Posted on

27 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 16 Minute AMRAP
4 Floor Press (135/95)
8 Toes to Bar

Teen/Masters RX: 95/65
RX+: 185/135
Teen/Masters RX+: 135/95

Stimulus/Focus:  A press and a pull. Shoulders are going to be spent. Try to do the work unbroken. Aim for 10-12 rounds.

Cool Down: Tabata Superman Holds

Posted on

25 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 10)

Use 65% for all sets. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)
10 Push Press (45/35)
10 Overhead Alternating Step Lunges (45/35)

Teen/Masters RX: 35/25

Cool Down: 5 Rounds
5 Ring Pull Ups
5 Toes to Rings

Posted on

24 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Ring Muscle Ups & Progressions

WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Air Squats
5-4-3-2-1
Ring Muscle Ups

Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are.

Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups

Posted on

21 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2 )

Use 90% for all your sets. Lift on a 3-minute clock.

WOD: 10 Minute Clock
150 Deadlifts (95/65)
ME Chest to Bars with Remaining Time

RX+: 135/95; Bar Muscle Ups
Teen/Masters RX: 65/45; Pull Ups
Teen/Masters RX+: 95/65; Chest to Bar

Stimulus/Focus: Move through the deadlifts as quickly and safely as possible. Leave yourself as much time as you can  to work on your gymnastics movement. Your score is the time it takes you to complete the 150 deadlifts.

10 Minute Clock
150 Wall Balls (20/14)(10’/9′)
ME Chest to Bars with Remaining Time

RX+: 20/14 and 12’/10′ and Bar Muscle Ups
Teen/Masters RX: 14/10 and 10’/9′ and Pull Ups
Teen/Masters RX+: 14/10 and 12’/10′ and Chest to Bar

Stimulus/Focus: Same as above! Try to do large chunks of wall balls. Your score here is the time to complete 150 wall balls.

Total Gymnastics Reps in Both 10 Minute Workouts

Cool Down: Tabata Plank Holds

Posted on

20 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute AMRAP
1 Power Snatch (@90%)
20 Double Unders
100 Meter Run

Stimulus/Focus: Heavy but fast. Low rep count allows you to move quickly. Aim for 8-10 rounds.

Cool Down: Tabata Handstand Holds

Posted on

19 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (4 x 2 )

Use 90% for all lifts. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP
4 Front Squats (95/65)
4 Burpees over the Bar

Teen/Masters RX: 65/45

Stimulus/Focus: This should be light and fast. Do all work unbroken and strive for short rests between rounds. Aim for 10-12 rounds.

Cool Down: ROMWOD

Posted on

18 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1)

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

WOD: For Time (20 Minute Cap)
27-21-15-9
Split Jerk (95/65)
Ring Dips

Teen/Masters RX: 65/45

Stimulus/Focus: This is a push and push workout. The rep scheme is not short. Try to do larger sets on the barbell and keep work on the rings short with quick breaks.

Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run

Posted on

17 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Review Movements

WOD: Chipper For Time (45 Minute Cap)
100 Air Squats
90 Ab Mat Sit Ups
80 Alternating Step Lunges
70 Strict Push Ups
60 Slam Balls (30/20)
50 Box Jumps (24/20)
40 Kettlebell Swings (1.5/1)
30 Handstand Push Ups
20 Toes to Bar
10 Kettlebell Overhead Squats (1.5/1)

*Teen/Masters RX: Slam Ball (20/15); KB (1pood/25#)

Stimulus/Focus: Have fun with this chipper! Try to do large sets of work, but do not push to failure or it will be hard to start back up again.

Cool Down: 400 Meter Run

Posted on

14 May 2021

Warm-up: Coach’s Choice

Strength: Thruster (5 x 5 x 5 x 5 x 5 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT (20 Minute Cap)
200 Meter Run
20 Knees to Elbow
200 Meter Run
20 DB Thrusters (50/35)

Teen/Masters RX: 35/20

Stimulus/Focus: This WOD is challenging in movement and weight. The movements will tax your breathing. Find a pace you can maintain. Think about doing short sets with short breaks between them. If scaling, use a weight you can do in 3-4 sets.

Cool Down: 4 Rounds
5 Burpees over the Dumbbell
100 Meter DB Famers Carry (switch hands at turn around point)