TUesday december 31 2019

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-Warm Up-

2 rounds

10 alt box step ups

5/5 DB strict press

1:00 alt dead bugs

Into..

2 rounds

8 box jump + step down

8/8 DB push press (non working side holds DB at shoulder)

1:00 alt birddogs

Into...

2 rounds

10 fast box jumps

10 DB push press

1:00 plank hold

-WOD-

"THE 20/20 EXPERIENCE"

AMRAP 20

20 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go...perform 20 abmat Sit-Ups

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

Continue Reading TUesday december 31 2019

Monday december 30 2019

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 -Warm Up-

2 rounds

:45 bike

10 alt groiners

10 bootstraps

5 inchworms

3 burpee broad jumps

Then...

3 rounds with empty barbell

5 snatch grip RDLs

5 Kang squats

5 behind the neck press

Snatch Prep led by coach!

-Strength/Skill-

ON A 25:00 RUNNING CLOCK...

Build to 1RM Snatch

(Score is Weight)

-WOD-

ON A 5:00 RUNNING CLOCK...

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is total snatch Reps)

Continue Reading Monday december 30 2019

Sunday december 29 2019

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 -Warm Up-

Dynamic Warm Up

-Strength/Skill-

4 SETS

Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

-WOD-

EMOTM. 12

MIN 1 - 10 DBL DB Ground to OH (50/35)|(35/20)

MIN 2 - 20 Box Jumps (24/20)

MIN 3 - 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R

Continue Reading Sunday december 29 2019

Saturday december 28 2019

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-Warm Up-

(5 minutes)

:30 row

10 inchworms

5 push ups

:30 row

10 body weight good mornings

5 strict press

:30 row

10 barbell good mornings

5 push jerks

Intro and demo complex and have athletes begin to warm up

-Strength/Skill-

EMOTM 15

2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)

-WOD-

(28 minute cap)

PARTNER WORKOUT

IN TEAMS OF 2...

4 ROUNDS FOR TIME*

20 Deadlift (275/185)

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge -- Double Overhand Grip for the DL and no bar slamming.

Continue Reading Saturday december 28 2019

Friday december 27 2019

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 -Warm Up-

3 rounds

10/8 Cals bike

10 bootstraps

10 reverse lunges with a twist

10 alt leg swings

10 alt knee pull to chest

Into..

:30 each side tricep smashing

10 front elbow punches

10 back rack elbow punches

-Strength/Skill-

5-5-5

Front Squat*

*Set 1 - 30-40% x 5

Set 2 - 40-50% x 5

Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

-WOD-

FOR TIME : 9 minutes

21-15-9

Thruster (95/65)

Burpees to Target (6")

Continue Reading Friday december 27 2019

Thursday december 26 2019

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-Warm Up-

3 rounds

12/10 Cals

30 singles rounds 1 and 2

20 doubles round 3

5 RDL

5 hang snatch pull

5 hang muscle snatch

5 hang power snatch

-Strength/Skill-

(16 minutes)

3-3-3-3

Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

-WOD-

AMRAP 15

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5... 3 reps @ (115/75)

Minutes 5-10...2 reps @ (135/95)

Minutes 10-15...1 rep @ (155/105)

**If trip-up on the rope, start the set of DU or SU over.

If not enough bikes perform:

12/10 cal row

10/8 ski

Continue Reading Thursday december 26 2019

Tuesday december 24 2019

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-WOD-

"12 DAYS OF FITNESS”

FOR TIME*

Day 1 - 100m Run

Day 2 - Power Cleans

Day 3 - Burpees to a Plate

Day 4 - DB Push Press

Day 5 - Toes to Bar

Day 6 - Handstand Push Ups/Hand Release Push-ups

Day 7 - Plate Ground to OH

Day 8 - Wall Balls

Day 9 - Deadlifts

Day 10 - Walking Lunges

Day 11 - DB Thruster

Day 12 - Bar Muscle-Ups

*Workout flows just like the song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.

Continue Reading Tuesday december 24 2019

Monday december 23 2019

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 -Warm Up-

(10-12 minutes)

3 rounds

Round 1

20 lateral bar hops

12 lunges

12 good mornings

5 burpees

Round 2

20 lateral bar hops

10 step ups

10 deadlifts

5 burpees

Round 3

20 lateral bar hops

8/8 elbow punches

8 box jumps

5 burpees

Then take athletes through the following

- 6 clean deadlifts

- 6 high hang clean pulls

- 6 muscle cleans

- 6 hang power cleans

-Strength/Skill-

(15 minutes)

Hang Power Clean

Build to a heavy 3 rep Hang Power Clean

-WOD-

AmRaP 9

2-4-6-8...and so on

Hang Power Clean (115/75)

Box Jump overs (24/20)

Continue Reading Monday december 23 2019

Sunday december 22 2019

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 -Warm Up-

2 rounds

:30 jumping jacks

:30 squat jumps

:30 up/downs

:30 good mornings

Into...

Tabata (8 Rounds :20 on / :10 off)

Rounds 1 + 2 : single unders

Rounds 3 + 4 : fast singles

Rounds 5 + 6 : high jump singles

Rounds 7 + 8 : doubles / attempts

Then grab barbells and dumbbells

-Strength/Skill-

ALTERNATING TABATA*

T1 - Straight Bar Bicep Curls

T2 - Single DB Overhead Tricep Extension

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

-WOD-

(12 minute cap)

3 RFT

20 Alt. DB Snatch (50/35)

50 doubles unders

25 wall balls

50 Double Unders

Continue Reading Sunday december 22 2019

SatUrday december 21 2019

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-Warm Up-


AmRaP 3


5 inchworm + pushup

5 boot straps

10 shoulder openers

10 hollow rocks


Rest 1 minute


AmRaP 4


5 snatch grip RDL

5 snatch grip BTN press

5 snatch grip push press

10 scap pull-ups

5 Kip swings

-Strength/Skill-

5 sets of Kettle Bell complex

(All reps come from the waist or the hang position)

2 Single arm Russian kettle Bell swings

2 single arm kettle bell cleans

2 single arm kettle bell snatches

*perform 2 of each rep on one side then switch

  • building in weight!

-WOD-


AmRaP 20


7 toes to bar

4 power snatches (135/95)

4 overhead squats (135/95)

50 mountain climbers**


Partner 1 performs one (1) round


Partner 2 will perform max meters on the row.


Score will be rounds completed plus total number of meters

**Knee comes above the waist; each time the knee comes up counts as a rep

Continue Reading SatUrday december 21 2019