Blog Search

170809

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds (3:00/Round)
2 Deadlifts (85-100% 1RM)
3 Seated Box Jumps

MetCon –
“Hunnit”
Break up into any order/rep scheme and accumulate the following reps/distances:
100 Goblet Squats (53/35)
100 Kettlebell Push Press (one kettlebell, switch as needed) – 53/35
100 Russian KB Swings – 53/35
800m Run

Compare to 161114

Cool Down –
5-10 Crucifixes
5-10 Scorpions

170808

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
A) 3×10 Kip Swing
B) 2×10
Beginner – Knees to Chest
Intermediate – Knees to Elbows
Advanced – Toes to Bar
C) 5:00 Kipping Pull up Practice

MetCon –
“Cindy”
20:00 AMRAP
5 Pull ups
10 Push ups
15 Squats

Cool Down –
15-20 Snow Angels

170807

By: 0

Warm up –
Coach’s Choice

Barbell Warm Up –
5 Romanian Deadlifts
5 Bent Rows
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats

Skill/Strength –
Work up to daily max bear complex in 10:00

Bear Complex:
Deadlift
Hang Clean (squat or power)
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

MetCon –
“Millenial Mayhem”
12:00 AMRAP
3 Bear Complex (115/75)
10 Burpees

Cool Down –
3 Way Banded Shoulder Stretch
– Overhead
– Anterior Pathway
– Front Rack

170805

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
10 Rear Delt Flys
10 Scapular Push ups (banded if needed)
1:00 Hollow Hold

MetCon –
“Ménage à Wall Ball 2.0”

With a team of 3, continue up the sequence for as many rounds as possible in 25:00:
6 Wall Balls (2 per person)
200m Run
5 Burpees (5 per person, complete together)
12 Wall Balls (4 per person)
6 Burpees (6 per person, complete together)
18 Wall Balls (6 per person)
200m Run
7 Burpees (7 per person, complete together)
And so on, adding 2 wall balls per person and 1 burpee per round…

*Partners must split wall ball reps one at a time and must perform burpees together. You may not begin the next exercise until all partners have finished their reps/returned from the run.  

Cool Down –
Choose your own adventure

170804

By: 0

Warm Up –
Dynamics – Coach’s Choice

Barbell Warm Up –
3x Dip + Shrug
3x Muscle Cleans
3x Thrusters
3x Power Clean
3x Push Jerk

Skill/Strength –
4 Rounds, 1:30 rest between rounds. Working at 65-70% 1RM Clean and Jerk
Beginner – 3 Hang Power Cleans (Pos. 1 or 2) + 3 Front Squats + 3 Jerks
Intermediate – 3 Hang Power Cleans (Pos. 3) + 3 Front Squats + 3 Jerks
Advanced – 3 Power Cleans + 3 Front Squats + 3 Jerks

MetCon –
“Git er Done”
5:00 AMRAP
15 Kettlebell Swings (70/53lbs)
10 Pull-Ups
– rest 3:00 –
5:00 AMRAP
10 Box Jumps (24″/20″)
10 Push-Ups

Cool Down –
Choose your own adventure

170803

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
6 Rounds (3:30/Round)
4 Back Squats (75-85% 1RM)
3 Seated Single Leg Box Jumps (each leg)
10 Single Leg Downward Dog to Leg tuck (each side)

MetCon –
“Tiny Dancer”
3 Rounds for time:
10 Dumbbell Snatch (right arm, 50/30)
10 OH Reverse DB Lunge (right arm, 50/30)
10 Toes to Bar
10 Dumbbell Snatch (left arm, 50/30)
10 OH Reverse DB Lunge (left arm, 50/30)

Training intent – Today’s WOD is designed to attack the midine and shoulders.  Pay close attention to your mechanics on the snatches, as to not round or pull with the back on the DB snatches.

Cool Down –
5 Shoulder CARs (each arm)

170802

By: 0

Warm up –
Coach’s Choice

Skill/Strength –
6 Rounds (2:30/Round)
4 Presses (75-85% 1RM)
5-10 Snow Angels (just like a wall angel, laying on a foam roller lengthwise down spine)

MetCon –
“Four Loko”
Four rounds for time of:
8 Renegade Rows (40/20lbs)
20 Wall Ball Shots

*1 Renegade Row is 1 Push up + Row (right arm) + 1 Push up + Row (left arm).  Today is a training day.  The two movements in in the workout are complimentary, meaning they will not interfere with each other.  The goal here is that you legs will rest during the rows, and you arms will get a little rest during the wall balls.  Aim for unbroken sets, intended stimulus is 8-10:00.

Cool Down –
1:30 Couch Stretch (each leg)

170801

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
A) 3 Rounds:
0:20 Bar hang
0:20 Handstand Hold
0:20 Ring Support

B) 4 Rounds:
10 Med Ball Rotational Tosses (each side)
8 Single arm “Get up” Sit ups (each arm)

MetCon –
“Spectacular Cardiotacular”
3 Rounds:
500m Row
400m Run
50 Double Unders (scale to 1:00 Practice or 100 Singles)

*rest 3:00 between rounds. During rest complete 1:00 weighted KB Front Rack Carry

Cool Down –
5 Inchworms (pause in down dog, hands and feet hollow hold)

170731

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
6 Rounds (3:30/Round)
4 Front Squats (75-85% 1RM)
5 Single Leg KB RDL (each leg)

MetCon –
“Mello Jello”
Alternate exercises every minute for 10:00
1st Minute – 5-10 Handstand Push ups
2nd Minute – 10-15 Chest to Bar Pull ups

Training Intent – choose a rep scheme that you can complete in around 30 seconds each round.  Feel free to kip your HSPU (if you can do strict) or add a deficit if you can do 10 on the minute with ease. Today is a practice day, the goal is to refine your movements as your heart rate builds.

Finisher (optional)
Tabata Farmer’s Carry
8×0:20 work/0:10 Rest