10/29/2021

W.U. Group W.O.D L.S.D Friday In Order complete 50 x Hang Power Clean + Shldr to OH 25 x Handstand Pushups 50 x Front Squats 25 x Pullups 50 x Power Snatch 25 x Box Jumps 50 x OH Squats 800M Run

10/28/2021

W.U. 10 Min Group stretch Core 1:  4 sets of 10L/10R Single Leg V-Up’s Conditioning:  Row Work Sprints 4 Mins Easy to Mod Pace 1 Min REST 3 Mins Mod to Hard Pace 1 Min REST 2 Min Hard Pace Core 2: Deadbugs 40 x Band Tension Static hold deadbugs W.O.D AFAP 200M Row 50 […]

10/27/2021

W.U.  Group Strength:  Bench Press 3 sets of 10 @ 70% of 1 RM *After each working set complete 15 x Band Tricep pressdowns W.O.D 30-20-10 Floor Press w/DB’s 50/35 Heavy Wall 30/20 TTB

10/26/2021

W.U.  Group Core:  Hollow Plank on Rings (Tabata format) Strength: 4 sets of Half Kneeling bottoms up KB Press 12L/12R (AHAP w/control) 6 x Strict tight pushups 8L/8R x KB Rows (AHAP) W.O.D 3 RFT of 15/10 Cals Bike 200M Run 25 x Russian Swings 70/53

10/25/2021

W.U. Group Skill:  Tabata Hollow Arch Strength:  Front Squat Build to a heavy single for the day W.O.D 3 x Tabata’s for scores Air Squats Burpees Butterfly Situps weight’d 14/10

10/22/21

W.U.  Group W.O.D for time complete 1 Mile Run (timed) INTO 20 Rounds of 1 x Bar MU 3 x HSPU 6 x Heavy KB Swings 70/53

10/21/2021

W.U. Group Stretch Core 1: Tabata Flutter Kicks Conditioning:  Pick 1, complete 3 sets 400M Run 500M Row 1600M Bike *Hit each one as hard as possible, Full recovery (1:1) Rest:Work ratio Core 2: Tabata Supermans (Focus upper body only for today) W.O.D 30-20-10 Air Squats (Hold 10# plate out in front, focus) Butterfly Situps […]

10/20/2021

W.U.  Group Skill:  2 Sets of Max Hold L-Sit or 90 degree Knee holds Strength:   Power Clean + Push Press Build to a heavy 1 x Power Clean + 3  x Push Press W.O.D for time complete 50 x Clusters @ 115/85 *EMOTM do 3 burpees including start of the workout  

10/19/2021

W.U. Chest/Shoulder band activation Skill:  Review Strict Press mechanics Strength:  Strict Press Build to a 5 heavy for the day W.O.D 21-15-9 Cals Bent Over Rows 115/85 SDL/HP 115/85

10/18/2021

W.U.  OH Mobility Group work Skill:  Pistols 6-8 mins Work through pistol progression Strength:  OH Squat off Rack Build to a 5 rep W.O.D 6 Rounds Odd Rounds: 5 x DB OH Squats (L) 10 x Alt OH DB Lunges (L) 15 x Pullups Even Rounds: 5 x DB OH Squats (R) 10 x Alt […]

10/15/2021

W.U.  Group Stretch sequence W.O.D 20 Min AMRAP of 3 x Stones Over Shoulder 150/100 6 x Bar MU’s 9 x Power Cleans + Push Press 115/85 12 x Walking Lunges 15 x Pushups

10/14/2021

W.U. Low back, T-Spine and Hip warmup Active:  3 Rounds of 10 x KB Behind the back 2 hands Good morning (light weight) 20 x Upper body Arch contractions Strength:  Sumo Deadlift 5 sets of 5 @ 80% or 8 RPE W.O.D 21-15-9 Deadlifts 225/155 Wall Ball 30/20

10/13/2021

W.U.  Band Work, Hips and Hammy’;s Conditioning:  Sprint Cycles, 3 Rounds :60 sec Bike :60 sec Row 200M Sprint Core: 3 sets of 8-12 x Hanging Knee tucks (Static start) W.O.D 18 Min Clock 10-20-30-40-50 Alt DB Clean and Jerks 50/35 10 x Box Jump Over after each segment 24/20 After Each set complete 2 […]

10/12/2021

W.U.  Chest/Shoulder work Skill:   3 Sets of 5-8 Unbroken Strict Chin ups Strength:  Bench Press 3 sets to Build to a 10RM for the day W.O.D 6 Rounds Odd Rounds: 9 x KB/DB Floor Press (L) 9 x Strict HSPU Even Rounds: 9 x KB/DB Floor Press (R) 18 x Calories

10/11/2021

W.U.  T-Spine and Shoulder opening Skill:  Power Snatch and OH Squat coverage Strength:  15 Min Clock 1 x Power Snatch + 1 x Hang Power Snatch + 1 x OH Squat Build as heavy as individual positioning allows W.O.D for time complete 10 x Power Snatches 10 x OH Squats 30 x Double Under’s 20 […]

10/9/2021

W.U.  Group Strength:   Clean and Jerk progressions Full Clean workup Split jerk position intro or re-work Position together W.O.D TBD

10/8/2021

W.U.  Weight Vest Friday W.O.D 25 Min AMRAP of 20 x Alt Step Up’s 24/20 400M Run 5 x Strict Pullups 10 x Burpees 20 x Air Squats

10/7/2021

W.U. Group Skill: KB Movement weight establishment Single Arm KB Swings Single Arm KB Snatch Single Arm KB OH Squat Strength:  3 sets of Strict Chin Up x 8 reps Use as minimal band tension as possible W.O.D 6 Rounds of the following Rds 1,3,5 6 x KB Snatches (left) 6 x KB OH Squats […]

10/6/2021

W.U. Group Core 1: 3 sets of 20 x Alternating V-Up’s :60 sec Grip Hang Conditioning:  Row 1 Min Easy to Mod pace 1 Min Sprint 2 Min REST Core 2: 3 sets of :30sec Hand Stand Hold W.O.D 12 Min AMRAP 6 x Wall Ball 2’fers or 12 x Wall Ball 3 x Seal […]

10/5/2021

W.U.  Hip Hinge reprocessing, spinal stability and bracing work Strength A: 3 sets Arnold Presses x 8 AHAP Banded Seated Row x 12 (use 2 bands) Strength B: Deadlift Close hand position, neutral feet 3 sets of 10 @ 70-75% or 7 RPE W.O.D 3 Rounds, 4 Min Clock In 4 Mins complete the following […]

10/4/2021

W.U.  Hips/Knees/Trunk stability Strength: 20 Min Clock Back Squat, build to 1 RM 5 @ 80% 3 @ 85% 1 @ 90% 3 @ 87% 1 @ 95% 1 @ 100% 1 @ 102-105% W.O.D 3 RFT of 15/10 x Cals Bike 15 x TTB 15 x Push Press @ 95/65

10/1/2021

W.U.  Group Specific:  Prep for barbell movements and weight choice W.O.D AMRAP in 30 Mins 30 x Power Cleans @ 115/85 30 x Pullups 30 x Front Squats @ 115/85 30 x Pushups 30 x Push Jerks @ 115/85 30 x Cals Bike

9/30/2021

W.U. Group Stretch (10 mins) Core 1:  Low Planks 3 sets @ :45 tight hollow hold, stay active REST :30 sec Conditioning:  Pick 1 test for time 1 Mile Run 2K Row Core 2: Side Planks 2 sets per side @ :30 sec per hold W.O.D 3 RFT of 50ft Walking Lunges @ 44/26 KB […]

9/29/2021

W.U.  Hips/Knees/Ankles Strength:  Back Squat 3 sets of 10 @ approx 45/50% using bands W.O.D 4 x 3 min work periods, 1 min rest In 3 Mins complete 200M Run 12 x Power Snatches @ 75/55 Remaining time is MAX effort HSPU *Score is total HSPU, record time after 12th power snatch per round  

9/28/2021

W.U. Group Skill:  8-10 Mins Kipping Practice Grip Tight Hollow/Arch Tension on bar Active Push/Pull Strength:  2 Parts A. Pendlay barbell rows x 10 @ 135/95 or less DB Bicep Hammer Curls 12-15 reps AHAP no swinging B. Half Kneeling banded lat Pulldown x 12 per arm Good Mornings x 15 @ 45/35 W.O.D 3 […]

9/27/2021

W.U.  Chest and shoulder warmup Prep for bench press Strength:   Max OUT Bench Press (20 Mins) 5 @ 80% 3 @ 85% 1 @ 90% 3 @ 87% 1 @ 95@ 1 @ 100% 1 @ 105% W.O.D for time complete 30-20-10 (60) Wt Step Up’s 24/20 @ 60/40 DB Bench Press 60’s/40’s After each […]

9/24/2021

W.U.  Group W.O.D 31 Min Clock w/Partner, “31 Heros” 8 x Thrusters 155/105 6 x Rope Climbs 15ft 11 x Box Jumps 30/24 *While partner 1 starts the above work, partner 2 will complete a 400M Run.   When partner 2 comes in off the run they will pick up where partner 1 left off and […]

9/23/2021

W.U.  Plyo Drills Core 1:  3 sets of 10 Hanging Knee tucks to ball strict Conditioning:  Row Work In pairs Complete 5000M Row Rotate every 500M Core 2:  3 sets of 15 x Lateral Plank hip touches Left :30 sec Low plank 15 x Lateral Plank hip touches Right **Each set is unbroken, transition from […]

9/22/2021

W.U.  Group Strength:  Back Squat 5 sets if 2 @ approx 90% of 1 RM or 9 RPE W.O.D 16 Min AMRAP of 400M Run 16 x Alt DB Snatches 50/35 12 x Strict Pushups  

9/21/2021

W.U.  Group Skill:  2 sections A: Handstand Holds 8 sets :30 sec on :30 sec off B: Scap Pullups 5 sets of 5-8 reps Pause 5 secs on final rep of each set Strength: Clean Pause Deadlifts 5 sets of 4 reps with a 2 sec Pause above the knee cap Use 50-60% of 1 […]

9/20/2021

W.U. Group Strength:  2 Parts A: 4 sets alternating exercises Landmine Half Kneeling Strict Presses AHAP 8L/8R Bent Over Lateral DB Row x 12 B: 3 sets alternating exercises Seated Arnold Presses x  10 Barbell Front Raises x 10 W.O.D 3 RFT of 21 x Wall Ball 15 x Burpees 9 x Strict Pullups

9/17/2021

W.U.  Ankle/Hip work Strength:  Back Squat 3 x 3 @ 85% or 8-9 RPE W.O.D 20 Min Clock, AMRAP of In any order, coaches will set the start point for all 50 x Alt OH Walking Lunges 45/25 40 x TTB/Hanging Knee Tucks 30 x Ring Rows 20 x Bench Press 155/105 10 x Sandbag […]

9/16/2021

W.U.  Crossover Symmetry work Dynamic W.U. 3 Rounds of Sled Push (weather barring), 100FT leg drive Battle Ropes  x 30 alt movements D-Ball ground to shoulder 50/30 W.O.D 3 RFT of 200M Farmers/Waiters Walk, change arm positions at the halfway 18 x KB Swings 53/35 15/10 x Assault Bike cals *Use a dumbbell for Waiters […]

9/15/2021

W.U. General Core 1: Alt V’ups or Crossover TTB 3 sets of 10 Conditioning: Partner Relay Sprints 4 x 200M Core 2: Front Loaded Bird Dogs 3 sets of 10 W.O.D 10 Min AMRAP of 15 x Wall Ball 20/14 12 x Butterfly situps 9 x Burpee Box Jump Overs 24/20  

9/14/2021

W.U. Coaches Daily Skill:  False Grip work 3 sets of 10 or 6 sets of 5 False Grip ring rows Athletes choses either rep/set scheme based on ability to hold false grip Strength:  Elevated Deadlift or Deficit 3 sets of 10 @ 70% or 1 RM or 7 RPE W.O.D 21-15-9 of Double DB Thrusters […]

9/13/2021

W.U.  OH Work Skill: 2 Parts A.  3 sets of 10 x Scap Pullups B.  3 sets of MAX Effort Hollow grip tension holds Strength: Clean Work, 15 Min Build to a heavy of the following Clean + FS + Push Press W.O.D 11 min Clock, 3 x 3 Min AMRAP’s, 1 Min Rest 3 […]

9/11/2021

W.U.  Group W.O.D “9/11 Tribute” for time complete 2001M Run/Row 11 x Box Jumps 30/24 11 x Thrusters 125/85 11 x Chest 2 bar Pullups 11 x Power Cleans 170/115 11 x KB Swings 70/53 11 x TTB 11 x Deadlifts 170/115 11 x Push Jerks 170/115 2001M Run/Row

9/10/2021

W.U.  General Group W.O.D for time In any order complete the following min of 10 reps before switching exercises 50 x Pullups 50 x Alt DB Clean + Jerks 50/35 50 x Walking Lunges (no load) 50 x Calories on Rower 50 x Devils Press single arm 50/35 50 x Wall Ball

9/9/2021

W.U.  10-12 min Stretch group Core 1: In place OH March 40 L/40 R using a KB heavy enough but maintain OH Lockout w/ 1 arm and 1 weight extended OH march in place at a controlled cadence.  Knees to hip height Conditioning:   Bike Sprints 5 Rounds of :60 sec Sprint maintain at or near […]

9/8/2021

W.U.  Hip, ankle and knee Strength:  Back Squat 4 x 4 @ 80% or RPE of 8 W.O.D 12 Min AMRAP 200M Run 2 x Burpees to height 2 x Thrusters @ 95/65 *Each round increase burpees and Thrusters by 2 reps, i.e. round 2 is 4/4, round 3 is 6/6 etc….

