Category: Uncategorized

Posted on by

30 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Thruster – 3 x 3 x 3 x 3 x 3

Start at 75% and get AHAP. Lilt on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)

10 Dumbbell Thrusters (50/35)(35/20)

100 Meter Farmers Carry (50/35)(35/20)

Stimulus/Focus: This workout is moderate to heavy in load, but relatively light in volume. Push hard to do your thrusters in one or two sets each time. Rests as needed before the carry.

Cool Down: 3 Rounds

5 Burpees over the Dumbbells

100 Meter Run

Posted on by

29 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: For Time (15 Minute Cap)

25 Ring Rows

50 Air Squats

25 Toes to Ring

50 Air Squats

25 Ring Pull Ups

50 Air Squats

25 Ring Push Ups

50 Air Squats

*RX+: 5 Ring Muscle Ups to Start and Finish the WOD and pistols for squats

Stimulus/Focus: This workout will be hard on your hands/grip. Try to stay on the rings as long as possible and complete big sets of work.

Cool Down: 400 Meter Run

Posted on by

28 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up – Review the Movements

WOD: 25 Minute AMRAP

50 Double Unders

25 Burpees

5 Turkish Get Ups (per side before switching)(35/20)(20/15)

Stimulus/Focus: This workout will be a slower moving WOD. The dubs will tax you. The burpees will slow you down. The TGUs will challenge your whole body as it is fatigued. Maintain good form. Find a pace that you can maintain for 25 minutes.

Cool Down: ROMWOD

Posted on by

27 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Power Clean – 2 x 2 x 2 x 2 x 2

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: Three 6-Minute AMRAPs

*2 Minutes of Rest Between Each

6 Minute AMRAP

6 Power Cleans (185/125)(125/85)

6 Handstand Push Ups

Stimulus/Focus: This workout should be heavy in load and moderately challenging in gymnastics. Aim for 4 rounds.

6 Minute AMRAP

6 Power Cleans (155/105)(105/70)

6 Deficit Handstand Push Ups (45# plates for males)(25# plates for females)

Stimulus/Focus: This should be a moderate load and challenging in skill. Aim for 4 rounds.

6 Minute AMRAP

6 Power Cleans (135/95)(95/65)

6 Strict Deficit Handstand Push Ups (#45/#25–same as above)

Stimulus/Focus: This workout should be somewhat light, but extremely difficult in skill. Aim for 2-3 rounds.

Cool Down: Tabata Ring Rows

Posted on by

26 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Shoulder Press – 1 x 1 x 1 x 1 x 1 x 1

Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: 20 Minute AMPRAP

5 Seated Dumbbell Presses (35/20)(20/15)

10 Ab Mat Sit Ups

Stimulus/Focus: Go unbroken on all reps and transition quickly. Aim for 20 rounds.

Cool Down: Tabata Diagonal Plank Holds

Posted on by

23 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat – 5 x 4 x 3 x 2 x 1

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (10 Minute Cap)

21-15-9

Overhead Squats (95/65)(65/45)

Bar Facing Burpees

Stimulus/Focus: This should be a fast moving workout. Aim to do the overhead squats in one or two sets each time. Find a steady pace on the burpees.

Cool Down: 3 Rounds

5 Toes to Bar

10 Supermans (2-second hold)

Posted on by

22 December 2022

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: For Time and Total Climbs

Accumulate as many rope climbs as possible while chipping away at the below reps. Switch every 2 rope climbs.

100 Dumbbell Deadlifts

80 Dumbbell Hang Power Cleans

60 Dumbbell Push Jerks

40 Dumbbell Front Rack Lunges

20 Dumbbell Thrusters

*RX Weight: (35/20)(20/15)

*Two dumbbells for all movements

*Once the workout begins dumbbells cannot be put down (5 burpee penalty for both people if they are)

Stimulus/Focus: This will be extremely challenging on your forearms. Rest after transferring the dumbbells to your partner, before you climb the rope.

Cool Down: Partner Choice