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WOD

Dec 22nd, 2016

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Friday, December 23

Friday, December 23 Warm Up: Coach’s Choice WOD: 12 Days of Christmas 1 200m Run (300m Row depending on weather) 2 Snatches (95/65) (RX+ 135/95) 3 Thrusters (95/65) (RX+ 135/95) 4 Ring Dips 5 Burpees 6 Toes to Bar 7 Chest to Bar 8 Kettlebell Swings (1.5/1) 9 Box Jumps (24/21) 10 Handstand Push Ups […]

Dec 21st, 2016

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Thursday, December 22

Thursday, December 22 Warm Up: Coach’s Choice Strength: Back Squat (with pause) 3 x 3 Pause Squats (3 second pause in the bottom NO pause at top) 50-60% (Feel free to add weight after the first set if you’d like) WOD: 3 Rounds 30 Box Jumps (24/20) 30 Wall Balls (20/14) 30 Lunges

Dec 20th, 2016

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Wednesday, December 21

Wednesday, December 21 Warm Up: Coach’s Choice Strength: Deadlift 4 x 3 @ 60% WOD: 10-8-5 Deadlift (185/135) Ring Dips 10-8-5 Burpees Chest to Bar Pull Ups Extra: 5 Rounds 40 second plank 20 second rest

Dec 19th, 2016

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Tuesday, December 20

Tuesday, December 20 Warm Up: Coach’s Choice Strength: Front Squats Work up to 1 RM WOD: 4 RFT 8 Power Cleans (115/95) (RX+ 155/115) 8 Slam Ball Sit to Stands (20/15) (Think full sit up into standing) 8 Slam Balls (20/15) Extra: Tabata Russian Twists (with slamball)

Dec 18th, 2016

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Monday, December 19

Monday, December 19 Warm Up: Coach’s Choice Strength: Bench/Bent Row Superset x 4 Bench: 4 @ 70% Bent Row: 8 @ (75/45) WOD: 10 AMRAP 5 Handstand Pushups 10 Push Ups 15 Air Squats Extra: 800m Row

Dec 15th, 2016

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Friday, December 16

Friday, December 16 Warm Up: Coach’s Choice Strength: Deadlift Warm up to 65% 3 x 2 @ 65% WOD: 3 RFT 5 Deadlifts (225/155) 10 Ring Dips 400 m Run Extra: 80 Jumping Jacks 60 Split Jumps 40 Sit Ups 20 Squat Jumps

Dec 14th, 2016

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Thursday, December 15

Thursday, December 15 Warm Up: Coach’s Choice Strength: Overhead Squat REVIEW technique. ¬†Focus on shoulder rotation, spine, bar in relation to body, etc. 10-15 minutes to add weight while working on PERFECT technique. WOD: 4 RFT 5 Power Snatch (95/65) 10 Overhead Squats (95/65) 10 Pull Ups (RX+ 5 Muscle Ups)

Dec 13th, 2016

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Wednesday, December 14

Wednesday, December 14 Warm Up: Coach’s Choice Skill/Strength: Your wish has been granted! Turkish get up skill overview/review 10-15 minutes working up to a heavy weight you can do successfully with EACH arm. WOD: 12 AMRAP BUY IN: 800 m row THEN 12 Kettlebell Snatch (1.5/1) SCALE AS NEEDED 24 Burpees

Dec 12th, 2016

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Tuesday, December 13

Tuesday, December 13 Warm Up: Coach’s Choice Strength: Push Press 5-5-3-3 Starting at 50% and working up by ~10% WOD: 8 AMRAP 15 Wall Balls (20/14) 10 Box Jumps (24/20) 5 Pull Ups 2:00 REST 8:00 AMRAP 15 Kettlebell Swings (1.5/1) 10 Lunges (with KB) 5 Toes to Bar

Dec 11th, 2016

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Monday, December 12

Monday, December 12 Warm Up: Coach’s Choice Strength: Back Squat 5 x 3 @ 70% WOD: 4 RFT 10 Power Cleans (95/65) (RX+ 135/95) 10 Front Squats (same) 30 Double Unders Extra: 2 RNFT 20 Bicycle Crunches 20 Scissor Kicks