9/7/2021

W.U. Shoulder and wrist Skill:  L-Sit Ring Pulls (5-10 Mins) Refresh False Grip L-Sit from floor arms extended above Pullup- in L-Sit position into rings Strength: Press Complex (12-15 Mins) Build to a heavy off rack in below sequence Power Clean + 3 Push Press + 1 Push Jerk W.O.D 3 Rounds of 10  x […]

9/6/2021

W.U.  Coaches Choice Specific:  Power Snatch work W.O.D “Kabul 13” variation 2021M Row then 13 RFT of 8 x Snatches @ 115/85 26 x Abmat Situps

9/4/2021

W.U.  Coaches Choice W.O.D “Kabul 13” 13 rounds of 21 x 8-Count Body Builders* 21 x Push-Ups 21 x Sandbag Box Step-Ups 60/30, 50/20 (Use sandbags and or medballs) 24/20 21 x 4-Count Mountain Climbers

9/3/2021

W.U.   Coach Led Skill:  Barbell walk through and loading progression W.O.D 10 rounds of 3 x Barbell Complex (Power Clean + Front Squat + Hang Power Clean + Jerk) 95/65 3 x Bar Muscle Ups 9 x Calories on Bike

9/2/2021

W.U. 10-12 Full Body Stretch Core 1: Side Tilt Planks 50L/50R Conditioning:  Rower Work 3 x 500M Sprints After each row work shoulder stretch with crossover symmetry no more than 2 mins W.O.D 12 min AMRAP 6 x Chin Up’s 9 x Air Squats 12 x In place alternating Lunges 35/20 Core 2: V-Up’s  30 […]

9/1/2021

W.U.  See whiteboard Strength:  Bench Press Build to a heavy 10 W.O.D 3 Rounds of 400M Run 21 x Pushups 15 x Goblet Squats 53/35 9 x TTB

8/31/2021

W.U.  Coaches Choice related to work of the day Skill:  Ring Work 6-8 mins False Grip to transfer (pull through) to dip start Strength: 4 sets of the following 10L/10R x Half Kneeling DB Strict Press AHAP :30 sec  x Fwd Shift Plank (Fingers turned out ) W.O.D AMRAP x 3 @ 4 Mins ea, […]

8/30/2021

W.U. Hip/Shoulder Openers Skill:  5 Min Work on kipping action Under tension and control Strength: Back Squat 5 x 5 @ 75% Every 2 mins W.O.D 21-15-9 Wall Ball 30#/20# Box Jumps 30/24  

8/27/2021

W.U.  Group W.O.D w/Partner Complete the following for time 60 x Clean and Jerks (you go, i go by 3’s) 135/95  (each has own bar) 50 x Deadlifts (you go, I go by 5’s) 225/155 40 x Calories on bike (you go, I go by 10) 30 x Seal Burpees (you go, i go) 20 […]

8/26/2021

W.U.  Coach Led Foam Roll Crossover symmetry work 3 positions per athlete Dynamic W.U.  3 Rounds, rotate stations :45 sec Battle Ropes :45 sec Row :45 sec Mountain Climbers :45 sec Air Squats W.O.D in 16 mins AMRAP of Start with a 100M Row 10 x TTB 10 x Box Jumps 24/20 *Add 50M to […]

8/25/2021

W.U.  Coaches Choice Sprint/Strength: Group A: 5 Rds of :30 on :30 off Max output (Cals) bike Group B: 4 rounds of :15 sec Handstand Hold :15 sec transition :30 sec Hollow Plank :15 sec REST W.O.D 5 RFT of 21 x KB Swings 53/35 12 x Pullups (Strict) Strength:  2 rounds of Single Arm […]

8/24/2021

W.U.  Coaches Choice *Multi-directional movement Strength:  Push Press (14mins) Build to a heavy double W.O.D. 18-15-12-9-6-6-9-12-15-18 Hang DB Clean and Jerks 60/40 Pushups Wall Ball 20/14 *On DB Clean and Jerk, use multiplier of 3 for reps on one side before transitioning to opposite

8/23/2021

W.U. General Coaches Choice Dynamic:  3 Rounds 2 x Suicide Sprints :30 sec Hollow Dead Hang from Pullup bar 10 x Good Mornings holding KB with 2 hands behind backside Strength: 15 Min Clock find a challenging weight of Review movements load accordingly as time progresses 1 x Power Clean + 1 x Front Squat […]

8/21/2021

W.U.   Coaches Explanation and Setup W.O.D “Dice Game” w/Partner 20 Rds is the Goal in the time of 40mins 2 = 800M run 3 = Seal Burpees 4 = HSPU 5 = Strict Pullups 6 = Box Jump Overs 24/20 7 = Pushups 8 = KB Swings 70/53 9 = Wall Ball 20/14 10 = […]

8/20/2021

W.U.  Coaches Choice Strength:  18 Mins Est a 1 RM Clean and Push Press (Full Clean) W.O.D AMRAP in 11 Mins 3 x Full Clean and Push Press @ 75% of number for the day 6 x Burpees over bar 9 x Wall Ball

8/19/2021

W.U.  Plyo drills coach definition Core 1: Tabata Hollow flutter kicks Conditioning:  w/Partner Boat race in 16 mins Alternate every 250 M Build to max distance on rower Core: 3 sets of 10-12 Hanging straight leg lifts on rack W.O.D 8 RFT of 5 x Burpees 10 x Situps 15 x Squats  

8/18/2021

W.U.  Coaches Choice Strength Work:   OH Squat Build in sets of 3 from Rack Review Safety points W.O.D Dumbbell Squence 6 RFT of Rds 1,3,5 left side 3 x DB CJ 5 x DB Snatch 7 x DB OH Squats 9 x TTB Rds 2,4,6 right side 3 x DB CJ 5 x DB Snatch […]

8/17/2021

W.U. Coaches Choice Strength: 4 sets of 8 x Good mornings off rack 115/75 or less KB Bent Over Row x 12 (double KB) AHAP Hollow Hold Arms above head :45 sec W.O.D for time complete Burpee Box Jump Overs 24″ Hollow Ring Rows DBL KB Snatch 35/26 Core:  3 sets per side 10 x […]

8/16/2021

W.U.  Coaches Choice Skill: Pullup Work 3 sets of 5 Scap Pullups 3 sets of 5 Full Strict + 5 sec Negative W.O.D for time complete the below Run 400, Bike 1600M or Row 750M 50 x Arnold Press from Standing 35/20 (KB”s or DB’s) Cardio piece repeat 50 x Front Squats 95/65 Cardio piece […]

8/13/2021

W.U. Coaches Choice (General) W.O.D 30 Min Clock In a running format A. 3 Rounds of 15 x Deadlifts 225/155 15 x Hand Stand Pushups REST 1 Min B. 5 Rounds of 9 x Cleans 135/95 9 x Ring Dips REST 1 Min C. 6 Rounds of 25 x Situps 25 x DU’s    

8/12/2021

W.U. Coaches Choice Core 1: 4 sets of Banded Deadbugs from Rack 15 reps Strength: 2 exercises, 3 sets each Half Kneeling Banded Lat Pulldown  x 12-15 reps Barbell Curls x 12-15 reps (chose the weight) W.O.D for time complete 500M Row 400M Run 1000M Row or .6 on the distance 100 x Double Unders […]

8/11/2021

W.U.  Coaches Choice Skill:  Negatives 5 sets of 3 negative x Max time in negative decent Strength: 3 Parts, 3 sets each Standing Upright Row w/Barbell x 12 reps (45/35) Double KB Bent Over Row x 10 reps (AHAP) Lateral Band Raises x 8L/8R W.O.D for time complete 200M Run 27 x Hollow Situps (no […]

8/10/2021

W.U.  Wrist and Chest Skill:  Fwd Tension Pushups 3 sets of 10 reps w/ 2 sec pause in tension 3 sets of :45 sec Hollow Plank Strength:  Deadlift through 5 sets build to a 5 reps Sumo Deadlift W.O.D 34-27-21 KB Swings @ 53/35 Hand Release Pushups

8/9/2021

W.U Group Skill:  Max Effort 3 x Max Dead hang holds from rack Strength: OH Squat Protocols for racking and re-racking weights Look to build in weight for poisition W.O.D for time complete 50 x Hang Power Snatch 75/55 50 x OH Squats 75/55 50 x Wall Ball 20/14 Every 2 Mins Complete 10 x […]

8/7/2021

W.U  Coaches Choice TESTING w/Partner A:  Speed Test Partners hold a jump rope between you and sprint 800M together **Stay together B: In 16 Mins 1 Rep Max Front Squat 8 mins per person, partner assists with weights **Score is combined total C: W.O.D 21 Mins, Abbreviated 31 HEROS WOD AMRAP in 21 Mins 8 […]

8/6/2021

W.U. Group Position work W.O.D 2 Parts A:  W/Partner in 8 mins Accumulate Cals on Bike Accumulate TTB *Switch Movements every 2 mins, each person will do each movement 2 x B:  20 Min AMRAP of Barbell Complex   x 3 (Power Clean + Front Squat + Shldr to OH) @ 135/95 6 x Hand Stand […]

8/5/2021

W.U.  Coaches choice active stretching Core 1:  5 sets of 10, Hollow Situp into plate raise above head (Strict) 25/15 Conditioning: 5 sets of Max Effort 2 Mins Bike, 1 Min Rest RECORD Total Calories Core 2: 3 sets of 20, Plate hold above chest Deadbugs W.O.D 3 Rounds Rd 1: 200M Run 20 x […]

8/4/2021

W.U.  Chest/Shoulder Band work Strength:  Bench Press Find a heavy 4 rep W.O.D for time 15 min Cap 10-20-30 x DB Alt Snatch 50/35 5-10-15 x Bar Muscle Up’s *Finisher 25 x Burpee Box Jump Overs 20″ **Scaling for Chest 2 Bar and Reg Pullups will be on whiteboard

8/3/2021

W.U. Group Skill:  Scap Pullups 3 sets of 10 @rep 5 and rep 10 hold in active position for :10 sec Strength: 2 Parts A:  Half Kneeling Strict Press w/ DB Sets of 12-15 reps B: Half Kneeling Single Arm Lat Pulldown Use bands for sets of 12 W.O.D 21-15-9 Push Press 95/65 Front Squat […]

8/2/2021

W.U.  Squat Prep Skill:  Pushup Progression Strength:  2 Parts A. Back Squat 3 sets of 5 @ 75% B. Multi Direction Lunges 3 reps per leg, 3 sets use 35/26 or less W.O.D 3 RFT of 10 x Alt DB Clean and Jerks 60/40 30 x Double Unders 6 x Burpees over DB

7/31/2021

W.O.D w/Partner Group A: 16 Mins Build to a Max Bench Press Athlete 1 has 8 mins, Athlete 2 has 8 mins Group B:  16 Mins Build to a Max Clean (Squat) Athlete 1 has 8 mins, Athlete 2 has 8 Mins W.O.D As a partnership, you go I go complete 6 rounds each of […]

7/29/2021

W.U.  10 Min light stretch protocol Core 1: Lateral Plank hip tilts 75/75 Conditioning: In heats if needed Max Distance Row: 2 Mins on 1 Min Off 5 Min Recovery W.O.D 5 Individual timed rounds of 2 x Suicide Sprints Walking Lunges 75ft Bear Crawl 75ft 20 x Air Squats

7/28/2021

W.U.  Coaches Choice Skill:  3 Rounds w/Partner 10 x Ring Rows + :20 sec Hold on 10th :60 sec Heavy Farmers Hold 5 x Pushup (new positional work) W.O.D w/Partner complete 2 Rounds of work Round 1: 50 x Shoulder to OH 100 x Double Unders/300 x Singles 50 x Hang DB Clean 100 x […]

7/27/2021

W.U.  Coaches Option Strength: Deadlift (15 mins) Build to a 5 Rep Heavy W.O.D 12 min Clock Deadlift Ladder 10 x DL @ 185/135 15 x Box Jumps 24/20 10 x DL @ 225/155 15 x BJ 10 x DL @ 255/185 15 x BJ 10 x DL @ 275/205 15 x BJ 10 x […]

7/26/2021

W.U. Group Skill:  Scap Pullups 3 sets of 10 w/:20 sec static hold on last rep of each set Strength:  Hang Power Clean Halting Clean Deadlift  @ 3 sec pause into 2 x hang power cleans W.O.D for time (10 min Cap) 100 x Power Cleans @ 75/55 **Top of every min 4 x burpees

7/24/2021

W.U.  2 person stations x 5 stations, :60 sec per station Battle Ropes Sled Pushes 100ft Tire Flips 75ft 40 x Situps :40 sec HS Holds W.O.D w/Partner 100 x Double DB Thrusters 50/35’s 100 x Calories *Change positions every 10 Calories

7/23/2021

W.U.  Group and Setup W.O.D for reps and time 400M Run 30 x Burpees 20 x Alt DB Snatches 50/35 30 x Pullups/15 x Bar MU’s 50 x Double Under’s/100 x Single Under’s 20 x TTB Time Periods of 4 Mins 8 Mins 16 Mins

7/22/2021

W.U.  Group Active Stretching Core 1: Tabata (4 Mins) Hollow Holds alternating 1 arm over head every other round Aux:  4 Rounds (16 Mins) 15 x Good Mornings off rack 75/55 Half Kneeling Upside down KB Strict Press  x 8/8 AHAP Banded Deadbugs off Rack  x 12 Standing DB Curl Alternating NO Swinging 10/10 Core […]

7/20/2021 “FGB” Re-test from 1/30/21

W.U.  General Group and Talk W.O.D “FGB” Fight Gone Bad (17 min Clock) In 2 Heats 3 Rounds, 5 Min Rounds, 1 Min Rest ME: Wall Ball 20/14 SDL/HP 75/55 Box Jumps 20″ Push Press 75/55 Cals Rower *Workout will be counted for by a peer and run in 2 heats

7/20/2021

W.U.  Coaches choice Skill:  Power Clean Work through weight progressions W.O.D The “Chief” 5 Cycles, 3 Min AMRAP’s, 1 Min rest between 3 x Power Cleans 135/95 6 x Pushups 9 x Air Squats *Record each individual 3 min AMRAP

7/19/2021

W.U Hips/Shoulders/Back Skill:   E2MoT2M for 10 Mins (5 sets) 10-8-6-4-2 Reps Clean and Jerk Rd 1: Barbell Cycling Rd 2: 75/55 Rd 3: 95/65 Rd 4: 115/75 Rd 5: 135/95 W.O.D ” Grace”  7 min Cap 30 x Clean and Jerks  @ 135/95 *This will be a peer judged workout

7/16/2021

W.U.  Group 2 Rounds, 7 stations, :45 sec per station :15 sec transition (low intensity) Battle Ropes Burpees High Plank Bike (movement) Hollow Situps Wall Squats Walking Lunges with Rotation W.O.D for time complete 10 Rounds of (alternating work per round) Odd Rounds: 10 x Hang DB Clean and Jerks 60/40 (left) 5 x Strict […]

7/15/2021

W.U.  Coaches Choice Core 1:  Tabata V-Up’s Strength:  4 Sets of Floor Press off rack Banded Tricep Pressdown Rep Scheme Floor Press: 20,15,10,5 reps Build in weight Tricep Pressdown x 15 per set Core 2: 3 sets of :30 on :15 sec off side planks Alternate Sides after each :15 sec rest periods W.O.D 21-15-9-6 […]

7/14/2021

W.U.  Coaches Option W.O.D “Andi” Complete for time in any order 100 x Hang Power Snatches 100 x Push Presses 100 x Sumo Deadlift High Pulls 100 x Front Squats Weight Options: Lv 1: 65/45 Lv 2: 45/35 Lv 3: 35/25  

7/13/2021

W.U.  Shoulder Prep Strength:  Strict Press 3 sets of 12/12 AHAP DB Strict Press Try and stick with the same weight for all 3 sets W.O.D 18 Min Clock Objective: 150/100 x Calories Bike/Rower Every 90 secs complete 5 x Devils Press with 2 DB’s 35/20’s Core: TBD

7/12/2021

W.U.  Hip/Ankle/Knee Strength:  2 Parts Back Squat 3 sets of 10 @ 65% of 1RM Power Snatch 5 sets of 3 EMTOM for 5 Mins W.O.D “Isabel” 8 min Clock 30 x Power Snatches @ 135/95  

7/10/2021

W.U.  Group Dynamic W.O.D w/Partner Buy In:  100 Med Ball situp toss Complete 20 Rounds AFAP 200 x Ball Slams 50/30 4000M Run 200 x OH Walking Lunges 45/25# Plate 100 x Pushups 300 x Air Squats Cash Out:  100 x Tall Plank alt hand slaps w/Partner *Work can be broken up any way the […]

7/9/2021

W.U.  Group W.O.D 20 Min Clock, 10 RFT of 1 x Rope Ascent 4 x Deadlifts 315/225 12/10 x Calories

7/8/2021

W.U.  Dynamic Active W.U.  Specific to Clean Strength:  18 Mins Build to a heavy 3 of the following 2 x Hang Power Cleans + 1 Hang Squat Clean (GRIP) W.O.D AMRAP in 12 Mins 15 x Box Jumps 20″ 12 x Push Press 75/55 9 x Power Cleans 75/55

7/7/2021

W.U.  Dynamic Group Strength:  Front Squat (15 Mins) Build to a 3 Rep Max for the day W.O.D for time Objective: Complete 100 x Burpees 500 x Double Under’s Format is: 2 Mins Max Burpees 1 Min Rest 2 Mins Max Double Under’s 1 Min Rest REPEAT in this format until task is complete

