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WOD

Oct 13th, 2016

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Friday, October 14

Friday, October 14 Warm Up: Coach’s Choice Skill 1: Double Unders 8 EMOM of 15 Double Unders Skill 2: Pistols Work Pistol Progressions- Those with Pistols add weight WOD: Tabata Trifecta TABATA 1 (8 rounds): Kettlebell Swings (1.5/1) (RX+ 2/1.5) TABATA 2 (8 rounds): Air Squats (RX+ Goblet Squats 1.5/1) TABATA 3 (8 rounds): Sit […]

Oct 12th, 2016

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Thursday, October 13

  Thursday, October 13 Warm Up: Coach’s Choice Strength: Superset x 4 5 Strict Press @ 65-70% 3-5 Strict Chin Ups WOD: 5 AMRAP 10 Ring Push Ups 10 Dumbbell Shoulder Press (35-45/20-25) 10 Burpees 2:00 REST 5 AMRAP 10 Handstand Pushups 10 Pull Ups 10 Burpees

Oct 11th, 2016

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Wednesday, October 12

  Wednesday, October 12 Warm Up: Coach’s Choice Skill: Snatch Balance Strength: Snatch 5 x 3 @ 65-70% WOD: 21-15-9 Power Snatch (95/65) Overhead Squat (95/65) Calorie Row Extra: 3 RNFT 10 GHD Sit Ups 10 V-Ups

Oct 11th, 2016

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Tuesday October 11

Tuesday October 11 Strength: Back squat 3 x 10 work to challenging set of 10 WOD : 12 AMRAP 8 Wall Balls (20/14) 8 Box Jumps (24/20) 8 Pull-ups 8 Sumo Deadlift High-pulls (95/65)

Oct 9th, 2016

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Monday, October 10

Monday October 10 Warm up: Coach’s Choice Strength: Clean & Jerk 5 x 3 @ 70% WOD: 3 RFT 10 Hang Power Clean 115/75 8 Front Squat 115/75 6 Jerks 115/75 400 m run  

Oct 7th, 2016

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Friday, October 7

Friday, October 7 Warm up: Coachs choice Strength: push press work to heavy single Skill: Pistol Progressions WOD: Fran

Oct 5th, 2016

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Thursday, October 06

  Thursday, October 06 Warm Up: Coach’s Choice Skill:  10 EMOM 15 Double Unders WOD: CARDIO CHIPPER 800m Run 30 Box Jumps (24/20) 30 Sit Ups 500m Row 30 KB Snatch (1.5/1) 30 Hip Extensions 800m Run

Oct 4th, 2016

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Wednesday, October 5

  Wednesday, October 5 Warm Up: Coach’s Choice Strength: Back Squat 8 x 2 @ 85-90% WOD: 4 RFT 10 Power Cleans 10 Front Rack Lunges 40 Double Unders   Extra: 3 RNFT 10 GHD Sit Ups 10 Russian Twists 10 Weighted Bridges

Oct 3rd, 2016

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Tuesday, October 4

  Tuesday, October 4 Warm Up: Coach’s Choice WOD:  4 RFT (Partner WOD) Each partner completes each move one at a time. Sled Push (Down and Back) 3 Tire Flips 30 Battle Ropes 20 Sledge Hammer Hits AFTER 4 ROUNDS complete a 400 m sandbag carry (1 sandbag per pair)  

Oct 2nd, 2016

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Monday, October 03

  Monday, October 3 Warm Up: Coach’s Choice Strength: Superset x 5 5-4-3-2-1 Bench Press (start at 55% and work up to H.S.) 10 Bent Over Row (95/65) Skill: Push Up form Review EMOM 5 of 5 Push ups (PREFECT FORM) WOD: 8 AMRAP 10 Shoulder to Overhead (95/65) 10 Pull Ups 10 Burpees 2:00 […]