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170916

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Warm Up –
Coach’s Choice

Skill/Strength –
Review Overhead Squat with PVC

MetCon –
“Pet Rock 3.0”
For time with a partner:
1600m relay row (200m at a time)
50 Knees to elbows (per partner)
50 Push-ups (per partner)
50 Abmat sit-ups (per partner)
50 Box jumps (24 inch/20 inch) (per partner)
50 Overhead Squats (45/35lbs, per partner – scale to Single Arm OH reverse lunge – 25 per leg)
1600m relay row (200m at a time)

*For this workout you will have a pet rock, the pet rock will be a 70lbs kettlebell. One person will be doing the work, while the other one will be resting holding the “pet rock”. The pet rock does not liked to be dropped or separated from it’s master, so if you do drop it, or let it touch the ground, you must immediately do 10 burpees, each, before continuing. You can hold the “pet rock” by any means necessary as long as it does not touch the ground. Only idea not allowed is laying on the floor with the kettlebell on top of you and you may not physically sit down on anything while holding it. Have fun with this workout and get creative with how you hold the pet rock!

Cool Down –
Choose your own adventure

170915

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Warm Up –
Coach’s Choice

Skill/Strength –
Review touch and go power clean
Warm up to workout weight

MetCon –
“Hotshots 19”
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

*40:00 Cap.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  This workout was dedicated in their memory and to raise funds for their families.  You can see the whole event below:

Cool Down –
Accumulate 2:00 Couch Stretch
5 SLOW Inchworms

170914

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Warm Up –
Coach’s Choice

Skill/Strength –
Take 25:00 to work up to 1RM Deadlift
Recommended Warm Up:
50% x5-8
60% x3-5
70% x2
80% x1-2
90% x1
95% x1
105% x1
*be sure to rest at least 2:00 between 90%+ attempts

MetCon –
“Mindy”
As many rounds as possible in 12:00 of
3 Bar Muscle Ups*
7 Push ups
9 Goblet Squats (53/35)

Compare to 160506

*Scale to 3 jumping muscle ups or 5 burpee pull ups if you do not have bar muscle ups.

Cool Down –
15-20 Active Box Shoulder Stretch
30-50 Banded Pull Aparts

170913

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Warm Up –
Dynamics/Shoulder/Hip Prep – Coach’s Choice

Barbell Warm Up –
3x (3 Muscle Snatch + 3 BTN Press)
3 Overhead Squats
3x (1 Position 1 Hang Power Snatch + 1 Snatch Balance)
3x 3 Hang Snatch (position 2 or 3)

Skill/Strength –
Choose one of the following and work up to 1RM in 15:00
Beginner – Hang Power Snatch
Intermediate – Hang Snatch
Advanced – Snatch

MetCon –
“Open WOD 11.1/14.1”
10:00 AMRAP
30 Double Unders
15 Power Snatches (75/55lbs)

Cool Down –
5-8 Inchworms

170912

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Warm Up –
Coach’s Choice

Skill/Strength –
Max Reps Strict HSPU or Push ups
Max Reps Kipping HSPU

MetCon –
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 170215

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

 

170911

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Warm Up –
Coach’s Choice

Skill/Strength –
Take 20:00 to work up to 1RM Front Squat

Recommended Warm Up:
50% x5-8
60% x3-5
70% x2
80% x1-2
90% x1
95% x1
105% x1
*be sure to rest at least 2:00 between 90%+ attempts

MetCon –
“Helen”
3 Rounds for time:
400m Run
21 American Kettlebell Swings (53/35lbs)
12 Pull ups

Training Intent – Intended Stimulus is under 12:00.  Choose a pull up variation that allows you to hit consistent sets of at least 4-6 reps at a time.

Cool Down –
1:30 Overhead Banded Stretch (each arm)

Skill Preview 9/11-9/16

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Time to test our progress over the past few months!  This is week two of out testing phase, we will continue to find 1 rep maxes for our major strength movements, as well as repeat some fun workouts/benchmarks from the past!  Let’s see how far you’ve come.

Monday – Front Squat

Tuesday – Handstand Push up/Push up

Wednesday – Snatch

Thursday – Deadlift

Friday – Hero WOD

170909

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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

170908

By: 0

Warm Up –
Coach’s Choice

Skill/Strength –
Max Reps Strict Pull ups
Max Reps Kipping Pull ups (or chest to bar)

MetCon –
“Filthy Fifty”
For time:
50 Box Jumps (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (35/26lbs)
50 Walking Lunges (25 each leg)
50 Knees to elbows
50 Push press (45/35lbs)
50 Back extensions/Supermans
50 Wall balls (20/14lbs)
50 Burpees
50 Double Unders

Training Intent – There will be a 30:00 cap on this WOD, although the intended stimulus is under 25:00.  

Cool Down –
Move through the following flow for 5:00:
Downward dog to Lizard Lunge to Cossack Squat