7/6/2021

W.U.  Dynamic Group Strength: Find  1 RM Strict Pullup W.O.D 21-18-15-12-9-6-3 Double DB or KB Push Press 35/20 or 35/26 Double DB or KB Bent Over Row 9 x Strict Pullups after each segment

7/5/2021

W.U.  Quick Group W.O.D 4 Rounds for time of 4th of July 1776 300M Run 24 x TTB 24 x Box Jumps 24/20 24 x Goblet Squats 53/35 24 x Hand Release Pushups 24 x Calories on Bike/Row (Alternate rounds) 24 x Air Squats

7/2/2021

W.U.  Group W.O.D HERO “Wittman” 7 RFT of 15 x KB Swings 53/35 15 x Power Cleans 95/65 15 x Box Jumps 24″ OR W.O.D HERO “OMAR” 10 x Thrusters 95/65 15 x Barfacing Burpees 20 x Thrusters 25 x Barfacing Burpees 30 x Thrusters 30 x Barfacing Burpees

7/1/2021

W.U. Group Core 1: Tabata Bicycle Crunches W.O.D Tabata Pushups Tabata Russian Swings Tabata Air Squats Core 2: 3 rounds :15 sec Flutter Kicks :15 sec Scissor Kicks :15 sec Leg Lifts :15 sec Crunches REST 30 Sec W.O.D B: Tabata Bike Cals (Total Cals) Cool Down: 10 Min Stretch Protocol written on board   […]

6/30/2021

W.U. Active Group Stretch Strength Work: Single Arm Landmine work Band Work tension tempo Skill: Power Snatch Break down W.O.D 21-15-9 Power Snatch Pullups Rest 2 Mins 18-12-6 Heavy Wall Ball 30/20 TTB 6PM OLY Option: 3 Phase Pull w.u. Drop Snatches with Barbell 3  x  3 Snatch Work: Halting Snatch DL + Snatch Behind […]

6/29/2021

W.U.  Coaches Choice W.O.D 5 Individual timed Rounds of 15/12 x Calories Bike 300/250M Row Bike 400M Run 15 x Sandbag Squats 100/80 5 x Sandbag over shoulder 100/80

6/28/2021

W.U.  Coaches Choice general Active:  Specific to WOD W.O.D for time complete 5 Rounds of 5 x Burpees 2 x Bear Complex 95/65 Power Clean + Front Squat + Push Press + Back Squat + Push Press 20 x Double Under’s RUN 400M 5 Rounds of 5 x Burpees 1 x Bear Complex 135/95 20 […]

6/25/2021

W.U.  Group W.O.D Hero “Klepto” 4 RFT of 27 x Box Jumps 24/20 20 x Burpees 11 x Squat Cleans 145/100

6/24/2021

W.U. Coaches Choice Conditioning:  3 x 200M relay Sprints w/Partner Core 1: 3 sets of 3 x TGU L/R 6 x Windmills L/R (Chose a doable weight for both) W.O.D 4 Rounds of :60 sec Hang Bar Hold 30 x Lunges 200M Waiters Walk 50/35 DB (100M Left/100M Right) 30 x Lunges Core 2: 3 […]

6/23/2021

W.U.  Coaches Choice Strength:  4 sets of the following Half Kneeling Landmine Press 10/10 :30 sec Hollow Hold 15/12 x Cals Assault Bike W.O.D 3 RFT of 50 x Double Under’s 25 x KB Swings 53/35 15 x Hand Stand Pushups 6 PM OLY Option Pressing Snatch Balance 3 sets of 5 Snatch Work:  5 […]

6/22/2021

W.U.  Coaches Choice Strength:  Deadlift Build to 2 Rep heavy W.O.D 15 Min Clock 50 x Pullups 40 x Weighted Situps with reach 25/15 30 x TTB 20 x Calories Rower 10L/10R x Shoulder to OH @ 80/60 DB

6/21/21

W.U. Coaches Choice Strength:  Front Squat Build to a 5 RM Front Squat for the day W.O.D work for time 30-20-10 Heavy Wall Ball 30/20 15-10-5 Double KB or Double DB Devils Press 35/26 6PM Oly Option: 5 RM Front Squat 3 sets of 3, Below Knee Clean Pulls 65% of 1 RM Clean WORK:  […]

6/19/2021

W.U.  Use protocols sequenced during the week for individual relief W.O.D w/Parter, 30 Min AMRAP of Partner 1: 100 Ft weight pull, 50ft down and 50ft back 180/120 + 400M Run Partner 2: AMRAP of the following 10 x Thrusters 135/95 20 x TTB 10 x Box Jumps 24/20 60 sec Max Cal Row *Score […]

6/18/2021

W.U.   Coaches Prep W.O.D Hero “Barazza” 18 Min AMRAP of 200M Run 9 x Deadlifts @ 275/185 6 x Burpee Bar Muscle Ups

6/17/2021

W.U.  Coaches Choice General Core 1: Alternate between the 2 w/Partner Hollow Rock 4 sets of 10 Unloaded Bar Landmine Rotations 4 sets of 10 W.O.D 21-18-15-12-9-6-3 Sumo DL/HP 75/55 Lateral Burpees over bar Core 2:  3 sets of each 15 x Russian Twists (left and right = 1) use a plate :60 sec low […]

6/16/2021

W.U.  Coach Prep Strength:  2 Parts A. Build to a 5 RM Bench Press Alternate Ring Dips from Floor x 5 reps between all set B. 1 set of Max Reps @ 65% of 5 RM for the day W.O.D Complete the below work 3 Rounds of 12 x Wall Ball 20/14 24 x Situps […]

6/15/2021

W.U.  Coaches Choice (shoulder development) Strength:  4 Rounds of Half Kneeling Single Arm DB Strict Press 12/12 AHAP Single Leg RDL x 10/10 :30 sec Hollow Hold from Rack W.O.D 3 Rounds for time of 15 x Box Jumps 24/20 400M Run 15 x Pushups 45 x DU’s Core: 3 sets 20 x V-Up’s

6/14/2021

W.U. Group Strength: Back Squat (20 Mins) Build to a new 1 RM W.O.D 21-15-9 Burpees to a bar American KB Swings 53/35 Alt 6PM ONLY Olympic Lifting work Strength: 1 RM Back Squat Clean Position 2 x Hang Cleans + 1 Push Press @ 70-75% of Clean + 5 Clean Deadlifts 5 sets, Every […]

6/12/2021

W.U.  Equipment Prep and Athlete individual W.O.D 2 Parts, Teams of 2 A:  2 Rounds individually timed: P1:  Sled Pull 100ft (P2 walks side by side) P2:  Sled Pull 100ft back to start Immediately into 200M Sprints each Immediately into 60 x Total Cals on Bike (break cals up any way) REST 5 Mins and […]

6/11/2021

W.U. General Group W.O.D 25 Min AMRAP of “FALKEL” 8 x Handstand Pushups 8 x Box Jumps 30/24 1 x Rope Ascent  

6/10/2021

W.U. Coaches Choice Skill:  Kipping/Shoulder Control 8 Mins, Practice stopping and starting shoulder control, hollow position W.O.D Complete this work in order Cash In:  3 Min Full Grip hollow hold on pullup bar (grip strength) 50 x Walking OH Lunge Steps 25L/25R, (44/26) 40 x Burpees 30 x Strict HSPU 20 x Atomic Situps 25/15 […]

6/9/2021

W.U.  Coaches Prep Strength:  Back Squat 4 sets 0f 3 reps @ 85% W.O.D 21-18-15-12-9-12-15-18-21 Cash In:  Building run KB Swings 53/35 Wall Ball 20/14 Cash Out: Building run Core:  Lateral Ball Toss with partner AUX: 6PM OLY work Strength: Back Squat same as above Snatch Grip Behind Neck Strict Press: 3 sets of 3 […]

6/8/2021

W.U.   Active Chest and Shoulder Strength:  Bench Press Build to a 20 Rep Heavy unbroken Bench Press W.O.D 27-21-15-9 Bike/Row Cals Box Jump Overs 24/20 Cash Out:  1 Max effort set of Pushups Core: W/Partner or Against the Wall 100 x Ball Pass in Russian twist position(i.e. feet up, balancing on backside)

6/7/2021

W.U.  Group CrossOver Symmetry WORK + Movement Coverage Strength: Press Complex (15 Mins) Build to a heavy Push Press x 2 + Push Jerk x 1 W.O.D 15 Min Clock, 5 Rounds of 3 x Bar MU’s 6 x TTB 6L/6R x Devils Press @ 50/35 *Scaling for MU’s and TTB will be on whiteboard […]

6/4/2021

W.U.  Coaches Choice and Stretch W.O.D 3 Parts A. 12 Min Clock 3 rounds 10/8 x Cals Assault Bike 10 x Jump Squats REST 2 Mins 2 Rounds 10/8 x Cals Assault Bike 10 x Jump Squats REST 1 Min 1 Round 10/8 x Cals Assault Bike 10 x Jump Squats B. 12 Min Clock […]

6/3/2021

W.U. Coaches choice Conditioning:  Partner Sprints 200M Interval Sprints, You go I go x 3 each If No partner rest the amount of time the sprint took Strength: 4 Sets Single Arm Banded Lat Pulldown x 12 per side Ring Dips from floor positions x 6 :60 sec Plank hold W.O.D 3 Rounds for time […]

6/2/2021

W.U. T-Spine and Band work Strength:  Back Squat 5 sets of 5 @ 80% of 5 RM from last week or Find 5 RM W.O.D Complete for time 40 x Box Step Overs 30 x Walking Lunges 20 x Russian KB Swings 53/35 10 x Stones over Shoulder 100/80 400M Run 10 x Stones over […]

6/1/2021

W.U.  Coaches Choice/Stretch 10-12 Mins Specific W.U.: Glutes/Hams activation Good Mornings (Bands) Unloaded Sumo Deadlift work Strength:   Sumo Deadlift 5 sets of 5 @ 75% of last weeks Heavy 3 Rep or Find the Heavy 3 Rep if you did not yet W.O.D  for time complete 25 x Cals Bike 20 x Wall Ball 10 […]

5/28/2021

W.U.  Coaches Choice and setup W.O.D  work through the below Buy In: 1 Mile RUCK:  WT Vest or Carry DB 20/14 50 x Box Jumps 50 x Alt DB Clean and Jerks 50/35 50 x Up/Down’s 50 x Ball Slams 30/20 50 x Air Squats 50 x High Plank Alt Shldr Taps Cash Out: 800M […]

5/27/2021

W.U.   Coaches Stretch Conditioning:  10 Rounds of 10 x Cals bike/ 15 x Cals Row 10 x Pushups W.O.D “Annie”10 min Cap 50-40-30-20-10 Double Unders Situps Core: 4 Sets of 1st Step of TGU x 8L/8R, AHAP

5/26/2021

W.U.  Tires n things Skill: Ring Grip (False) 8 Mins work on grip in to pull throughs Strength: Strict Pullups 8 Mins, 3 sets of MAX effort strict pullup work Workout is 2 variations W.O.D Option A: 15 Min, 3 min sections, 2 mins of work, 1 min of rest 5  x TTB 5 x […]

5/25/2021

W.U.  Coaches Choice Strength:  Deadlift Build to a 3RM in the Sumo Deadlift position W.O.D 5 RFT of 12 x Deadlifts 185/125 400M Run Core:  landmines 4 set of 10L/10R

5/24/2021

W.U.  Group Specific:  Squat Prep Strength:  Back Squat (20 Mins) Build to a 5 RM for the day W.O.D 21-15-9 Power Cleans 135/95 Handstand Pushups Aux:  4 Sets of Bulgarian Split Squats 10/10 use 45/35 barbell and elevate back foot

5/21/2021

W.U. General Group W.O.D Complete all tasks, work through the list in any order Buy In: 400M Run + 2 Min Plank 100 x Double Unders 80 x Alt DB Snatches 50/35 60 x Pullups 40 x Thrusters 75/55 20 x Strict HSPU 10 x Stones over Shoulder 150/100  

5/20/2021

W.U. Coaches Choice Conditioning: A.  3 x :60sec Max Effort Cals Bike 1 min rest between each B.  2 rounds 2 Mins Max Effort Distance 1 Min rest Strength: 3 sets of Banded L-sit Lat Pulldown 12-15 reps Half Kneeling Strict Press  x 10l/10R (pick same weight for 3 sets) W.O.D AFAP Complete 30-20-10 Box […]

5/19/2021

W.U.  Coaches Choice Strength:  4 Sets of Band Tension unbalanced Bench Press 12-15 reps After Each set 3 x Ballistic Pushups W.O.D for time complete 100 x Burpees *Top of ever min including start Power Cleans x 5 @ 95/65 Core:  Bar Rollouts 4 sets of 10

5/18/2021

W.U.  Coaches Choice Strength: A.  Pullups x 4 sets Set 1-2:  Max Effort Pullups Set 3-4:  Max Effort Chinups B. Pendlay Rows 3 sets of 5 AHAP Seated DB Tricep Ext 3 sets of 12-15 W.O.D 21-15-9 (10 Min Clock) Deadlifts 225/155 Wall Ball 20/14

5/17/2021

W.U  Band Shoulder Work Strength:   Strict Press (12 Mins) Build to Heavy 4 rep for the day W.O.D 3 Rounds for time of 25 x American KB Swings 53/35 400M Run 20 x Step Ups with KB 53/35 Core:  Pullovers (lying down) 4 sets of 10 w/DB

5/14/2021

W.U.  Quick variation W.O.D Complete the following Cash In: 800M Ruck 50/40 (wear a weight vest if you have one as well) 10 Rounds of the following 12 x Goblet Squats with w/Rucked with + Vest if worn 8 x TTB/Hanging Knee Raises 4 x HSPU w/Weight Vest Cash Out: 800M Ruck 60/50 + weight […]

5/13/2021

W.U.  Coaches Choice Strength Work:  3 Sets of Single Leg RDL (use KB), Weight as heavy as possible but maintain balance and position Use TEMPO 3 sec top to floor, 3 sec Floor to top.  8/8 reps Kneeling Band Row from Rack. 10/10 reps  High tension Barbell Work:  Deadlift In 12 mins Work to a […]

5/12/2021

W.U. Coaches Prep Skill:  Strict Pullups 3 sets of Max Effort Sets or Find 1 set of Max effort reps Strength: Snatch Work Work through Snatch positioning Develop OH Squat mechanics W.O.D 15 Min Clock 1-2-3-4-5 Rope Ascents 5-4-3-2-1 Full Snatch Men: 75, 95, 135, 155, 185 Women: 55, 75, 95, 115, 135

5/11/2021

W.U. Shoulder Mobility Strength:  2 Parts, 3 Sets of each A. Half Kneeling Strict Press:   10/10 AHAP Kneeling Plate Roll outs x 12-15 B. Half Kneeling Single Arm Lat Pulldown  x 12/12 (use band tension) Barbell Bicep Curls  x Max Effort Sets 45/35/15 barbell W.O.D Complete AFAP 10-8-6-4-2 Push Jerk @ 155/105 30 x Double […]

5/10/2021

W.U.  Coach Led Skill:  8 Min Work on Shoulder Control for Kip Strength: 3 sets of Skater Squats  x 12/12 Lateral Step Overs x 10 W.O.D 20 Min Clock 10 Min AMRAP of :30 Sec Plank 20 x Alt Lunges 10 x Pushups REST 2 Mins 8 Min AMRAP of 5 x Pullups 10 x […]

