Blog Archives

200201

1/31/2020

Saturday

Warm Up:
7 min AMRAP:
400m Run
:45 Jump Rope
10 Scap Pull-ups
10 Wall Facing Squats

Strength/Skill:
12 min Goal Oriented Activity Time
Examples: Double Unders, Handstands, Muscle Ups, Extra Mobility

WOD:
3 Rounds for Time with Partner:
25 Strict Pull-ups (split with partner)
50 Double Unders (each)
75 Squats (synchronized with partner)

Cool Down:
Squat Sequence Day 3 a
A. 1:00 Couch Stretch/side
B. 5 Side Lying Windmills/side x 2
C. 10 Band Assisted Cossack Squats

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200131

1/30/2020

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Friday

Warm Up:
7 min AMRAP:
10 Burpees
10 Pass Throughs
5 Side Lying Windmills/side

Strength/Skill:
Hang Snatch (any style)
2-2-2-2-2

WOD:
9 min AMRAP:
9 Bar Facing Burpees
6 Hand Stand Push-ups
3 Hang Power Snatch (135/85)

Cool Down:
Squat Sequence Day 2:
A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee) b
B. :90-2:00 Frog Pose c
C. 10 90/90 Hip Switches with counter balance

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200130

1/29/2020

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Thursday

Warm Up:
7 min AMRAP:
3:00 Row
+ 10 Banded Good Mornings
10 Cat/Cows
10 Leg Swings

Strength/Skill:
McGill Big 3

WOD:
Heavy Deadlift Day
5-5-5-5-5-5-5
Rest 3:00 between Sets

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200129

1/28/2020

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Wednesday

Warm Up:
7 min AMRAP:
100m Jog 50' High Hip Bear Crawl
5 Scap Pull-ups into 5 Kipping Swings
7 Abmat Sit-ups

Strength/Skill:
Superset
A1: 10-12 Dumbbell Side Bends
Rest :30
A2 :30 Side Plank/side
Rest 1:00 x 4

WOD:
20 min AMRAP:
5 Bar Muscle Ups (10 CTB Pull-ups)
20 Med Ball Sit-ups (20/14)
1:00 Plank on Arms (Front Leaning Rest)

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200128

1/27/2020

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Tuesday

Warm Up:
7 min AMRAP:
2:00 Row
+ :45 Jump Rope
10 Toe Touch Squats
10 Pass Throughs

Strength/Skill:
Front Squat6-8 x 4 @ or > 70%
Rest 3:00

WOD
15 Overhead Squats (115/75)
100 Double Unders
15 Overhead Squats
30 cal Row
15 Overhead Squats

Cool Down:
Squat Sequence Day 1:
A.1:00 Banded Ankle Dorsiflexion/side
B. 1:00 Pigeon/side c
C. 3:00 Passive sSquat

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200127

1/26/2020

Monday

Warm Up:
400m Run
+ 10 Leg Swings
10 Steps Walking Groiner
20 Steps Heel/Toe Walk
20 Steps Walking Ankle Cradle
+ Dynamic Movement (coach's choice)

WOD:
For Time:
1 mile Run
Rest 3:00
1200m Run
Rest 2:00
800m Run
Rest 1:00
400m Run

200125

1/24/2020

Saturday

Warm Up:
7 min AMRAP:
10 Box Jumps
25' Duck Walk
10 Pass Throughs
10 Dumbbell Side Bends

Strength/Skill:
Box Jump Fun Time
Build to a high box jump

WOD:
15 min AMRAP:
5 Dumbbell Push Jerks (50/35)
7 Box Jumps (30"/24")
*Alternate full rounds with partner, resting partner holds suitcase carry with KB (32/24)

200124

1/23/2020

Friday

Warm Up:
7 min AMRAP:
2:00 Row
Then 5 yoga Push-ups
5 Scorpions/side
10 Band Distracted Lunge/ leg

Strength/Skill:
Bench Press
10-8-6-4-2

WOD:
For Time :
3 Rounds:
8 Squat Cleans (135/95)
16 HR Push-ups
Rest exactly 3:00
3 Rounds:
4 Squat Cleans (185/125)
16 HR Push-ups

Cool Down:
Squat Sequence Day 3:
A. 1:00 Couch Stretch/side
B. 5 Side lying Windmills/side x 2
C. 10 Band Assisted Cossack Squats

200123

1/22/2020

Thursday

Warm Up:
7 min AMRAP:
:45 Jump Rope
10 Leg Swings
5 Scap Pull-ups into 5 Kipping Swings
10 Ring Rows

Strength/Skill:
Pull-up Cluster 3.3.3 x 4 @ wide, regular, supinated
Rest :10/2:00

WOD:
9 min AMRAP:
40 Double Unders
8 Renegade Row Left Arm (50/35)
16 TTB
8 Renegade Row Right Arm

Cool Down:
1:00 Lax Ball in Bottom of Foot
1:00 Lax Ball in Hamstring on High Box

200122

1/21/2020

Wednesday

Warm Up:
7 min AMRAP:
100m Run
5 Toe Touch Squats
10 Barbell Strict Press with :10 Hold in Last Rep
5 Side Lying Windmills/side

Strength/Skill:
Front Squat 10-12 x 3 @ or > 65%

WOD:
50 Wall Ball Shots (20/14)
25 Push Jerks (155/105)
50 Wall Ball Shots

Cool Down:
Squat Sequence Day 2:
A. 1:00 Calf Stretch on Pole (:30 bent knee, :30 straight knee)
B. :90-2:00 Frog Pose
C. 10 90/90 Hip Switches with Counter Balance