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160617

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Warm Up –
Coach’s Choice

Skill/Strength –
Review Dumbbell Squat Clean

MetCon –
“Partner Pandemonium”
For time with a partner, one works at a time:
500 Double Unders
250 Push ups
100 DB Squat Cleans (50/30lbs)
50 Partner Medicine Ball Sit ups (20lbs)
250m Run (together)

Cool Down –
Foam Roll as needed

170616

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
5 Back Squats (60-70% 1RM 23×3 tempo)
3 Box Jumps
10-15 Weighted Push ups

MetCon –
“Training Day”
Altenate exercises every minute for 12:00
1st minute – AMRAP Double Unders
2nd Minute – 5-8 Strict Handstand Push ups
3rd Minute – 18/15 Calorie Row

Cool Down –
Accumulate:
2:00 Box Dip Stretch
2:00 Box Shoulder Stretch

170615

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds: (3:00/round)
5 Push Press – Pause in Dip (60-70% 1RM)
10 Weighted Sit ups (3131 tempo)

MetCon –
“Frantic Fran”
21 Thrusters (115/75)
21 Pullups
400m Run
15 Thrusters (115/75)
15 Pullups
400m Run
9 Thrusters (115/75)
9 Pull ups
400m Run

Cool Down –
Move through the following mobility flow for at least 5:00
Lizard Lunge
Cossack Squat
Downward Dog

170614

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Warm Up –
Coach’s Choice

Skill/Strength –
In 20:00
Accumulate:
100 Single Arm KB Swings (50/arm)
10 Turkish get ups (5/arm)

MetCon –
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*Training intent – The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.  The goal for a Tabata style interval is NOT to pace/game it.  Sure, this leads to a better score, but it is not what we are testing (ability to pace).  We want to know “how long can I hold on?”.  Leave everything out there each and every round, if you hit a wall that is to be expected (especially on the push ups).

Cool Down –
Foam Roll as needed

170613

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds: (4:00/round)
5 Front Squats (60-70% 1RM) (32×2 tempo)
10 Ring Rows (X121 tempo)
0:30 Hollow Rock

MetCon –
“Fast and Furious”
3 Rounds for time:
15 Hang Power Cleans (135/95lbs)
15 Burpees

Cool Down –
Wrist/forearm stretching routine

170612

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Warm Up –
Dynamics – Coach’s Choice

2 Rounds:
0:15-0:20 Bottom of Dip Hold
10-15 Swing in Bottom of Dip
5-8 Active Box Shoulder Stretch
10-15 Kip Swings
5-8 Reverse Grip Push ups

Skill/Strength –
Gymastics Test #2
Beginner – 1:30 AMRAP False Grip Ring Rows/1:30 AMRAP Push ups
Intermediate – 3:00 AMRAP Jumping Muscle ups
Advanced – 3:00 AMRAP Muscle ups (Strict or Kipping)

MetCon –
“The Regurgitator”
4 Rounds for time:
15 Wall Balls (20/14lbs)
15 Deadlift (225/185lbs)
15 Knees to Elbows

*Training intent – We should be choosing a relatively light deadlift weight for this WOD.  You should be able to hit large sets unbroken throughout all 4 rounds (8+ reps at a time).  Same goes for the wall balls, aim to go unbroken on all rounds.  Shoot for 12:00 or less on this one.

Cool Down –
2:00 Couch Stretch (each leg)

170610

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Warm up –
Coach’s Choice

Skill/Strength –
“Partner Whitten”
Five rounds for time of:
22 Kettlebell Swings (70/53lbs)
22 Box jumps (24/20″)
400m Run
22 Burpees
22 Wall Balls (20/14lbs)

*Only one partner works at a time, run together. You must both finish the run before starting the burpees.  If you choose to, complete on your own.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

 

 

 

 

 

 

 

 

 

 

 

Cool Down –
Choose your own adventure

170609

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds (3:00/Round)
5 Touch and Go Split Jerks (from the rack)
20 Plank Drag Throughs with KB (10 each side)

MetCon –
“Knock Down, Drag Out”
5 Rounds:
In 2:00
3 Power Clean + Jerks (athlete chooses weight)
200m Run
AMRAP Toes to Bar
Rest 2:00

*scored by total toes to bar multiplied by average weight on the bar for clean and jerks.

Cool Down –
Accumulate 2:00 in the following stretches:
Box Shoulder Stretch
Box Dip Stretch

170608

By: 0

Warm Up –
Coach’s Choice – Dynamics

Barbell Warm Up –
5 Romanian Deadlifts
5 Muscle Snatch
5 BTN Press
3 Overhead Squat
3 Position 1 Power Snatch + Overhead Squat
3 Position 3 to Position 1 (SLOW)
3 Position 3 Snatch

Skill/Strength –
Choose one of the following and work up to daily max in 12:00
Beginner – 1 Hang Snatch (position 1)
Intermediate – 1 Hang Snatch (position 2 or 3)
Advanced – 1 Snatch

MetCon –
“Samsonite”
5 Rounds for time:
10 Suitcase Deadlifts (70/53 – Right Arm)
100′ Suitcase Carry (70/53 – Right Arm)
10 Two-Handed Dumbbell Push Press (50/30lbs)
10 Suitcase Deadlifts (70/53 – Left Arm)
100′ Suitcase Carry (70/53 – Left Arm)
10 Two-Handed Dumbbell Push Press (50/30lbs)

Training Intent – Today is a training day.  The goal is to “just do work”.  The KB suitcase deadlifts and carries will sneak up on you, so choose a weight that allows great form.  Push presses should be all unbroken, keeping a steady heartrate and pace for the entire WOD.  Intended Stiumulus 16-20:00.

Cool Down –
Wrist/Forearm Routine