5/8/2021

W.U.  Clean, Jerk and Snatch Prep Strength:   Athlete’s Choice (20 Mins) Heavy Single Clean and Jerk or Heaving Single Snatch (Full) W.O.D 12 Min AMRAP of Snatch or Clean n Jerk Ladder Burpees over bar **Weights and numbers to be determined tomorrow  

5/7/2021

W.U.   Coaches Choice Group:   WOD Talk through W.O.D 2 Parts A: 5 Rounds of (16 Min Cap) 500M Row 30 x Bear Crawl Alt shoulder taps 15 x TTB REST 5 Mins B: 5 Rounds of (16 Min Cap) 400M Run 20 x Wall Ball 20/14 10 x Strict Handstand Pushups **Weight Vest Optional Part […]

5/6/2021

W.U.  Coaches Stretch Conditioning/Active W.U. Group A:  Tabata Bike (4 Mins) (2 mins to clean) Group B: 4 Sets of (6 Mins) 15 x Barbell Good Mornings 5 x Strict Pullups *Flip Flop once complete with each section W.O.D 21-18-15-12-9-6-3 Russian KB Swings 44/26 Ring Rows Half Group Start on KB Swings/other half start on […]

5/5/2021

W.U. 3 Rounds 2L/2R x Multi Directional Lunges 5 x Pushups 10 x Situps 15 x Air Squats Strength:  2 Parts, 3 Sets AHAP 12/12 x DB Row Seat Plate Tricep Ext x 10-12 reps W.O.D 4 Rounds for time of 20 x Weight Box Step Overs 24/20 @ 50/35 20 x OH Lunges 10L/10R […]

5/4/2021

W.U Coaches Prep, Shoulder concentration Strength:  Press Complex, Build to heavy single (15mins) 2  x Push Press + 1 Push Jerk off Rack W.O.D 21-15-9 Push Press 135/95 Burpees ___________________________________ CoreFit: W.U.  Coaches Idea Strength:   2 Parts, 3 sets Standing Single Arm Strict Press (DB) AHAP 12/12 Box assisted bentover tricep extention W.O.D 21-15-12-9-6-3 Double […]

5/3/2021

W.U.  Coach Led Strength:  12 Min Clock Build to a Heavy Power Clean + 3 Front Squats W.O.D 3 rounds, 3 Min AMRAP, 1 Min Rest 3 x Pushups 6 x Thrusters 95/65 24 x DU’s Core:  Landmine 4 sets of 10L/10R

5/1/2021

W.U. Rack Prep W.O.D 2 Parts Section A: 12 Min Build to a triple Front Squat Section B: 18 Min AMRAP of 3  x Bar Muscle Up’s (Use bands as needed) 9 x Box Jumps 30/24 6 x Stones over shoulder 150/100 1 x Rope Ascent

4/30/2021

W.U.  Band Shoulder Work and Prep Skill:  Handstand Pushup Coverage W.O.D 2 Sections A: 10 Min Clock 2 x Strict HSPU 12/10 Calories on Bike *Each round add 2 HSPU to your work load i.e. 2,4,6,8 etc…. REST 2 Mins B: 10 Min Clock, 5 Rounds 10 x Alt DB Snatches 50/35 8 x TTB […]

4/29/2021

W.U.  Coaches Choice Strength Work:  2 Parts A: 4 Sets of 10-12 x Pendlay Row Tricep Pressdown  x 15 w/Bands B:  3 Sets of 10-15 x Good Mornings Bicep Curls 8-12 reps W.O.D  4 Rounds of the following 20 x Abmat Situps 30 x Alt Reverse Lunges 40 x Low Plank Lateral Hip Tilts :60 […]

4/28/2021

W.U.  Coaches Choice Strength:  15 Min Clock Build to a heavy single of 1 x Power Clean + 5 x Push Presses W.O.D Complete the following A: 9 Min Clock Min 1:  Max Effort Power Clean + Shldr to OH @ 95/65 Min 2: Max Effort Lateral Burpees over bar Min 3: REST Repeat for […]

4/27/2021

W.U.  Coaches Plyo Drills Strength:  2 Segments, 4 sets Half Kneeling Strict Press 8/8 (AHAP) 5/5 x Windmills Bulgarian Splits Squats 10/10 W.O.D 3 Rounds for time 400M Run 12 x Box Jumps 24/20 21 x KB Swings 53/35

4/26/2021

W.U.  Foam Roll and Band Work Strength:  2 Parts A:  Back Squat 4 sets of 5 @ 75% B. 5 Rounds, Each a Sprint 15/12 Cals Bike 8 x Box Jumps (add height each round to box jumps) **REST a Full :60sec after each round W.O.D 12 min Clock, Complete the following 50-40-30-20-10, DU’s/ triple […]

4/23/2021

W.U.  General Active W.U.  2  Sets of 5 x Hang Power Clean 5 x Power Cleans 5 x Front Squats 5 x Squat Cleans 10L/10R x Bent Over Rows W.O.D Complete the below Segment 1 400M Run 50 x Hang Power Cleans 75/55 15 x Burpees over bar Segment 2 400M Run 30 x Power […]

4/22/2021

W.U.  Coaches Choice Conditioning:   Tabata Bike or Row W.O.D 5 rounds of Max Effort Work Min 1: Wall Ball 20/14 Min 2: Alt Lunges Steps Min 3: Russian KB Swings Min 4: Pushups Min 5:  REST Goals:  Try and reach the below numbers 150 + WB 200 + Lunges 100+ Swings 100 + Pushups

4/21/2021

W.U.  Group General Specific:  Shoulder Complex W.O.D Complete the following Buy In:  100 x DU’s/300 x Singles then 4 Rounds 25 x OH KB Hold in place Marches 53/35 (alt sides each round, 25 is 25 Marches) 25 x Plate Snatches 25/15 25 x Floor Presses 115/75 Cash Out: 100 x DU’s/300 x Singles (this […]

4/20/2021

W.U.  Coaches Choice W.O.D Complete the following work 1000M Row/2 Miles Bike then 10 rounds of 10 x Strict Press 75/55 10 x Abmat Butterfly Situps 10 x Box Jumps 24/20 then finish 1000M Row/2 Mile Bike  

4/19/2021

W.U.  Group Skill:   Rack Position work W.O.D Complete the following 1 Mile Run 100 x Pushups 100 x Bent Over Row 95/65 100 x Front Squats 95/65 *Athlete will break this work up however they chose to include the run *However, every athlete will start with the minimum of a 400M run  

4/16/2021

W.U.  Coaches Choice W.O.D 5 x 3 min AMRAP, 1 min rest AMRAP is 3 x 8-Count Body Builders 6 x Hang Cleans 95/65 9 x Shoulder to OH 95/65 Core:  Coach decision

4/15/2021

W.U.   Coaches Choice Conditioning Work:  Chose one 12 Min Cap 1 Mile Timed Run 2000M Timed Row 3 Mile Bike Timed W.O.D for time complete 50 x Pullups/ Bent Over row equivalent 135/95 50 x Ball Slams 30/20 50 x KB Swings 53/35 50 x OH Alt In place Lunges 35/26    

4/14/2021

W.U. Coaches Choice W.O.D 25 Min AMRAP of 1 x Deadlift 315/225 3 x HSPU 5 x Wall Ball 20/14 Recovery:  10 Min Stretch/Roll protocol

4/13/2021

W.U. Coaches Choice Strength: 2 Parts, Switch groups after completion A: 5 sets of Kneeling Banded Lat Pulldown x 12 10 x Ring Rows B: 4 sets of Turkish Get Up’s 2/2 AHAP HS Walks to Wall Hold, 3 Walks + 1 x :30 sec hold on 3rd walk W.O.D 12 Min AMRAP of 3L/3R […]

4/12/2021

W.U.  Coaches Choice Strength Work:  2 Parts, Switch groups after completion A. Back Squat Build to a 4 Rep Max ( no more than 7 sets, 32 total reps) B. Skill Work, 5 sets Work on Pistol Variations 3/3 each set (develop this balance and skill) 4 x Kneeling to Box Jump as high as […]

4/10/2021

W.U.   Coaches choice and WOD walk through W.O.D  W/Partner, 20 Min AMRAP of Partner A:   Run around the building Partner B:  works on AMRAP of 10 x Deadlifts 155/105 10 x Box Jumps 30/24 10 x Lateral Burpees over bar *once the team hits 10 Rounds then AMRAP of Partner A: 250M Row or 20/15 […]

4/9/2021

W.U.  Coaches Choice W.O.D  3 Parts and a win for the weekend A:  3 Rounds, 4 Min Rounds, 1 Min Rest (14 Mins) 3 x Cleans @ 155/105 20 x Alt DB Snatches 35/20 1 Min Max Effort Burpees REST 3 Mins B: 3 Rounds, 4 Min Rounds, 1 Min Rest (14 Mins) 15 x […]

4/7/2021

W.U.  Coaches Choice Strength: 4 Rounds 10 x Halo L/10 x  Halo R (AHAP) Hollow Plank :60 sec 20 x Good Mornings 75/55 W.O.D  4 RFT of 30 x Calories 30 x Wall Ball 30 x Box Jumps

4/6/2021

W.U Coaches Choice Plyo Drills:  4 Individual rounds for 20 x Lateral Hurdle Jumps 10 x Alt Jumping Lunges 3 x Seal Burpees Strength: 3 Sets of 12 x Seated Barbell Strict Press in L-Sit 95/65 or less (pause 2 sec overhead) 10 x Banded Upright Rows 8 x Scarecrow Internal/External Rotation w/2.5# plates W.O.D […]

4/5/2021

W.U.  Coaches Choice Strength:  2 Parts A.  Back Squats, Speed 3 Warm up sets of 3 Jump Squats w/unloaded bar 45/35 5 sets of 10 reps @ 50% or 1 RM Approx After each 50% set, 10 High Knees into Full Squat + Box Jump x 3 reps B. Conditioning Work, 6 Sets of 15/10 […]

4/2/2021

W.U.  Coaches Option W.O.D  Multi Part, Running clock for A:  Complete in any order 50 x Wall Ball 50 x Box Jumps 50 x Deadlifts 155/105 REST 2 Mins B: for time complete 10 Rounds of 400M Run W/Weight Vest or Med Ball 20/14 then 10 Rounds of w/Weight Vest Back Row: 5 x Pullups […]

4/1/2021

W.U.  Coaches Option Core 1: Tabata Hollow Rocks Conditioning: 5 Sets of 1 Min Sprints 30 x DU’s AMRAP of Burpees in Remaining time REST 1 Min after each 1 Min work period Core 2: 4 Rounds of 15 x V-Ups, into 15 x Crunches, into 15 x Hollow Situps, into 15 x Supermans REST […]

3/31/2021

W.U. Coaches Choice Strength:  2 Parts, 24 Min Clock A.  8 Min EMOTM complete 1 x Back Squat @ Approx 80-85% of 1RM 3 x Strict Dips B. 12 Min Clock, 4 Sets of Seated DB Strict Press  x 10 Bent Over Lateral Raises x 12 20 x Bear Crawl Alt Shldr Taps W.O.D 5 […]

3/30/2021

W.U.  Coaches Choice Strength:  4 Sets of L-Sit KB Press Single Side 12/12 6L/6 Right Single Leg RDL 3L/3R Turkish Get Up W.O.D 12 Min AMRAP Buy In:  400M Run Remaining Time:  AMRAP of 30 x Double Unders 5 x Foot Elevated Pushup (2 x 45’s M, 2 x 25’s W) 15 x Russian Swings […]

3/29/2021

W.U.  Coaches choice Strength:  10 min clock, 5 sets of each movement Even Mins: 6 x Strict HSPU or Variations (see whiteboard) Odd Mins: 3 x Power Cleans *For the HSPU start off where you currently are if we did in WOD, develop the position from that point *For the Power Cleans, Chose a base […]

3/26/2021

W.U.  See whiteboard W.O.D 2 Parts A: 15 Min Clock 2-4-6-8-10-8-6-4-2 Alt DB Snatches 80/60 (or as heavy as possible) 12-12-12-12-12-12-12-12-12 Floor Based TTB REST 3 Mins 10 Min Clock, 10 RFT of 5 x Wall Ball 20/14 3 x Strict HSPU 1 x Power Clean 185/135  

3/25/2021

W.U.  Coaches Choice Core A: 4 rounds (7 mins) :20L/:20R Side plank Star Position Plank Shoulder Taps  x 20 (balanced hips, limit rotation) Conditioning: 5 Rounds of (10 mins) :90 sec Max Calories :30 sec REST Core B: 3 rounds of (8 mins) 20 x Weighted Deadbugs 25/15 20 x Alt Knee to opposite elbow […]

3/24/2021

W.U.  See Whiteboard Strength:   Clean and Jerk Full Clean Split Jerk Position Work Work through lighter weight W.O.D 15 Min Clock 5 Min:  Max Effort Wall Ball 20/14 4 Min:  Max Effort Box Jumps 24/20 3 Min:  Max Effort Clean and Jerks 155/105 2 Min:  Max Effort Calories 1 Min:  Max Effort Up/Down’s

3/23/2021

W.U. Coaches Choice Strength:  4 Sets of 8L/8R Single Leg RDL’s 95/65 or less 12 x Good Mornings 95/65 or less 12 x Bar Assisted Leg Lifts (TTB simulation) W.O.D 3 rounds of 3 Min AMRAPs, 1 Min Rest In 3 Mins Complete AMRAP’s as possible of 9 x Front Squats 75/55 6 x KB […]

3/22/2021

W.U.  Upper Strength: 2 Parts A:   Strict Press 5 sets of 8 Increase Load each set so choose a smart starting load B:  4 sets of the following 2 L/2 R Multi Direction Lunge Front Foot Elevated Wt’d Lunge 8L/8R 15-20 x DB Lateral Raises W.O.D 25-20-15-10-5 Calories 50-40-30-20-10 Situps

3/18/2021

W.U.  2 Sets of the following work 20 x Deadbug 15 x Banded Good Mornings 10L/10R x Kneeling Trunk Rotation 10 x Scap Pullups 10L/10R x Standing KB Press Plyo: 4 sets of 3 Hurdles + 1 Squat + High Box Jump Conditioning: 10 RFT of 10/8 Cals 10 x Wall Ball 20/14 Core:  2 […]

3/17/2021

W.U.  Coaches Choice Skill:  Bar work Power Snatch Strength:  Power Snatch Translate bar work, establish effective WOD weight W.O.D 12 Min Cap “INGRID” 10 RFT of 3 x Power Snatches 135/95 3 x Burpees over bar

3/16/2021

W.U.  Coaches Choice Strength:  2 Segments, 5 sets 8 x Stiff Leg Deadlift on risers (use a 45# plate to stand on) 4 x Kneeling to Box Jump 24/20″ DL Weight Options: Men: 205,185,155,135,115 Women: 155,125,105, 85 *Chose 1 and use for all 5 sets W.O.D 3 x 3 Min AMRAP’s of 24 x DU’s […]

3/15/2021

W.U.  Coaches Choice Strength:  2 Parts A:  Front Squat 5 x 5 (Weight choices on whiteboard) B: 4 sets of the following 8L/8R Half Kneeling Strict Press Med Ball Russian Twists x 16 (30/20) 8 x Tempo Pushups  3,2, 1 W.O.D. for time complete the following 21-15-12-9-6 Thrusters 75/55 Calories  

3/12/2021

W.U.  Coaches Choice Strength:  2 Parts , 4 sets Close Grip Deadlift  x 8 reps Banded Hip Rotations x 10 per side Skill: Cover CJ movement and warm up to weight W.O.D “Grettel” 10 Rounds for time of 3 x Clean and Jerks 135/95 3 x Burpees over bar

