommonly well. Make every rep perfect.

Cool Down: 4 Rounds

20 GHD Extensions

100 Meter Run

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29 September 2023

Warm up: Coach’s Choice

Strength/Skill: Push Press

5x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

Push Press: 1 x ME Reps

Stimulus/Focus: After the final 2-minute clock, complete as many unbroken reps as possible at 70% of your heaviest from today.

WOD: For Time (20 Minute Time Cap)

400 Meter Run Buy In

Then, 5 Rounds

10 Handstand Push Ups

20 Weighted Ab Mat Sit Ups (25/15)(15/10)

1 Ring Muscle Up

Then, 400 Meter Run Buy Out

*Masters RX: Seated Dumbbell Presses (20/15)

*Plate must stay in contact with the chest on sit ups.

Stimulus/Focus: Focus on choosing challenging scales. The time domain should allow you to work through those.

Cool Down: 25 Single Unders

25 Double Unders

25 Cross-Over Single Unders

25 Triple Unders

Happy Friday! 🙂

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28 September 2023

Warm up: Coach’s Choice

Strength/Skill: Power Clean + Clean

10 Minutes to Build to Today’s Heavy Complex

Stimulus/Focus: Use ten minutes to get AHAP in the complex.

Power Clean + Clean: 10 x 1

Stimulus/Focus: Use 90% for all sets. Complete one complex every minute on the minute.

WOD: 12 Minute AMRAP

5 Box Jumps (24/20)

7 Pull-ups

9 Wallballs (20/14)(14/10)

*Masters may step up. Everyone must step down.*

RX+: (30/24) box, chest to bar, (30/20)(20/14) wall ball

Stimulus/Focus: This should be a fast moving metcon. The rep scheme is short, which should keep you moving. Aim to do all work unbroken. Take short breaks between movements. Strive for six-eight rounds.

Cool Down: Tabata Box Dips

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27 September 2023

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: 10 Minute EMOM

*Choose a number you can maintain as an EMOM for 10 minutes.

WOD Ten 3-Minute Rounds

10/7 Calorie Bike (Alternate Erg/Assault)

10 Burpees to Plate (45#)

10/7 Calorie Row

Stimulus/Focus: This will be a cardio grind. Depending on class size you will start on the bike or row. You will alternate rounds with the bike erg and assault bike (five rounds each). You will enter a time for each round for a total of 10 times. The rest time you have will be however long you have remaining in the 3 minutes after the work is completed.

Cool Down: 3 Rounds

5 Strict Knees to Elbow

10 Straddle Compressions

15 Arch Rocks