Blog Archives

190831

8/30/2019

Saturday

Warm Up:
Coach's Choice

WOD:
For Time:
60 cal Row
80 Wallballs
100 DUs
40 cal Row
60 Wallballs
80 DUs
20 cal Row
40 Wallballs
60 DUs

Cool Down:
2 min Child's Pose
1 min Calf Stretch/side
2 min 90 Stretch/side

190830

8/29/2019

Friday

Warm Up:
4 Rounds:
100m Run
5 Barbell Good Mornings
5 Hang Power Cleans
5 Push-ups

Strength/Skill:
Power Clean
4 Sets x 4

WOD:
20 min AMRAP:
7 Power Cleans (135/95)
7 Burpees
200 m Run

Cool Down:
2 Rounds:
10 Scorpions
1 min Static Groiner Stretch/side
5 Prone Press-ups

190829

8/28/2019

Thursday

Warm Up:
3 Rounds:
10 Air Squats
10 Kip Swings
10 Ring Rows
10 Lunges

Strength/Skill:
DB Lunges or Weighted Pistols
5 Sets x 8 (4/leg)

WOD:
For Time:
40-30-20-10 Alternating Pistols
5-10-15 Muscle Ups

Cool Down:
1 min Couch Stretch/side
1 min Lacrosse Ball in Shoulder/Pec/side

190828

8/27/2019

Wednesday

Warm Up:
1 min DUs
2 Rounds:
10 Russian KBS
25 ft. Walking Groiner
5 Prone Press Ups

Strength/Skill:
Deadlift
5 Sets x 4

WOD:
10 Rounds for Time:
32 DUs
8 Deadlifts (185/125)

Cool Down:
2 Rounds:
1-2 Passive Hamstring Stretch/side
:45 Calf Stretch/side

190827

8/26/2019

Tuesday

Warm Up:
2 Rounds:
10 cal Row
10 Pass Throughs
10 PVC Thrusters
10 Kip Swings

Strength/Skill:
3 Sets:
3 Power Snatch + 3 Thrusters (build)

WOD:
16 min EMOM:
1) 10-15 Med Ball Sit-ups
2) 15 Power Snatch (75/55)
3) 15 Thrusters (75/55)
4) 15/12 cal Row

Cool Down:
10 Wall Squats (slow)
1 min Chest Stretch
1 min Forearm Stretch
1 min Banded OH Stretch/side

190826

8/25/2019

Monday

Warm Up:
2 Rounds:
100m Run
50 ft. High Knees
50 ft. Butt Kicks
10 Kip Swings
100 m Run
50 ft. Soldier Walk
50 ft. Side Shuffle
10 Push-ups

WOD:
"Bradley"
10 Rounds for Time:
100 m Sprint
10 Pull-ups
100 m Sprint
10 Burpees
:30 Rest

Cool Down:
200 m Walk
1 min Calf Stretch/side
1 min Chest Stretch

190824

8/23/2019

Saturday

Warm Up:
Coach's Choice

WOD:
For Time with Partner:
800 m Run (both)
60 Thrusters (45/35) split
400 m Run
50 Thrusters (95/65)
200 m Run
40 Thrusters (135/95)
100 m Run 30
Thrusters (165/115)

Cool Down:
5-10 min Foam Rolling

190823

8/22/2019

Friday

Warm Up:
250 m Row
4 Rounds:
25 DUs
10 Pass Throughs
5 OH Squats (2 rounds with PVC, 2 rounds with BB)

Strength/Skill:
Overhead Squat
3 Sets x 5

WOD:
4 Rounds for Time:
500 m Row
50 DUs
10 OHS (115/80)

Cool Down:
2 min Easy Row with feet unstrapped
15 Slow Wall Squats

190822

8/21/2019

Thursday

Warm Up:
4 min Row
3 Rounds:
10 Barbell Good Mornings
10 Push-ups

Strength/Skill:
Deadlift
7 sets x 3

WOD:
6 min AMRAP:
6 Deadlift (225/155)
6 Bar Facing Burpees

Cool Down:
2 Rounds:
10 Banded Good Mornings
1 min Pec Stretch

190821

8/20/2019

Wednesday

Warm Up:
400 m Jog
2 Rounds:
5 Barbell Push Press
5 Box Jumps
5 KBS

Strength/Skill:
Push Press 4 Sets x 5

WOD:
14 min AMRAP:
20 Push Press (115/80)
15 Box Jumps (30/24)
10 KBS (72/53)

Cool Down:
2 min Lacrosse Ball Mid Back
10 Scorpions
1 min Couch Stretch/side