3/11/2021

W.U. Coaches Choice Skill:  W/Kettlebells Establish a Proper 2 rep per side, as heavy as possible TGU. Core 1:  3 Rounds of 40 x Russian Twists 30 x Straight Leg Sit-ups with Reach 20 x Knee Crossover Mountain Climbers W.O.D 21-15-9-9-15-21 Wall Ball Box Jumps Core 2: 3 Rounds of 25L/25R x Lateral Hip touches […]

3/10/2021

W.U.  Coaches Choice W.O.D ” Cindy” or  “Mary” 20 Min AMRAP’s Cindy: 5 x Pullups 10 x Pushups 15 x Squats or “Mary” 20 Min AMRAP of 5 x Handstand Pushups 10 x Single Leg Squats (pistols, alternating) 15 x Pullups **Supplement for Pullups will be listed

3/9/2021

W.U.   Coaches Choice Strength: A:  Deadlift 3 sets of 10 (establish a 10 RM) 20 x Hollow Situps in between sets B:  Strict Press in 5 sets build to a 5 RM 12 x Face Pulls in between sets W.O.D for time complete AMRAP of 50 x Double Unders 40 x Alt Lunges 30 x […]

3/8/2021

W.U.  Coaches Work Strength:  2 Groups A:  Back Squat 3 sets of 10 reps @ approx 70% of 1 RM B: Upper Body 3 sets of 10 reps Floor Press ( choose heavy) Floor Wipers x 20 W.O.D 4 Rounds for time of (10 Min Clock) 10 x Power Snatch 75/55 10 x Burpees 10 […]

3/5/2021

W.U.  Coaches Choice (see whiteboard)

Strength:   Max OUT Friday

Snatch

3/4/2021

HIIT/HYBRID/Core Fit:  Active recovery day

W.U. Coaches Choice

10 Min Mobility Stretching, Lumbar, hip and shoulders

3/3/2021

W.U.  See Whiteboard Strength:  Clean Work Complex:  EMOTM for 10 mins Power Clean + Hang Power Clean + Hang Clean + Front Squat W.O.D 12 Min AMRAP of 4 x Hang Power Cleans 185/125 6 x Lateral Burpees over bar 8 x TTB __________________________________________ CoreFit: W.U.  Hips/Ankles Active W.U. 3 rounds of 20-40-20 suicide plus […]

3/2/2021

W.U.  Coaches Choice Strength:  2 Parts A: 4 sets of Deadlift 10 Unbroken Reps (controlled position) no more than 80% of 1 RM or 225/155 or less 12 x Weighted Lunges Front foot on 25# Plate (6 reps per side) 50/35 DB B: 3 Sets Floor Press x 10 reps 135/95 or less 20 Alt […]

3/1/2021

W.U.  Group Led Strength:  Power Snatch Work W.O.D ” Randy” 75 x Power Snatches 75/55 __________________________________ CoreFit: W.U. Group work Strength:  Single Leg/Hip Work W.O.D for time complete 80 x Alt DB Snatches Every 10 reps stop and complete 15 x Calories

2/26/2021

W.U.  Group Prep Strength:  Max out Friday Build to a heavy Clean and Jerk W.O.D 30-20-10 Alt Pistols Push Press 75/55

2/25/2021

W.U. Coaches Choice Strength:  3 sets Supine Bent Over Rows x 8 reps Single Leg Balance and Reach (airplane) x 6 per side Core:  Tabata Alt each round, Star Plank (4rds per side) Low Plank side to side hip touches W.O.D 5 RFT of 21 x Alt Box Step Overs 50/35 (20″) 15 x KB […]

2/24/2021

W.U.  Mobility Work as a group W.O.D 20 Min AMRAP “Dice” Work Load: 2= Seal Burpees 3= DB Thrusters (3 per side)50/35 4= Atomic Situps 25/15 5= Hang DB Clean and Jerk (5 per side)50/35 6= 8-Count Body Builders 7=Hang DB Snatch (7 per side)50/35 8= 2-Count Mountain Climbers (16) 9= Pushups 10= Wall Ball […]

2/23/2021

W.U. Coaches Choice Strength: A.  4 Sets L-Sit Double DB Strict Press x 8 reps (heavier) Banded Face Pulls x 12 B. 3 Sets Single Arm Renegade Row 6/6 (heavier but balanced) 12 x Wall Squats with Reach W.O.D 9-15-21 Pullups Burpees Strict Handstand Pushups ________________________________________ Hybrid: W.U. Coaches Choice Strength: 4 sets of the […]

2/22/2021

W.U.  Group Strength:   Power Cleans and Front Squats Establish a heavy Power Clean EMOTM for 10 Mins 1 Power Clean + 3 Front Squats W.O.D  6 RFT of Round 1: All Left side 12 x KB Clean 53/35 9 x KB Push Press 6 x KB Rack Lunges 30 x Double Unders Round 2: All […]

2/19/2021

W.U.  Shoulder/Hip prep W.O.D 10 Individually timed rounds of 4 x Thrusters @ 135/95 5 x Pullups 6 x Burpees E2MoT2M  

2/18/2021

W.U. Coaches Choice 10 Min Stretch Conditioning:  3 Individual Rounds of In 3 Mins/1 Min Rest 500M Row/25  x Cals Remaining time MAX Effort Double Unders Core: 3 rounds of :60 sec Hollow Rock or Hold :20L/:20R Star Side Plank REST :30 sec W.O.D  AMRAP in 9 mins of 10 x Pushups 15 x Situps […]

2/17/2021

W.U.  Cyclical work of 2 Rounds 2 Mins Bike or Row 3L/3R Multi-Directional Lunges Heels Elevated Plate Hold Squats x 10 12 x Lateral Bar Tilts Strength:  Sumo Deadlifts Find an 80% effort weight for 5 reps 5 sets of 5 @ that 80% weight After each set 5 x strict elevated foot pushups W.O.D […]

2/16/2021

W.U.  Band Mobility (Hips) *See Whiteboard Active W.U. 3 Rounds 10 x Front Squats (Bar) Hold the bar on the back side of shoulders and work rack position 10 x Barbell Strict Press (Bar) 30 x DU’s/:30 sec Double Under Practice Strength: Thruster In 10 Mins Build to a heavy single Thruster W.O.D 3 Part […]

2/15/2021

W.U. 2 Rounds of 3 Mins Bike/Row Easy pace REST 1 Min 3 Min Bike/Row Moderate pace Active W.U. 3 Sets Banded Good Mornings x 10 Banded Psoas March x 8/8 :60 sec T-Spine Roll Strength:  3 Sets of 8/8 x Half Kneeling Strict Press (heavy) 8/8 x Single Arm DB Bent Row W.O.D 3 […]

2/13/2021- Hero WOD “Blake”

W.U.   Explain W.O.D Hero “BLAKE” 4 Rounds for time of 100 ft walking Lunges with 45/25 plate held OH 30 x Box Jumps 24″ 20 x Wall Ball 20/14 10 x Handstand Pushups

2/12/2021

W.U  Coaches Choice W.O.D for time complete the following 50 x Alt DB Snatches 100 x Butterfly Situps 50 x Alt DB Clean and Jerks 100 x Double Unders 50 x Ball Slams 30/20 100 x Mountain Climbers 30 x Alt DB Snatches 75 x Butterfly Situps 30 x Alt DB Clean and Jerks 75 […]

2/11/2021

W.U. Coaches Choice Strength:  4 Exercises, 4 sets 15-12-10-8 reps of each Bent Over Row Single Leg Deadlift Good Morning Bicep Curls (standing, barbell) W.O.D 9 Min AMRAP Thrusters 75/55 Box Jumps 24/20 Start with 3 reps of each and add 3 each set.  See how far you can get in 9 mins Rest 2 […]

2/10/2021

W.U. 3 Rounds 5 x Pushups 30 x Jumping Jacks 10 x Hollow Situps 40 x Singles 15 x Air Squats Strength:  Bench Press 5 Mins:  Establish useable weight 6 Mins, Every 2 Mins 3 sets of 10 Rest 2 Mins 3 Mins, Every :30 sec 6 sets of 3 Explosive BP W.O.D 22 Min […]

2/9/2021

W.U. 5 min Foam Roll/Shoulder Prep Active: Tabata Hollow 8 rounds, :20 sec on/:10 sec off Strength:  Strict Press 3 sets of 10 @ 115/105/95/75 Bent Over “y’s” w/2.5 or 5.0 W.O.D 12 Min clock 30-20-10 Heavy Swings (American) 70/53 Wall Ball 20/14 Calories

2/9/2021

W.U.  5 Min Foam Roll Specific:  Band Hip/Glute work Strength:  Back Squat 5 sets of 5 W.O.D 21-15-9 of TTB Ring Pushups Devils Press @ 35’s x 2/20’s x 2

2/5/2021

W.U.  See Whiteboard W.O.D : Holleyman” 30 min Clock 30 RFT of 5 x Wall Ball 3 x HSPU 1 x Power Clean 225/155

2/4/2021

W.U.  Coaches Choice Active W.U 3 rounds of 5L/5R x Single Leg Deadlifts 10 x Unloaded Bar Rolling Deadlifts 10 x Unloaded Bar Deadlifts Strength: Deadlift/Pistol off box variation 3 Rounds of 10 x Deadlifts (Slow and Controlled, hands on full time) 5L/5R x Pistol off box W.O.D 30-20-10 Box Jumps 24″ Sumo Stance Deadlifts […]

2/3/2021

W.U.  General 6 mins Specific:  Rack/Squat progression Strength Work:  Clean Complex Building to a heavy single of 2 x Clean Deadlifts + Hang Clean + Jerk W.O.D 2 Parts 5 Mins Clock Max effort Clean and Jerks @ 165/115 Rest 2 Mins E2MOT2M for 8 Mins :45 sec Max Cals :45 sec Max DU’s :Rest […]

2/2/2021

W.U.  Coaches Choice Strength:  OH Work, 3 Sets Seated DB Strict Press 12/12 Standing Barbell Upright Row 12 12 x Pushups W.O.D 21-15-9 of Push Press 135/95 Burpees over bar _______________________________________ ENDURANCE: W.U. 3 Rounds of 10l/10r x Clams 10l/10r x Hydrants 10l/10r x Donkey Kicks 50 x Jumping Jacks W.O.D 10 Rounds of 5 […]

1/30/2021

W.U  General + movement + setup W.O.D “F.G.B” Fight Gone Bad 3 Rounds, 5 Min rounds, 1 Min rest Wall Ball 20/14 Sumo Deadlight High Pulls 75/55 Box Jumps 20″ Push Press 75/55 Cals Rowing *Each exercise is 60 sec long and work to complete max reps

1/29/2021

W.U.  General 5 Mins Specific:   Clean/Rack and OH Position W.O.D 3 Parts to work through In 5 Mins, AMRAP of 1 x Squat Clean 135/95 1 x Hang Cluster REST 3 Mins 10 Min EMOTM of 2  x Bar MU’s (scaling on the white board) 5 x Power Cleans 135/95 Rest 3 Mins In 6 […]

1/28/2021

W.U.  5 Min Stretch (Hams/Low back) Core: 50 x 2 count Band Tension Deadbugs W.O.D 5 RFT of 20 x Step Ups @ 24/20 (50/35#) 20 x Alt Lunges with 50/35 5 x Stones to Shoulder 150/100 Core 2: 50 x Low Plank Knee to elbows __________________________________________ ENDURANCE: WARM UP 7 MINS 1 MIN EACH […]

1/27/2021

W.U.  Hip Hinge/T-Spine Prep stretch Active W.U.  Dynamic Strength/Skill:  Deadlift Work through reps to establish weight and position to maintain W.O.D: AMRAP in 13 minutes 55 Deadlifts (225/155 lb) 55 Wall Ball Shots (20/14 lb) 55 calorie Row 55 Handstand Push-Ups

1/26/2021

W.U. Coaches Choice Strength:  4 Sets of Reps 15-12-10-8 Single Leg Deadlifts w/KB Curtsy Pistols Single Arm Elevated Pushup W.O.D for time Complete Goal:  300 Russian Swings 53/35 Every min do burpees corresponding to that min i.e. Min 1, 1 Burpee, Min 2, 2 Burpees, Min 3, 3 Burpees etc…. After the Burpees, whatever time […]

1/25/2021

W.U.  Shoulder Prep (see board) Strength:  Snatch Work EMOTM 8 mins Hang Power Snatch + Snatch Balance + OH Squat W.O.D 12 Min Clock, 4 RFT 20 x Alternating DB Snatch 70/50 50 x DU’s ________________________________________ CoreFit: W.U. Whiteboard W.O.D for time Complete Complete 5000M Row Every 500M stop and complete 2 rounds of 5 […]

1/22/2021

W.U.  Group Shoulder work W.O.D 20 Min Clock Every other min, Complete in :60 sec or less 7 x Burpees 6/4 x Cals Bike 3 x Hang DB Clean and Jerks (L) 50/35 3 x Hang DB Clean and Jerks (R) *Record individual times or reps *Rest every other min  

1/21/2021

W.U.  5-10 Min Stretch session Active W.U. 2 Sets of 10 x Alternating Cossack Squats 10 x Alt Curtsy Lunges 20 x Lateral Hurdle Jumps 5 x 8-Count Body Builders 15 x Standing Band Pull aparts 20 x Crossover Mountain Climbers Slow 20 x Alt Shoulder taps in plank W.O.D 4 Rounds of (25 Mins) […]

1/20/2021

W.U. Hip/Pelvic Area Strength:  2 Parts, 2 Groups A:  Back Squat 3 sets of 10 reps (weight choices on whiteboard) B: 3 sets Barbell Reverse Lunges  x 12 (6 per side) Deadbugs with Plates 25/15 x 20 W.O.D for time complete 15-12-9-6-3 Power Cleans 145/100 30 x Double Under’s after each complete set  

1/19/2021

W.U. Coaches Choice Strength: Upper, 4 Sets Rep Scheme: 12,10,8 and 6 Floor Press w/DB’s (each arm individually, full reps per arm) Face Pulls Tricep Pushups W.O.D for time complete 21-15-9-6 Hand Stand Pushups KB Swings 70/53 **Supplement HSPU with 3-6-9-12 Wall Walks ________________________________________________ ENDURANCE: 8 MIN EMOTM:  6 jumping squats then Superman Band walk […]

1/18/2021

W.U. See Whiteboard Strength:  3 sets Rep scheme 15-12-10 of Stiff Leg Deadlifts Half Kneeling Strict Press Bridge Knee Pulls W.O.D 20 Mins Clock In 10 Mins Complete 1000M Row (remaining time AMRAP of) 5L/5R x Hang DB Snatch 5L/5R x DB Thruster 5 x Burpees @ 10 min mark on clock, Repeat above sequence

1/16/2021 “NANCY”

W.U.  OH Squat Prep W.O.D ” Nancy” 5 RFT of 400M Run 15 x OH Squats 95/65

1/15/2021

W.U. Hip/Pelvic Complex Specific: Deadlift Build on Movement and Establish weight W.O.D 20 Min AMRAP of 3 x Deadlifts 315/225 10 x TTB/Floor based leg lifts 500M R0w/.5 Bike Recovery:  Foam Roll

1/14/2021

W.U.  Coaches Choice/Stretch Core W.O.D for time 50 x Butterfly Situps 50 x Hollow Flutter Kicks 50 x Hollow Situps (hands remain in front) 50 x Superman’s 25 x Atomic Situps  25/15 25 x V-Up’s 25 x 2 Count Low Profile Mountain Climbers W.O.D 3 RFT of 50 x Air Squats 25 x  TTB/Floor based […]

