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Feb 16th, 2017

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Friday, February 17

Friday, February 17 Strength: Turkish Getups Practice the skill and work up in weights WOD: 4 RFT 20 Kettlebell Swings (1.5/1) 20 Goblet Squats (1.5/1) 10 Kettlebell Snatches (1.5/1)

Feb 15th, 2017

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Thursday, February 16

Thursday, February 16 Warm Up: Coach’s Choice Strength: Bench Press 5-3-3-2-2 Start at 50% and work up to set of 2 WOD: 12 AMRAP 1 Sled push down and back 3 Tire Flips 10 Sledge Hammers 400 m Medball Run

Feb 14th, 2017

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Wednesday, February 15

Wednesday, February 15 Warm Up: Coach’s Choice Strength: Deadlifts 4 x 3 @ 65-70% WOD: ‘Christine’ 3 rounds for time 500m row 12 Body Weight Dead Lift 21 Box Jumps

Feb 13th, 2017

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Tuesday, February 14

Tuesday, February 14 Warm Up: Coach’s Choice WOD: PARTNER WOD SET 1: 12 AMRAP 20 Wall Balls (Rainbow Style between partners) 20 Box Jumps (Alternating) 20 Medball Sit ups (Feet together, passing medball) 10 Burpees (together, high five at the top) 2:00 REST 10 AMRAP (ONE PARTNER WORKS, OTHER PARTNER HOLDS 45# plate switch as […]

Feb 12th, 2017

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Monday, February 13

Monday, February 13 Warm Up: Coach’s Choice Strength: Back Squat 3 x 10  Challenge yourself to find a heavy set of 10 WOD: 5 RFT 10 Wall Balls (20/14) 10 Hip Extensions 10 Weighted Lunges (45/25 plates)

Feb 9th, 2017

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Friday, February 10

Friday, February 10 Warm Up: Coach’s Choice Strength: Snatch 3 position snatch x 5 1 @ High Hang (power snatch) 1 just above knees (power snatch) 1 full snatch (from the ground, catch in squat if possible) WOD: 4 RFT 10 Power Snatch (95/65) 10 Overhead Squats (95/65) 400m Run

Feb 8th, 2017

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Thursday, February 9

Thursday, February 9 Warm Up: Coach’s Choice Skill: Handstand Work If you have handstands on the wall work on kicking up into a free handstand hold. If you have that down, work on handstand walks WOD: 4 RFT 10 Toes to Bar (If you can’t link on the bar, try scaling to the rings) 10 […]

Feb 7th, 2017

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Wednesday, February 8

Wednesday, February 8 Warm Up: Coach’s Choice Strength: Clean 5 x 3 @ 70-75% WOD: 12 AMRAP 8 Power Cleans (135/95) 8 Front Squats (135/95) 200m Run

Feb 6th, 2017

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Tuesday, February 7

Tuesday, February 7 Warm Up: Coach’s Choice Strength: Deadlifts 3-3-2-2 Start at 50% and work to a medium heavy weight WOD: 4 RFT 6 Deadlifts (255/185) 6 Push Ups 400 m Row EXTRA: This week for extra, work on your weaknesses for the open! Ask questions and get some extra practice on your trouble areas.

Feb 5th, 2017

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Monday, February 6

Monday, February 6 Warm up: Coach’s Choice Strength: Strict Press 4 x 2 @ 80% WOD: Dirty Thirty for time 30 Box Jumps 24/20 30 Pull Ups 30 Kettlebell Swings 1.5/1 30 Lunges 30 Knees to Elbows 30 Push Press 95/65 30 Sit ups 30 Wall Balls 20/14 30 Burpees 30 Double Unders