Saturday february 29 2020

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-Warm Up-

3 rounds

10 scap push ups

5 inchworm + pushups

10 groiners + rotation

Into...

____

2 rounds

12 reverse lunges (no DB)

5/5 DB strict press

10 broad jumps

Into...

____

1 round

12 single arm DB reverse lunges

5/5 DB push press

10 box jumps/step ups

-Strength/Skill-

With an empty barbell for 2 rounds

5 RDLs

5 Hang muscle cleans

5/5 elbow punches (bar on back)

5 hang power cleans (pause :02 in catch)

5 front squats

ON A 15:00 RUNNING CLOCK...

Build to Heavy 3-Rep Hang Power Clean*

-WOD-

AMRAP 18

20 Box Jump Overs (24/20)

20 "Lunge" DB thrusters (35/25)

Every 3 minutes starting with 3..2..1.. go

5 hang power cleans (185/125)

*Athlete executes an alternating reverse lunge with a thruster at the top.

(Score is Rounds + Reps)

Continue Reading Saturday february 29 2020

Friday february 28 2020

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-Warm Up-

In teams of 2

60 cal bike (switching every 10)

Partner 1 bikes

Partner 2 performs 10 Jumping lunges + 10 pushups

Into 2 rounds

20 medball squat + toss

20 Russian twists sitting back to back

20 med ball ground to over head

-Skill/Strength-

DB snatch Primer and Warm up

EMOTM 10

MIN 1 - 12/10 Cal Bike (Moderate Effort)

MIN 2 - 3-5 Tempo Strict Pull-Ups (1111)

-WOD-

EMOTM 15

MIN 1 - 10 Single DB Snatch (AHAP)*

MIN 2 - 20 DB Goblet Squat (AHAP)

MIN 3 - Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

Continue Reading Friday february 28 2020

ThUrsday february 27 2020

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-Warm Up-

EMOTM 12

Warm will progress each round

Minute 1 : easy row

Minute 2 : 8/8 SA KB sumo DL

Minute 3 : 30 single unders + Samsun lunges

Minute 4 : moderate pace row

Minute 5 : 8/8 KB Suitcase deadlift

Minute 6 : 30 alt leg single unders + groiners

Minute 7 : mod-hard row

Minute 8 : 8/8 single leg RDLs

Minute 9 : 30 big jump single unders + inchworms

Minute 10 : :30 hard row

Minute 11 : 25/25 foot single arm suitcase carry

Minute 12 : 30 doubles + bent over rows

-WOD-

(20 minutes)

3 SETS*

ON 2:00 CLOCK...500/400m Row (rest remainder)

ON 2:00 CLOCK...Double KB or DB Suitcase Carry (AHAP)

ON 2:00 CLOCK...AMRAP of 20 Double Unders + 10 Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

FINISHER

TABATA, 8 SETS :20 ON / :10 OFF*

MOVT 1 -- DB Hammer Curl

MOVT 2 -- DB Bent Over Row

*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.

(Score is Load)

Continue Reading ThUrsday february 27 2020

Wednesday february 26 2020

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-Warm Up-

2 minute bike/row (get the blood flowing)

Barbell Warm Up

3-4 rounds

5 Romanian deadlifts

5 hang muscle cleans

5 elbow punches

5 hang power cleans

5 front squats

5 strict press

5 push press

-WOD-

-Strength/Skill-

ON A 20:00 RUNNING CLOCK...

Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load)

-WOD-

AMRAP 7

Clean & Jerks (135/95)

*Every minute including 3,2,1 go...perform 15 Air Squats

(Score is Reps)

Continue Reading Wednesday february 26 2020

Tuesday february 25 2020

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-Warm Up-

On 12:00 running clock...

2 rounds

1:00 bike/row

10 tempo pushups

10/10 SA tempo DB floor press

10/10 SA Arnold press

Into..