1/13/2021

W.U.  Group (see whiteboard) Skill/Strength:  Power Clean and Clean Work through both positions W.O.D for time complete 28 x Cals 18 x Power Cleans 95/65 25 x Cals 15 x Power Cleans 135/95 22 x Cals 12 x Power Cleans 155/105 20 x Cals 10 x Full Cleans 185/115 18 x Cals 8 x Full […]

1/12/2021

W.U.  Coaches Choice Active W.U.  1 round of (Not for time) 10 x Strict Press (unloaded bar) 10 x Push Press (unloaded bar) 10 x Push Jerk (unloaded bar) 20 x Cals Pigeon Left, :60 sec Pigeon Right, :60 sec Strength:  Strict Press 5 sets of 5 reps Chose a weight that poses a challenge […]

1/11/2021

W.U.  Coaches Choice (see whiteboard) Strength Work:  4 sets of 8/8 x Bulgarian Split Squats with Press 12 x Pendlay Row (Snatch Grip) 8/8 x Single Leg Balance and Pistol Variation 20 x Opposite Shoulder Taps in Hollow Plank W.O.D for time complete 12 min Cap 100 x Wall Ball 20/14 80 x Double Unders […]

1/9/2021

Sat Benchmark Day ” Jackie” Official W.O.D ”  Jackie”  for time complete 1000M Row 50 x Thrusters 45/30 30 x Pullups **Peer (from a distance) judged workout

1/8/2021

W.U.  Coaches Choice Skill:  Work OH Squat position W.O.D  for time complete in order 10  x OH Squats 115/75 20 x Power Snatches 115/75 30 x Pushups 40 x Alt Reverse Lunges 50 x 2-Count Mountain Climber 750M Row or XXX cals Bike 50 x Windmills 40 x Alt Lateral Lunges 30 x Burpees over […]

1/7/2021

W.U.   Coaches Choice Strength:  Upper Work 20-15-10 Floor Press: (Pick a starting weight and increase as reps drop) (corefit use KB or DB) Tricep Extentions (AHAP Dumbbell) W.O.D 21-15-9 American KB Swings 53/35 Strict Handstand Pushups Core:  Not for time 50 x Leg Lift to extention _______________________________________________ Endurance WARM UP 7 MINS / 1 MIN […]

1/6/2021

W.U.  Coaches Choice Strength:  3 Sets of Rep Scheme 15-12-10 Half Kneeling Strict Press (AHAP) Single arm bent row (AHAP but balanced) Good Mornings 75/55 W.O.D 3 Rounds for time 15 x Wall Ball 20/14 15 x Box Jumps 24/20 15/20 x Calories Core: Game time decision

1/5/2021

W.U.  Coaches Choice Core: 50 x Bear Crawl Alt Shoulder Taps W.O.D 10 Min Clock 1000M Row or 4 Mins Max Distance on Bike 50 x Pushups 25 x Front Squats at 135/95 Rest 3 mins In 6 Mins Complete 50 x Burpees Top of every min complete 25 x DU’s /50 Singles including start […]

1/4/2021

W.U. Coaches choice Strength:  Build Up Work though Sequences of 1 x Power Clean + 4 Push Jerks **Looking for WOD weight W.O.D 20 Min AMRAP or 10 RFT of 2 x Chest 2 Bar Pullups 4 x Push Jerks 185/125 8/10 x Cals Bike/Rower *Front Row will d0 2/2 renegade rows 50/35 Core:  100 […]

12/31/2020

W.U.  Coaches Choice W.O.D 20 Min AMRAP of 20 x Weighted Lunges 50/35 20 x 2-Count Bicycle Crunches 20 x Weighted Goblet Squats 50/35 20 x Calories 20 x Plank Alt Shoulder Taps Core: Tabata x 3 Left Side Plank Hold Right Side Plank Hold Low Plank Hold __________________________________________________________ ENDURANCE: WARM UP 7 MIN / […]

12/30/2020

W.U.  Coaches Choice Conditioning Sprints: 5 x 250M Rows or 5 x 15 Cal Bike REST 1 min after each interval W.O.D 2 Parts A. 10 Min AMRAP of “Cindy” 5 x Pullups 10 x Pushups 15 x Squats B. 10 Min Clock, 5 RFT of 15 x KB Swings 53/35 10 x HSPU 5 […]

12/29/2020

W.U.  Coaches Choice Active W.U. 3 rounds of 10 x Deadlifts 10 x Hang Power Clean 10 x Push Press W.O.D “DT” 5 RFT of 12 x Deadlifts 155/105 9 x Hang Power Cleans 6 x Push Jerks Core:  100 x Barbell Rows (Unloaded bar) ___________________________________________ ENDURANCE: WARM UP 8 MIN CLOCK / 1 MIN […]

12/28/2020

W.U.  Coaches Work, Shoulder Active W.U. 3 Round of, 1 min on 1 min Off (6 Mins) 5/6 Cals Bike Alt DB Cleans lighter progressing each round W.O.D 2 parts 15 Min Clock, Every 2 Mins 10 Cals Bike/12 Cals Rower Remaining time in 2 mins, Max Effort Box Step Up’s Objective is 100 total […]

Wednesday 12/23/2020 “12 Days of Christmas”

W.U.   Coaches explanation and setup W.O.D “12 Days of Christmas” 1 x Thruster 135/95 2 x 8-Count Body Builder 3 x Power Cleans 135/95 4 x Strict HSPU 5 x Hang DB Snatch (alt every round) 6 x Burpees over plate 7 x KB Swings 53/35 8 x Box Jumps 24″ 9 x Wall Ball […]

Tuesday 12/22/2020

W.U.  General 4-6 mins Specific:  3 Rounds of (unloaded bar) 10 x Good mornings 10 x Bent Over Row 10 x Deadlifts W.O.D 6 Min AMRAP of 6 x Deadlifts 225/155 4 x Bar Facing Burpees REST 2 mins 6 Min AMRAP of 4 x Deadlifts 225/155 6 x Bar Facing Burpees Core:  Tabata Bicycle […]

Monday 12/21/2020

W.U.  Coaches Choice Strength:  Complex of Power Clean + Front Squat + Cluster W.O.D 30-20-10 Alt DB Clean and Jerk Calories Pushups Core: Tabata Side Plank Hip touches

12/18/2020

W.U.  Shoulder work Skill:  HSPU Work through proper position W.O.D 20 RFT of, 25 Min Clock 2 x Seal Burpees 6 x HSPU 8 x Wall Ball 20/14 *Max Cals remainder of time after 20 rounds complete

12/17/2020

W.U.  Coaches Option Strength/Skill: 3 sets, 21-15-9 of Bicep Curls (use a barbell) 90 degree Seated Military Press (Use Barbell or 2 DB’s) Single Leg Pistols (break down as low as possible, work on balance) W.O.D 5 RFT of 10 x Hollow Rocks 20 x V-Ups 30 sec x Hollow Hold 40 x Hand Release […]

12/16/2020

W.U.  Group Shoulder Prep Strength:  Hang Power Clean and jerk Work though hang power clean and jerk W.O.D for time complete, this is a running workout not individually timed 30-20-10 Cals/200M Runs Hang Power Cleans 100/65 20-15-10 Cals/200M Runs Push Jerks 15-10-5 Cals/100M Runs Hang Squat Cleans

12/15/2020

W.U. Coaches Choice Strength/Skill:   Thruster Prep Work through 3 reps at a time to establish a strong working set W.O.D Part A: for reps 7 min AMRAP of Burpees (goal is 100 +) REST 3 mins Part B: Proceed as far as Possible in 7 mins 3 x Thrusters 100/65 3 x Chest 2 Bar […]

12/14/2020

W.U.  Coaches Choice Strength/Skill:   Power Clean Review Work through 3 rep sequences to establish weight for WOD W.O.D 20 Min AMRAP of 5 x Power Cleans 145/100 10 x TTB/Floor Assisted Leg Lifts 15 x Wall Ball 20/14 *Scale Weight Men: 130/105 Women: 75/55 _________________________________ CoreFit: W.U. Band Hip Work W.O.D 20 Min AMRAP of […]

12/11/2020

W.U.  5 Min Group Movement Definition:  Power Snatch + OH Squat W.O.D 25 Min Clock In 5 Mins Complete 50 x Power Snatches 75/55 Rest 1 Min In 10 Mins, Complete 10 rounds of 5 x OH Squats 95/65 10 x Box Jump Overs 24/20 Rest 2 Mins In 12 Mins, Accumulate 90 x Wall […]

12/10/2020

W.U.  Coaches Choice Conditioning:  6 min Clock, EMOTM 20 x DU’s or 35 x Singles Max Effort Burpees *Score is burpees W.O.D 26 Min Clock, AMRAP 12 min AMRAP 12 x Calories Bike/Rower 6 x Single Arm Devils Press 50/35 REST 2 mins 12 Min EMTOM 3 x 8 Count Body Builders Remaining time MAX […]

12/9/2020

W.U.  General 5 mins Specific:  Clean Progression Strength:  Clean Sequence 1  x Power Clean + 3 x Front Squats + 1 Full Clean W.O.D 5 Rounds, Each round is 3 min AMRAP of 3 x Squat Cleans 135/95 6 x Pullups or 3L/3R Renegade Rows 9 x Alternating Jumping Lunges **1 min Rest between rounds […]

12/8/2020

W.U.  Coaches Option Skill Work:   6 mins Balance w/leg Pistol variations off box Strength: 12-15 mins to establish Sumo Stance Deadlifts Work to a Challenging 8 reps W.O.D 12 min Clock, 3 RFT of 10 x HSPU 10 x Push Press 115/80 10 x Bar Facing Burpees Core:  Tabata Plate hold Hollow Arch tight position […]

12/7/2020

W.U.  Coaches Choice Strength:  15 Min, NOT for time complete 21-15-9 Calories Double DB/KB Bent Over Rows Alternating Stones over shoulder W.O.D In 6 min Advance as far as possible 30 x DU’s/60 x Singles DB/KB Front Rack Squats Start squats at 5 reps and increase by 2 every round REST 2 mins In 6 […]

12/5/2020

W.U. Spend 5-10 Mins Foam Rolling and Stretching Strength:  3 Parts Work to a Heavy Single Snatch Work to a Triple Touch n Go Clean (Full) Use 105% of Heavy Snatch for the day Do 3 sets of 8 Snatch Shrugs from Hang Position *Each Heavy Lift do 3 to 4 Warmup sets of 2-3 […]

12/4/2020

W.U.  Group Prep W.O.D In 30 Mins 0-10 Min Clock 1000M Row then AMRAP of 12 x Wall Ball 40 x DU’s 10-20 Min Clock 750M Row then AMRAP of 20 x Alt DB Snatches 10 x Pullups 20-30 Min Clock 500M Row then AMRAP of 30 x Hang DB Clean and Jerks (Alternate per […]

12/3/2020

HIIT: W.U.  Coaches Choice Shoulder Rehab: 3 sets Y’s x 15 ( thumbs up) Band Pull Aparts, Scap retraction x 15 10 x Pushup Start Shoulder depression to hollow W.O.D 9-15-21-15-9 Push Press 115/75 Deadlifts Pushups Core: work through 50 x Left side Plank hip touches 50 x Right side Plank hip touches 50 x […]

12/2/2020

W.U.  Coaches Choice, 2 rounds of Rd 1 is :30 sec, Rd 2 is :15 sec, :15 sec Rest Jump Rope/DU Practice Air Squats with Back Loaded weight for posture High Knees Bunny Hops Specific:  Pulls and Rack Position establish weight to use Strength:  Power Clean + Front Squats 12 min Clock, Every 2 Mins […]

12/1/2020

W.U. Coach’s Option Strength: Power Snatch + OH Squats 14 min Clock, Complete 5 sets increase weight each set 2 x Power Snatches + 3  x OH Squats W.O.D ” Air Force” for time complete 20 x Thrusters 95/65 20 x SDL/HP 20 x Push Jerks 20 x OH Squats 20 x Front Squats *Athlete […]

11/30/2020

W.U.  Shoulder Prep Shoulder Roll Protocol x 10 LAX Ball x 10 Laying Passover x 10 Banded Floor Pull Aparts x 10 Superman to Swimmers W.O.D 4 Rounds for time of Farmers/Waiters Hold: 45sec and switch Turkish Getups x 3 per side 10 x KB Swings 5 x OHSquats per side 5 x Bent Over […]

11/27/2020

W.U.  Chest and Tricep Strength Work:   Floor Press/Dips/Pushups 15-12-9-6-3 Floor Press ( start a weight for 15 and increase each set) Dips Off Box Diamond Pushups W.O.D 3 RFT 400M Run 21 x KB Swings 12 x Pushups  

Happy Thanksgiving 11/26/2020

W.U.  Group W.O.D Tabata for Turkey w/Partner Power Cleans 135/95 Wall Ball 20/14 Front Squats 135/95 Box Jump Overs 24/20 Shoulder to OH 95/65 DU’s DB Snatches 50/35 Situps Thrusters 75/55 Burpees *Each Exercise is a Full Tabata 8 rounds, 4 mins per exercise. *Format is You go, I go every other round *Work time […]

11/25/2020

W.U. Group Togetherness Strength:   Sumo Deadlift 12 Min  Clock, Every 2 Mins 5 x Sumo Deadlifts :45 sec Max Calories W.O.D 10 Min AMRAP of 7 x HSPU 7 x Deadlifts @ 225/155 _____________________________ CoreFit: W.U. Coach Happiness W.O.D 21 Min Clock, 60 Max Effort each exercise Min 1:  Max Cals Min 2: Max Burpees […]

11/24/2020

HIIT: W.U. General 5 min group Specific Warmup:  3 Rounds of 10 x Strict Press 10 x Push Press 10 x Banded Pullapart Strength:  4 sets of 12 x Strict Presses 115/75 or less 10 x Clean Grip Pendlay Row (same weight as above) 8 x Heavy Goblet Squats W.O.D 12 Min AMRAP of 12 […]

11/23/2020

W.U.  Coaches Option Strength:  Clean 15 Mins Build to a heavy clean W.O.D for time complete 100 x Lateral Bar hops Buy in then 12 x Squat Cleans 135/95 24 x Box Jumps 24/20 9 x Squats Cleans 155/105 18 x Box Jumps 6 x Squat Cleans 185/125 12 x Box Jumps **Reps will be […]

11/20/2020

W.U. Coaches Option W.O.D Tri-Layers In 10 Mins Complete (0-10) 12 x Thrusters 135/95 3 x Seal Burpees 9 x Thrusters 155/105 6 x Seal Burpees 6 x Thrusters 185/125 9 x Seal Burpees 1 Min Rest (10-11) In 12 Mins AMRAP of (11-23) 12 x Pullups 9 x SDL/HP 75/55 6 x Floor Assisted […]

11/19/2020

HIIT: W.U.  Hip Mobility Band WORK 3 Rounds of Clam Shell x 10 per side Glute Bridge with Band Pull apart x 15 10 x Pushup to 10 x Jumping Jacks in Pushup position = 1 rep (with Band) Work Load:  3 Rounds for time 30 x  Air Squats 25 x Balls Slams 30/20 20 […]

11/18/2020

W.U.  Shoulders/Chest Strength:   Floor Press/Floor Wipers 4 sets 10 x Floor Press 20 x Floor Wipers W.O.D 18 Min Clock 4 RFT of 30 x Double Unders 20 x Wt’d Box Step Overs 40 x Wt’d Reverse Lunges

11/17/2020

W.U.   Coaches Option Skill/Strength: 4 sets Single Leg Half Squat to balance and reach  x 8 per side (Not pistol) Floor supported Band Pull Aparts  x 12 Dips of Box (add weight to lap) x 10 W.O.D 16 Min AMRAP of 1 min Max Cals Bike/Row 12 x Goblet Squats 12 x KB American Swings […]

