Posted on

21 December  2017

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (4 x 4 x 4 )
*Start at 75% of your 1 RM.

WOD:
Partner WOD (28 Minute Cap)
5K Row for Time and Reps
Partner A: Row 250 Meters
Partner B: ME Back Squats (95/65)
*Switch every 250 meters
*Bar can’t hit the floor (3 burpee penalty at that time)

Cool Down:
Partner’s Choice

Posted on

27 December  2017

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (10 Minutes to Work to 90% of your 1 RM.)
*Use this weight for death by deadlifts
Deadlift (Death by Deadlifts)
EMOTM Add 1 Rep
Minute 1: 1 Rep
Minute 2: 2 Reps
Continue until you can’t complete the required reps in the minute

WOD:
15-12-9-6-9-12-15
Deadlifts (135/95)
Pull Ups

Cool Down:
3 Rounds
5 Barbell Rollouts

Posted on

29 December  2017

Warm-up:
Coach’s Choice

Strength/Skill:
Clean Work

WOD:
5 Rounds
6 Cleans (65/45)
6 Toes to Bar
3 Rounds
10 Hang Cleans (65/45)
10 Double Unders
1 Round
30 High Hang Cleans (65/45)
30 Ab Mat Sit Ups
*RX+: 95/65

Cool Down:
3 Rounds
5 HSPUs
10 Bicep Curls

Posted on

01 January  2018

Warm-up:
Coach’s Choice

Strength/Skill:
Grab a Partner and Get Ready to Work!

WOD:
Partner 2018 WOD for Time
1018 Meter Row Buy In (non-rowing partner must hold the plank; switch as needed)
Then, with one partner working and one resting, complete:
100 Air Squats
100 KB Swings (1.5/1)
100 Box Jumps (24/20)
100 Slam Balls (30/20)
100 Pull Ups
100 FR Lunges (one DB 50/35)
100 Ab Mat Sit Ups
100 Alternating Dumbbell Snatch (50/35)
100 HRPUs
100 Wall Balls (20/14)

Cool Down:
Partner Choice

Posted on

04 January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (3 x 3 x 3 x 3 x 3)
*Start around 80% of your 1 RM.
WOD: Metcon (Time)
5 RFT
10 Power Cleans (115/75)
5 HSPUs
25 Air Squats
*RX+: 135/95, Strict HSPUs, Pistols

Cool Down:
3 Rounds
20 Second Banded Shoulder Distraction
20 Candlestick Raises