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150113

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Warm up –
Dynamics – Coach’s choice

Then

3 Rounds (or 8:00):
3 Wall Walks (w/10″ handstand hold)
10 Pass Throughs
10 PVC Overhead Squats (with pause at bottom)

Skill/Strength –
Beginner – Complete 1 round of the complex every 2:00 for 12:00:
– 3 Hang Power Snatch (position 1) + 2 Overhead Squat

Intermediate/Advanced – Complete 1 round of the complex every 2:00 for 12:00:
– 4 Hang Snatch (position 1)

MetCon – 
“Chief 2.0”
3 Rounds consisting of 3:00 AMRAP:
3 Hang Power Snatch (75/55)
6 Push ups
9 Air Squats
1:00 rest between AMRAPs

Cool Down –
2×1:00 Handstand hold facing wall
4×0:30 Box shoulder stretch

150110 – Partner WOD!

By: 0

Warm up –
Coach’s Choice

Skill/Strength –
Review Wall Ball and jump rope progressions

MetCon –
“Ménage à Wall Ball”

With a team of 3, continue up the sequence for as many rounds in 20:00:
6 Wall Balls
100 Jump Rope Reps (double unders count as 2 reps)
5 Burpees

12 Wall Balls
120 Jump Rope Reps
6 Burpees

18 Wall Balls
140 Jump Rope Reps
7 Burpees

*Partners must split wall ball and jump rope reps, but must perform burpees together. You may not begin the next exercise until all partners have finished their reps.

150109

By: 0

Warm up – 

Dynamics – Coach’s Choice

– then –

3 Rounds (or 8:00)

10 Teapots (per leg)

15 Air Squats

10 Hinges with arms on wall

Skill/Strength – 

Take 20 minutes to find your 1 rep max Deadlift

MetCon –

“Tabata something else, else”

Tabata:

– Russian kettlebell swings (53/35)

– Strict pull ups

– Air Squats

* each exercise is scored by LEAST number of reps performed.

150108

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Warm up –
Coach’s Choice

Skill/Strength –
Take 12 minutes to work up to your 1 rep max strict press.

MetCon –
“Warm and Fuzzy”
As Many Rounds as Possible in 15:00 of:
10 Push ups
100′ Overhead Walking Lunge with Plate (45/25lbs)
50 Double Unders
07
Cool Down –
1:00 Pigeon Pose (per leg)
1:00 2-way calf stretch on rig (per position per leg)

150107

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Warm up –
3 rounds (or 8:00)
10 Teapots
3 Lizard lunges (per leg)
15 Kip Swings
2 Wall Walks

Strength/Skill –
Review Clean & Jerk technique

Take 15 minutes to work up to your max Clean & Jerk. If you miss a weight three times in a row, you have found your max

MetCon –
4 Rounds for time:
10 Power Cleans (135/95lbs)
15 Toes to Bar

Cool Down –
5-way shoulder stretch, 2×1:00 per position, per arm

150106

By: 0

Warm up –
Dynamics (coach’s choice)
– then –
3 Rounds (or 8:00)
10 Goblet squats (52×1 tempo)
10 Rollback sit-ups
2 Lizard lunge to cossack squat (per leg)

Skill/Strength –
Take 15 minutes to work up to your 1 rep max Back Squat.

MetCon –
“Sprint to the Finish”
As many rounds as possible in 8:00 of:
10 Overhead Kettlebell Swings (70/53lbs)
10 Burpees