11/16/2020

HIIT: W.U. 3 sets of below work as a group Y superman hand holds x 10 12 x External Rotators off knee 12 x 6 ea Alt Med ball pushups Strength: 2 Parts Half Kneeling Strict Press 8/8, AHAP Snatch Grip Pendlay Row x 10 W.O.D “Joseph Angelini JR”, 17 min Cap 10 x Shoulder […]

11/13/2020

W.U.  Group Prep W.O.D 4 Parts In 4 Mins Complete 40 x Thrusters @ 95/65 Remaining time MAX Calories on Bike/Row REST :60 sec In 5 Mins Complete 30 x Strict HSPU Remaining MAX Box Jumps 30/24 REST :60 sec In 9 Mins Complete AMRAP of Wall Ball 20/14 Every 15 reps run 200M REST […]

11/12/2020

HIIT/CoreFit W.U.  Stretch/Foam Roll from Weds work then 3 rounds :15 High Knees :15 Butt Kicks :15 Bunny Hops :15 Hurdle Jumps Core:  Tabata Bicycle Crunches Static Ball Hold above chest with hollow legs Russian Twists W.O.D 5 rounds for time of 45 x Double Unders/ 90 x Heavy Singles :60 sec High Plank Hollow […]

11/11/2020

In Honor Of Veterans Day and the Marine Corps birthday. W.U.  Coach Strength:  1 RM Deadlift W.O.D In 20 mins Buy in:  1775 Meters Row then remaining time AMRAP of 1 x Deadlift @ 405/315 or 90% of 1RM 10 x TTB or Supported Leg Lifts 15 x Barfacing Burpees  

11/10/2020

HIIT: W.U.  Coaches Choice Strength: Power Snatch Build to a triple power snatch W.O.D 19 Min Clock, 4 min rounds, 1 min rest x 4 rounds In 4 Mins Complete the follow Run 400M, Row 500M, Bike 25 Cals 12 x Box Jumps 24/20 Remaining time Pushups Core:  30L/30R Straight Leg situp with initial start […]

11/9/2020

HIIT: W.U. Hip Band Work Add/Abduction work Hip Openers Kneeling Glute Activation Donkey Kicks Strength Work:  Weight Lifting Complex Power Clean + Hang Squat Clean + 2 Front Squats + 1 Push Jerk W.O.D for time complete the following 50 x Burpee Ball Slam Wall Balls _______________________________________________ CoreFit: W.U. Same work as above Strength Work:  […]

11/6/2020

W.U.  Quick Group Foam Roll/Stretch W.O.D for time complete the following list (30 min Clock) Buy In: 10 mins or less (rest remaining time) Row 2000M or Bike 50 Cals 10-19 min Clock, Rest 19-20 min mark Back Row: AMRAP of 5 x Pullups (strict) 10 x Power Cleans 95/65 15 x Goblet Squats 53/35 […]

11/5/2020

HIIT: W.U.  Coach Option 5-8 mins Core:  2 Parts, 8 mins 100 x Figure 8’s with 5# plate 100 x Russian Twists with 20# DB W.O.D In 16 mins Complete 3 Min Hollow Plank Buy In then AMRAP of 200M Sprint 30 x DU’s 10 x Strict Press @ 95/65 _______________________________ ENDURANCE: WARM UP 6 […]

11/4/2020

W.U. Coaches Choice Strength:  2 Parts In 10 Mins: Build to a 10 Rep Heavy Floor Press In 10 Mins: 3 sets of the following 10 x Floor Press @ 75% of 10 rep heavy 10 x Face Pulls 10 x OH Tricep Extention W.O.D 5 Rounds for time of 15 x Cals 15 x […]

11/3/2020

HIIT: W.U. Coach Option 5 min Active W.U.: 2 rounds :60sec DU’s or Practice DU’s Wide Leg Mountain Climbers x  20 reps Hip Open and Pass throughs Strength:  In 10 Mins Build to an 8 reps Deadlift then (sumo stance) 10 Mins 3 sets of 8 reps @ 75% of 8 rep heavy (sumo stance) […]

11/2/2020

W.U.  Ankle/Hip Strength Work:  2 Part , 3 sets per movement Cossack Squats w/ Weight x 5 reps per side Multi Directional Lunges x 3 reps per side (3 directions) Pushup Progression: 4 sets of specific position work W.O.D 3 x 3 min AMRAP’s of 3 x Power Snatches 75/55 6 x OH Squats 9 […]

10/30/2020

W.U.   Coach Prep W.O.D Card Game with a twist 20 Rounds , EMOTM Aces through 10’s (10 reps each) Clubs: Power Cleans 115/75 Hearts: Deadlifts Diamonds: Renegade Rows 50/35 Spades: Shoulder to OH 115/75 9’s through 5’s (Face value reps) Clubs: Calories on Bike/Rower Hearts: Burpee Box Jumps Diamonds: Jumping Alternating leg lunges Spades:  8-Count […]

10/29/2020

HIIT: W.U. Coach Options Mobility:  Prep for Front Squats/Thrusters W.O.D for time complete 100 x Thrusters @ 95/65 *Top of every min complete 4 burpees over bar *4 Burpees over the bar start the workout Cool Down:  Foam Rolling,  address areas moved from WOD ________________________________________________ ENDURANCE: WARM UP 7 MIN 30 SEC EACH / 2 […]

10/28/2020

W.U. Hip/Glute work W.O.D In 3, 6 and 14 min time periods 40 x DU’s 20 x Wall Ball 20/14 30 x Situps 20 x KB Swings 53/35 30 x Cals 20 x Hang DB Snatches 50/35 (alt every 5 reps) 400M Run *Rest 1 min between time segments

HIIT: Coaches Option 5 mins General Specific:  w/Band 2 sets of Upright Rows x 15 Band Cross Chest Pull aparts x 15 Straight arm to Y extension x 15 Strength:  10 Min EMOTM 1 x Power Clean + 2 Front Squats + 1 Strict Press Weight Options: Men: 135/115/95/75 Women: 95/75/65/55 W.O.D 12 min AMRAP […]

10/26/2020

W.U. Coach option Strength:  Deficit Deadlifts/Weighted Lunges 5 Sets of 5 @ 225/155 or less 5 Sets of 8 reps per leg @ 50/35 W.O.D 8 min Cap 21-15-9 of Calories Bike/Rower with weighted vest 20/14 9-15-21 of Burpees with weighted vest 20/14 **If not Vest, plate burpees 25/15 ___________________________________________ CoreFit: W.U. Coaches Option Strength:  […]

10/23/2020

W.U.  Setup and Explanation W.O.D  “Card Game” for time complete your Deck of cards Rep Scheme: Joker= 1 Mile Run A = 21 reps K-10: 10 reps 9-5:  face value reps Suite related movements: Hearts: Alt Db Clean and Press 50/35 Diamonds: Goblet Squats 53/35 Spades: TTB or Supported Leg Lifts or weighted situp and […]

10/22/2020

HIIT/CoreFit: W.U. Coach Option Skill W.U. Double Unders (Practice 5 Mins) Skill WOD. Couplet (timed 10 min Cap) 50-40-30-20-10 DU’s or 150-120-90-60-30 Heavy Rope Singles 30-25-20-15-10 V’Up’s W.O.D 50-40-30-20-10 OH In place Lunge 50/35 Box Step Overs 24/20 (use same weight as OH Lunge) Low profile Mountain Climbers Cool Down:  5-8 min Group stretch ________________________________________________ […]

10/21/2020

W.U. Coach Prep Skill:   Strategy and Setup W.O.D F.G.B (Fight Gone Bad) 3 Rounds, 5 mins Rounds, 1 min rest after each Wall Ball 20/14 Sumo Deadlift High Pulls 75/55 Box Jumps 20″ Push Press 75/55 Cals *Each exercise is 1 min in duration and complete MAX effort repetitions Objective:  300 pts or more

10/20/2020

HIIT: W.U.  Coaches Choice W.O.D 20 Min AMRAP of “Nate” Front Row: 2 x Bent Over Row @ 75% of BW 4 x HSPU 6 x Dips 8 x KB Swings 70/53 Back Row: 2 x Bar Muscle Ups 4 x HSPU 8 x KB Swings 70/53 **4 Strict Pullups as Bar MU Scale Core:  […]

10/19/2020

W.U.  Glute warmup and Activation Strength:  2 Segments, 3 sets each Segment 1: 15-12-10 reps of each Bulgarian Split Squat AHAP Good Mornings 75/55 Segment 2: 12-10-8 Single Leg Bridge Holds w/2 sec Pause in contraction Close Feet Mobility Squat W.O.D 15-12-9 Deadlifts 185/125 Power Cleans Strict HSPU **Lighter weight will follow a different rep […]

10/17/2020

Sat Strength: W.U. Athlete Warms up mobility for movements Strength Portion: Clean Work Segment 1:  Halting Clean Deadlift 5 sets of 4 reps.  2 sec Pause at knee Segment 2: Clean Complex , 20 min Clock every 2:30 Power Clean + Hang Clean + Front Squat + Power Jerk = 1 8 sets, Every 2:30 […]

10/16/2020

W.U.  Coaches Choice W.O.D 30 Min Running Clock 0-9 Mins:  AMRAP of 10 x Renegade Rows (5L/5R) 10 x DB Hang Clean and Jerk (5L/5R) 10 x Pushups REST 9-10 10-19 Mins: AMRAP of 8 x 8-Count Body Builders 8 x Atomic Situps 25/15 8 x Alternating Pistols REST 19-20 20-29: Complete for time 1000M […]

10/15/2020

HIIT/CoreFIT: W.U.  Tabata Hollow Hold 4 sequences Left hip plank touch/4 sequences Right hip plank touch Partial V-Up Conditioning:   Tabata Bike/Row:  Accumulate as many calories through the 8 rounds W.O.D 5 Rounds for time of 100M Uneven Farmers Carry (2 different KB’s) 15 x Burpees over hurdle 3 x TGU’s Left and 3 TGU’s Right […]

10/14/2020

W.U. General Foam Rolling and Active Stretching Active W.U 10 Min Clock 20-15-10-5Cals 30-25-15-10 Situps W.O.D 25 Min Clock “Nutts” 10 x Handstand Pushups 15 x Deadlifts @ 250/170 25 x Box Jumps @ 30/24 50 x Bent Over Rows/Pullups 100 x Wall Ball 20/14 200 x Double Under’s or 300 x Heavy Rope Singles […]

10/13/2020

HIIT: W.U.  Coaches Choice Strength:  Heavy Thrusters (15 min Clock) Build to a 5 Rep Challenging Thruster weight W.O.D 5 Rounds of 3 Min AMRAP of (19 min Clock) 3 x Power Cleans 6 x Front Squats 9 x Pushups _______________________________________________ ENDURANCE: WARM UP: 8 MIN CLOCK / 1 MIN EACH Band Walk Forward / Back […]

10/12/2020

W.U. Group Foam Roll Active:  Balance and Cone drills, Shoulder Warmup Strength:  2 Parts, 4 Sets 15-12-10 reps of each Half Kneeling Shoulder Press:  AHAP Explosive Half Rep Pushups W.O.D for time Complete 21-15-9 Front Row: Shoulder to OH @ 135/95 Legs Lifts Situps Back Row: Shoulder to OH TTB ___________________________________________________________________ W.U.  Foam Roll as […]

10/9/2020

W.U. Coaches Option, prep for workload W.O.D for time Complete the following below, Running Clock 12 Min Clock 10 x Thrusters  95/65 10 x Burpees over bar 15 x Thrusters 15 x Burpees over bar 20 x Thrusters 20 x Burpees over bar REST 2 Mins from the time complete or from 12 min Mark […]

10/8/2020

HIIT: W.U.  Coaches Choice 5/10 Mins Strength:  Power Snatch work EMOTM 10 Mins 2 x Power Snatches + 2 x OH Squats **NO % work.  Idea is to continually move correctly.  Good start through complete Finish W.O.D for time complete 100 x DU’s 25 x Power Snatches 75/55 20 x OH Squats 100 x DU’s […]

10/7/2020

W.U.  Coaches Options Strength:  Sumo Stance Close grip Deadlift Build in weight while maintaining position 9-7-5-3-1 rep scheme 15 min Clock W.O.D In 13 Mins, AMRAP of 55 x Deadlifts 225/155 55 x Wall Ball 55 x Cals 55 x Box Jumps _______________________________ CoreFit: W.U. Leg Prep Conditioning:  5 x 200M sprints 1:1 Work:Rest ratio […]

10/6/2020

W.U.  Coaches Option Strength:  Cleans + Front Squats 10 Min EMOTM of 2 x Power Cleans + 2 Front Squats **Use 70% of 1RM Power Clean or during Warmup determine a challenging weight W.O.D 3 Rounds of the Following Front Row: 1 round = the following work 3 x Strict HSPU 6 x Hang Power […]

10/5/2020

W.U. Coaches Choice Prep W.U.:  3 Rounds Lateral Cone Drills/Balance Banded Shoulder Openers Bike/Row :60sec Strength:  2 Segments 4 Rounds of Floor Press with Barbell x 10 155/105 highest or less Single Arm Elevated pushup x 10 (5/5) REST 3 Mins 3 Rounds of Half Lunge (Split Jerk) Press x  10 @ 95/65 or less […]

10/2/2020

W.U.  10 Min Mobility work W.O.D  LSD work 35 Mins 0-9:00:  2 rounds of Run 400M Row 500/Bike 2 Mins 10-17: 7 min AMRAP of 7 x Thrusters 7 x SDL/HP 7 x Russian Swings 18-27: 1 rounds of 800M Run 1000M Row/bike 4 mins 28-35: 7 min AMRAP of 8 x DB CJ Alternating […]

10/1/2020

W.U. Coach Prep Prep for Deadlift position Strength:  3 Sets of 10 x Stiff Leg Deadlifts 155/105 or lower 10 x Weighted Supermans (Arch) position 25/15 :60 sec Hollow Hold W.O.D 21-15-9 Calories Bike/Row Deadlifts 275/155 Strict Pushups (finish in Hollow) ______________________________________ CoreFit: W.U.  Coaches Choice W.O.D for time complete the following 60 x Cals […]

9/30/2020

W.U.  Shoulder Warmup Skill:  Power Snatch Work through POP (points of performance) W.O.D 16 Min AMRAP of Front Row: HSPU Power Snatch 95/65 Back Row: Pullups Power Snatch 95/65 Core:  25-20-15-10-5 Crunch Crossovers V-Ups

9/29/2020

W.U. Coaches Choice Strength:  Floor Press/Dips/Tricep Pushups (Close grip) 3 sets of each 15-12-10 of each Floor Press AHAP Dips off Box Tricep Pushups W.O.D 15-12-9-6-3 of Cleans @ 135/95 (Squat) Burpees __________________________________________ CoreFit: W.U.  Track warmup High Knees :30 sec Heel Butt Kicks :30 sec Alt Lunges in place :30 sec Jump Tucks :30 […]

9/28/2020

W.U.  Mobility Work Strength:  4 Rounds Upper: Half Kneeling Strict Press 10/10 AHAP Lower: Weight’d Step Up’s 2 x Weights (Uneven) 10/10 Upper:  Shoulder Band Pull Aparts with 3 sec Hold x 10 W.O.D 3 RFT of 21 x Air Squats 15 x Deadlifts 165/115 9 x Push Jerk 165/115 *Intention is a Heavier load […]

9/25/2020

W.U  Group Band Work, Glute activation, Shoulder Stability Skill:   OH Squat prep W.O.D Segments of WORK #1: 3 Min Clock Max Effort Distance on Bike/Rower REST :60 sec #2: 12 min Clock, 3 RFT of XXX Distance of Farmers Carry/Waiters Walk 12 x Pushups 45 x Double Unders REST 2 Mins #3: 5 Min Clock […]

