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Feb 2nd, 2017

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Friday February 3

Friday, February 3 Warm up: Coach’s Choice Strength: Back Squats 5×5 @ 55% WOD: 7 RFT 7 Ring Dips 7 Sit Ups 7 Hip Extensions

Feb 1st, 2017

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Thursday, February 2

Thursday, February 2 Warm up: Coach’s Choice Strength: Bench Press 5-4-3-2-1 work to heavy single WOD: 10 AMRAP 5 Pull Ups 10 Push Ups 15 Lunges

Jan 31st, 2017

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Wednesday February 1

Wednesday February 1 Warm up: Coach’s choice Skill: Handstand work / progressions WOD: 3 RFT 10 Power Snatch (95/65) 10 OH Squats (same) 30 Double Unders (90 singles to scale) Extra: Spend time working on weaknesses

Jan 31st, 2017

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Tuesday January 31

Tuesday January 31 Warm up: Coach’s choice Strength: Front Squats EMOM 6: 3 @ 65-70% WOD: 12 AMRAP 10 Deadlifts (95/65) (115/85 +) 6 Hang Power Cleans (same) 4 Shoulder to Overhead (same) 200 m Run Extra: Tabata hollow rocks/superman

Jan 29th, 2017

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Monday, January 30

Monday, January 30 Warm up: Coach’s choice Strength: Clean & Jerks 10-15 minutes to work to heavy single WOD: 3 Rounds 1:00 Max Wall Balls (20/14) 1:00 Max Box Jumps (24/20) 1:00 Max Kettlebell Swings (1.5/1) 1:00 Calorie Row 1:00 Rest Extra: Turkish get-up skill work

Jan 26th, 2017

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Friday, January 27

Friday, January 27th Warm Up: Coach’s Choice Skill: Pistols Work Pistol Progressions- ┬áIf you have pistols try with a kettlebell WOD: 3 RFT 15 Front Squats (135/95) 400 m Run  

Jan 25th, 2017

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Thursday, January 26

Thursday, January 26 Warm Up: Coach’s Choice Strength: Bench Press/Row 4 ROUNDS SUPERSET 4 Bench Press @ 65-70% 8 Bent Rows (95/65) WOD: 5 AMRAP 8 Ring Dips 8 Handstand Push-ups 16 Sit Ups 2:00 REST 4 AMRAP 6 Ring Dips 6 Handstand Push-ups 14 Sit Ups 1:00 REST 3 AMRAP 4 Ring Dips 4 […]

Jan 24th, 2017

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Wednesday, January 25

Wednesday, January 25 Warm Up: Coach’s Choice Strength: Back Squats 4 x 5 @ 60% WOD: 3 RFT 12 Thursters (115/75) 12 Pull Ups 24 Double Unders

Jan 23rd, 2017

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Tuesday, January 24

Tuesday, January 24 Warm Up: Coach’s Choice Strength: Strict Press 5 x 3 @ 70% WOD: 14 AMRAP 10 Kettlebell Swings (1.5/1) 10 Ball Slams (20/15) 10 Push Ups 1 Rope Climb  

Jan 22nd, 2017

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Monday, January 23

Monday, January 23 Warm up: Coach’s Choice Strength: Cleans 4-3-3-2-2 start at 55-60% and build to heavy double WOD: 4 RFT 10 Power Cleans 115/85 10 Toes to bar 400 M Row Extra: 3 sets 10 hip extensions 15 Russian twists