2 rounds

:30 HS hold

:30 inchworms

:30 burpees

1:00 bike/row

-WOD-

Before the WOD set up and practice Wall Walks and go over scaling options

AMRAP 20

15/12 Cal Bike/row

15 DB Bench Press (50/35)

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

-Strength/Skill-

**Strength is performed after WOD**

(20 minutes)

5 Sets

12 Barbell Bent Over Rows

Super Set Max Perfect Push Ups*

*athletes can use bands around their elbows or bands hanging from the rig!

elbows stay in tight

Abs are braced (ribs down)

Shoulder retract

Press to full extension

Continue Reading Tuesday february 25 2020

Monday february 24 2020

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-Warm Up-

AmRaP 10

:30 high knees

:30 butt kickers

10 scap pull-ups

5 cat/cows

5 tempo DL (empty bar)

-Strength/Skill-

ON A 18:00 RUNNING CLOCK...

Build to Heavy 1-Rep Deadlift

(Score is Load)

-WOD-

16 minute cap

For Time: "RIPCORD"

4 RFT

15 Chest to Bar Pull-ups

15 Deadlift (185/125)

400m Run

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

1:00 Child's Pose

Continue Reading Monday february 24 2020

Sunday february 23 2020

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-Warm up-

TABATA warm up

-Skill/Strength-

ON A 8:00 RUNNING CLOCK...

Practice HS Walking Skill*

*Different Drills Depending on Level...

Intro - Box Walk

Intermediate - Spotted Walk

Advanced - Hand Walking & Turn-Arounds

(No Measure)

-WOD-

5 SETS FOR MAX REPS

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20)

1:00 Hang Power Clean

1:00 Sit-Ups

-1:00 Rest b/t Sets-

(Score is Reps for Each Set)

Continue Reading Sunday february 23 2020

SatUrday february 22 2020

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-Warm Up-

2 round

10 air squats

5 up/downs

5 inch worm + push up

Into..

2 rounds

12/10 cal row

8 burpees

4/4 overhead plate lunges

-WOD-

PARTNER WORKOUT

IN TEAMS OF 2...

3 RFT*

1000m Row

80 Thrusters 75/55

60 lateral Burpee bar hops

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the Thrusters or Burpee any way b/t partners.

(Score is Time)

PARTNER FINISHER

IN TEAM OF 2...

3 SETS FOR MAX REPS*

:45 Russian Twist

:15 Transition / Rest

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires, transition and switch roles.

(No Measure)

Continue Reading SatUrday february 22 2020

Friday february 21 2020

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-Warm Up-

2:00 minute bike/ski/row

Into..

2 sets with a pvc

10 shoulder openers

10 snatch balance to 1/4 squat

10 back squats

10 behind the neck press from the last back squat

20 lateral hops over pvc

-Strength/Skill-

ON A 20:00 RUNNING CLOCK...

Build to 3RM Snatch*

*Power or Full, Athlete Choice

(Score is Load)

For Time : 10:00 minute cap

BENCHMARK WOD

"ISABEL"

30 Power Snatch (135/95)

Continue Reading Friday february 21 2020

ThurSday february 20 2020

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-Warm Up-

Pizza Game

4 rounds of the pizza game

1:00 games

Air Squats

Up/Downs

Lunges

Push ups

Then...

3 rounds

5/5 single arm Kb deadlifts

5/5 single arm Russian swings

10 plank transitions

10 scap pull-ups

-Skill/Strength-

(10-12 minutes)

Rope Climb skills and Practice

-WOD-

EMOTM 18

MIN 1 :50 Max Reps of "KB Flow" (53/35)

MIN 2 :50 Max Reps of "BW Flow"**

MIN 3 :50 Max Reps of Rope Climb

*1 Rep of "KB Flow" is...

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of "BW Flow" is...

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

(Score is Reps)

FINISHER

3 SETS

1:00 Max Cals on Bike

1:00 KB Plank Taps

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

(Score is Lowest Cals on Bike)

Continue Reading ThurSday february 20 2020