9/24/2020

W.U.  Coaches Choice Core:  10 Min Clock (Accumulate a 6 min total time in plank) Hold a Low Plank, at the top of every min 10 x Low plank Mountain climber crossovers W.O.D 15 Min Clock, Complete AFAP 50 x Heavy Rope Singles 25 x KB Swings (53/44) 5 x Thrusters (75/55) 40 x HR […]

9/23/2020

W.U.  Shoulder Prep Skill:  2 Gymnastics Movements Pike Pushup Pistol Work W.O.D for time complete, 30 Min Clock 1st 10 Mins 1 Mile Run or 2K Row REST remaining time left in 10 Min period 20 Min AMRAP of 4 x Pistols (alternating) 8 x Pike Pushups 12 x Air Squats  

9/21/2020

W.U.  5 Mins Foam Roll on your own Group:  2 rounds of :60 sec Jump Rope or DU Practice :30 sec Lunges :30 sec Mountain Climbers Strength:  3 rounds of Bulgarian Split Squats w/Front Rack 45/35/15 (15,12,10) Explosive Jump Squats (10,10,10) RESET 5 sets of 3 reps with a Pausing Deadlift, 2 sec @ the […]

9/22/2020

W.U. Coaches Prep Movements to prep Back Squats Box Jumps Push Press Strength:  Deadlifts 5 sets of 5 (employ the movement patterns from the day before) Choose from a weight below M: 315/275/225/185 W: 255/205/155/125 W.O.D 5 Rounds for time of (15 min Cap) 15 x Deadlifts 115/85 12 x Box Jumps 24/20 9 x […]

9/19/2020

W.U.  Group Readiness for movments W.O.D 27 min Running Clock A: In 5 mins Complete the following 8 x Thrusters 7 x Pullups/Strict HSPU 6 x Burpees 6 x Thrusters 5 x Pullups 4 x Burpees 4 x Thrusters 3 x Pullups 2 x Burpees REST 2 mins B.  In 5 Mins Complete Same Rep […]

9/18/2020

W.U.  Coach Mobility Choice W.O.D  AMRAP in 30 Mins, LSD WORK 5 x Stones over shoulder 150/100/80/60/50 10 x Burpee Box Jump Overs 24/20 15 x SumoDL High Pulls 75/55 20 x Pushups 25 x Wall Ball 20/14 30 x Reverse Lunges 500M Row or 400M Run or .7 on Bike/1000M

9/17/2020

W.U.  Coaches Option Core:  3 Rounds of 20 x Low Plank Knee Pulls :45 sec High Plank Static Hold 20 x Good Mornings 45/35 W.O.D 3 Segments In 3 Mins Complete the following 400M Run Remaining time max effort 8- count body builders REST 1 min In 6 Min Complete the Following 400M Run 10 […]

9/16/2020

W.U.  Strength Prep Strength Work:  Clean and Jerk Triples 3-3-3-3-3 W.O.D 3 x 5 min periods, 90 secs rest between A. 5 Mins AMRAP Max Effort Clean and Jerk 155/105 B. 5 Mins AMRAP 25 x DU’s 15 x KB Swings 53/35 C. 5 Mins 1 set of Max Pushups to 50 60 x Situps […]

9/15/2020

W.U.  Coach Option Strength: 2 Parts, 4 sets Sumo Stance Deadlifts 135/95 (more speed than heavy) Barbell Curls Sets are 15,12,10,8 of each thing W.O.D  for time complete the following 3 rounds of 400M Run 21 x Front Squats 95/65 21 x TTB Front Row:  Supplement TTB with Straight Leg situps

9/14/2020

W.U. Shoulder Prep Strength:  4 Rounds of 8L/8R x Half Kneeling Strict Press (AHAP) 15L/15R x Side Plank Hip touches :60 sec Low Plank Hold W.O.D  for time complete (15 min Cap) 100 x Cals Bike or 120 x Cals Rower EMOTM do 5 burpees **Workout starts with 5 burpees Pushup Challenge Day 29 S1: […]

9/13/20

Nice Weather today, Get out and enjoy!!!   Pushup Challenge Day 28 S1: 30 reps S2: 5 reps S3: 5 reps S4: 5 reps  

9/12/2020

Sat Strength: FOCUS: Hang Clean (Squat) breakdown Fixing positions AMRAP: Hang Cleans EMOTM Aux:   Sled push partner sprints. Pushup Challenge Day 27 S1: 10 reps S2: 10 reps S3: 20 reps S4: 8 reps

9/11/2020

W.U.  Coach choice Specific:  Cover movements and establish weight variation W.O.D 35 min Running Clock Part A: 3 Rounds of “DT” 12 x Deadlifts 155/105 9 x Hang Power Cleans 6 x Shoulder to OH *each round is individually timed, 2 mins Work, 1 min rest REST 3 mins Part B: 3 Rounds of “The […]

9/10/2020

W.U.  1 Rounds 10L/10R Hip Circles :45 sec L/:45 sec R Pigeon Stretch 5 x Inchworms Elevated Spiderman (use 45# plate) :45 sec per side Wall/Chest Openers x :60 sec Conditioning: 3 rounds of (Not for time) 30 x Double Unders 15 x Weighted Situps 45/25 W.O.D AFAP Complete 50 x Box Jumps 24/20 50 […]

9/9/2020

W.U.  Coach Active Warmup Conditioning Work: Sprints 5 x 200M Sprints Core Work: 3 rounds of the following Unbroken 30 x V-Ups :45 sec Hollow Hold :60 sec Arch Hold **NO break in between exercises, :90 sec rest between rounds W.O.D 5 rounds, 3 mins AMRAPS of 2 x Seal Burpees 6 x American KB’s […]

9/8/2020

W.U.  Coach Choice W.O.D 3 Piece Puzzle 21-15-9 Alt DB Snatches Wall Ball Rest 3 Mins 15-12-9 Alt DB Clean and Jerk Strict HSPU Rest 2 mins 12-9-6 Thrusters 75/55 Burpees over bar Pushup Challenge Day 23 S1: 10 reps S2: 20 reps S3: 10 reps S4: 10 reps

9/7/2020

LABOR Day Pushup Challenge Day 22 S1: 20 reps S2: 5 reps S3: 5 reps S4: 5 reps

9/6/20

Sunday: Enjoy a rest day!! Pushup Challenge Day 20 S1: 10 reps S2: 14 reps S3: 18 reps S4: 10 reps Rest :60-:90 sec after each set

9/5/2020

W.U. On your own Strength: 2 Parts A.  Power Clean + Front Squats In 15 mins Build to a heavy Power Clean (5 sets to find weight) On the last Successful Power Clean (Heaviest) Complete MAX effort Front Squats B.  Power Snatch In 15 Mins Build to a triple (3) touch and Go Power Snatches […]

9/4/2020

W.U.  Coaches choice and WOD setup/Talk W.O.D  24 min AMRAP of 400M Run 30 x Alt DB Snatches 30 x Mountain Climbers 20 x Hang DB Clean and Jerks (Alt every 5) 20 x Atomic Situps 25/15 10 x Deadlifts 225/155 10 x 8-Count Body Builders Pushup Challenge Day 19 S1: 15 reps S2: 10 […]

9/3/2020

W.U.  Coaches Option Core Work:  3 Rounds :60 sec Plank (low) TGU’s 3L/3R 20 x V-Up’s W.O.D 21-18-15-12-9-6-3 Calories Box Jumps Thrusters 45/35 Pushup Challenge Day 18 S1: 8 reps S2: 15 reps S3: 8 reps S4: 8 reps

9/2/2020

W.U.  Coaches Choice Strength: 2 sections 4 Sets of KB Floor Press 8L/8R AHAP DB Pullovers x 12 reps AHAP 3 sets of 15 x Weighted Supermans/Arch 25 x Weighted Situps W.O.D 4 Rounds for time of 15 x Pullups or barbell bent over row 25 x Air Squats 50 x DU’s Pushup Challenge Day […]

9/1/2020

W.U.  5 Min Active Specific:  3 rounds of prep work of 15 x Banded Floor Bridges w/band pull apart 15 x Good Mornings 45/35 15 x Stiff Leg Deadlifts 45/35 Strength: 12-15 Minutes Build to a 5 rep Deadlift W.O.D 21-15-9 Burpees American Swings 53/35 Pushup Challenge Day 16 S1: 5 reps S2: 5 reps […]

8/31/2020

W.U. Coaches Choice Specific W.U.  Clean position Strength:  Hang Power Cleans 4 sets of 5 reps Use 55,60,65,70%  if you have a number Otherwise we will pick a starting weight and increase from there W.O.D 16 Min Clock,  4 rounds, Each round is 2:30, Rest 2 Min In :30 sec complete 7 x Touch N […]

8/30/2020

Get out and get some sun, stretch and relax.   Pushup Challenge Day 14 S1: 5 reps S2: 8 reps S3: 5 reps S4: 10 reps

8/29/2020

W.U.  On your own Strength: 2 Parts 15 mins, Build in Snatch Position then weight 15 mins, Snatch Grip Deadlift, 5 sets of 3 @ 105% of heaviest weight for the day Core: Slow and Steady 100 x Unloaded lateral bar tilts PUSHUP Challenge Day 13 S1: 14 S2: 12 S3: 14 S4: 12 **Take […]

8/28/2020

W.U. Coaches Choice W.O.D  3 Parts In 5 mins Max Calories on bike or rower REST 2 mins In 12 mins 5 Cycles of 3L/3R x Turkish Get Up’s 5 x Hang KB Clean L/ 5  x Hang KB Clean R 30 x Double Under’s REST 3 mins 8 min AMRAP of 6 x BW […]

8/27/2020

W.U.  Coaches Choice Core:  3 Rounds, 10 min clock 25L/25R x Side Plank hip touches :45 sec Hollow Hold (hands on thighs) 30 x Hollow Plank, Alt shoulder taps W.O.D 4 Individual Rounds of, in 4 mins complete 200M Run 10 x Burpee Box Jumps 20″ 10 x Sumo DL/HP @ 75/55 10 x Push […]

8/26/2020

W.U. Coaches Choice Strength:   Power Clean Spend 10 mins working up to weight for WOD W.O.D 5 x 3 min AMRAP’s of 3 x Power Cleans 135/95 8 x Cals on rower/6 x Calories on bike 12 x Alt Lunges Rest 1 min, record each 3 min period individually Push-up Challenge Day 10 S1: 4 […]

8/25/2020

W.U.  Coach Choice 5 Mins General Format 10 Mins Specific Strength:   Build to a heavy 3 Thruster (no more than 5 sets (15 reps)) W.O.D  for time complete 100 x Thrusters @ 95/65 Every time you break complete 15 x Situps 10 x Dips 5 x Jump Squats   Pushup Work Day 9 S1: 8 […]

8/24/2020

W.U.  Coaches Stretch and Prep W.O.D  for time complete the following: 800m Run 30 x Power Snatches 95/65 ****3 Rounds of work below 30 x Power Cleans 95/65 ****3 Rounds of work below 30 x Box Jumps 24/20 ****3 Rounds of work below 30 x KB Swings 53/35 ****3 Rounds of work below 30 x […]

8/23/2020

REST Day Hike, Bike, Spend time with family, do yoga RELAX Pushup Day 7 S1: 2 reps S2: 2 reps S3: 4 reps S4: 2 reps

8/22/2020

W.U.  In gym with coach Strength Work: Deadlift Work Build to a heavy clean Aux:  3 Rounds weighted plank 50 x Mountain Climbers (4 count) Pushup Day 6: S1: 5 reps S2: 5 reps S3: 2 reps S4: 4 reps  

8/21/2020

W.U.  Coach’s choice Strength/Skill:  Power Snatch/OHS W.O.D 2 Parts In a 12 Min Clock 500M Row/400M Run 10 x Power Snatches @ 95/65 *3 mins per rd, 1 min of rest REST 3 MIN between segments In a 14 Min Clock, AMRAP of 3 x Navy Seal Burpees 5L/5R x Hang DB Clean and Split […]

8/20/2020

W.U.  Coaches Choice W.O.D 30 Min Clock Segment 1: 3 RFT of 30 x Lateral Hurdle Jumps 15 x American KB Swings 53/35 5 x Atomic Situps 25/15 or weighted situps *Record time after 3 rounds are complete REST 1 Min Segment 2: 5 rounds of Run 200M Bike: 18/15 or Row 250M Rest :30 […]

8/19/2020

HIIT: W.U.  Coach’s choice Strength:  18 Mins Build in weight through the following complex of 1 x Power Clean + 3 x Front Squats + 1 x Power Jerk W.O.D 21-15-9 of Front Squats 135/95 Power Jerks 135/95 40-40-40 x Double Unders CoreFit: W.U.  Sprints 3 x 200M Sprints Rest 1:1 Core:  150 Situps AFAP […]

8/18/2020

W.U.  3 Rounds of the below 10 x Banded Overhead Pull-aparts (red) 15 x Band Glute Brides (small bands) 25 x Double Unders or practice DU’s for :30 sec W.O.D 5 Rounds, Each round is 4 Mins, 1 min rest In 4 mins complete the following 20 x Alt DB Snatches 50/35 20 x Box […]

8/17/2020

HIIT/CoreFit: W.U.  Coach’s Choice Core:  2 Positions Hollow Hold with advanced position Off Balance Plank W.O.D 18 Min Clock 500M Row or 2 Min Bike 50 Air Squats 500M Row or 2 Min Bike 40 x Russian KB Swings 500M Row or 2 Min Bike 30 x DB Push Press (30L/30R) transiton after 10 reps […]

5/14/2020

W.U. Coach Group Stretch Group:  Talk and Prep WOD W.O.D 5 rounds, 5 mins each, 1 min rest after each round Burpees Alt DB Snatches Situps Goblet Squats Cals Bike/Row *Each exercise is :60 sec in duration and MAX Effort reps per :60 sec period of time.

8/13/2020

W.U. Coaches Option Core: 4 rounds Side to Side Ball Slam x 20 BB Bent Over Row  x 10 BB Bar Roll Outs x 10 W.O.D 3 Rounds of the following In 5 mins Complete the following Run 400M 75 x DU’s 25 x Box Jumps Rest 90 sec

8/12/2020

W.U.  Group Stretch Skill:   4 Parts, 4 rounds Single Leg Squats (pistols) 3/3 5 x Plyo Pushups 9 x Stiff Leg Deadifts 95/65 12-15 x Bent Over Lateral rows W.O.D 15 Min Clock 3 x 4 min AMRAP’s, 1 min Rest of Front Row: 18/15 x Cals Assault Bike 12 x Air Squats 9 x […]

8/11/2020

W.U. Coach Choice 5-7 mins general 10 min Power Clean Warmup specific Strength: Power Cleans (10 min Clock) 10 sets of 3 EMTOM  (touch N go for all 3 reps) Weight Options: M: 155,135,115,105,95, 75 W: 1115, 105, 95, 85, 75, 65 W.O.D In 12 Mins work an Ascending ladder of Deadlifts @ 155/105 Burpees […]

8/10/2020

HIIT: W.U.  Coach’s choice Strength: Power Snatch 10-15 mins Working through range of motion and finish W.O.D 3 Rounds for time of 40-30-20 Wall Ball 20/14 30-20-10 Barbell Snatches 75/55 20-10-5 Strict HSPU CoreFit: W.U.  Coaches Choice Conditioning:  2 x 400M Sprints Rest is 1:1 Strength: 2 Parts, 4 sets Uneven DB Deadlifts , 20 […]