WOD 8/18/17

Friday, Week 4/Block 3 Strength Squat Clean + Jerk: EMOM 10: 1 Rep – Spend 5:00 warming before starting the clock – Start at 50% and add weight each round – Goal is to end around 85% of 1RM. – Beginners: Technique Work or Back Squat 5 x 5 from the rack. Conditioning 7 RFT: […]

WOD 8/17/17

Thursday, Week 4/Block 3 Skill “Goat EMOM” EMOM 10: EVEN Mins: 1 Movement Athlete Choice ODD Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that they need to work on. As your coach for some guidance if needed. Perform small sets to reinforce good movement patterns. This should NOT be a challenging […]

WOD 8/16/17

Wednesday, Week 4/Block 3 Strength 1) Floor Press: Work up a 1RM. Rest 2:00 *Compare to close grip bench press max from month 1 as these numbers should be close. *Use a spotter. 2) DB or KB Hammer Curls: 3 x 10. Rest 60s. Conditioning “Double Jump” 5 RFT: 50 DU’s 20 KBS (53, 35) 10 Burpee […]

WOD 8/15/17

Tuesday, Week 4/Block 3 Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. – Begin to set-up for metcon between sets (ie. wallballs, space for wallwalks, rowers). Conditioning “Snowball” AMRAP 20: Row 500 meters 2 Wallwalks 12 Power Cleans (115, 75) 15 Wallballs […]

WOD 8/14/17

Monday, Week 4/Block 3 Skill  (Coach-led) Spend a few minutes working on DB Snatch Technique Strength Dumbbell Power Snatch 5 x 10 – 5 per arm, alternating. – Rest 90s-2:00 between sets. – Climb in weight if able. Conditioning “Ring of Fire” For time: 21-15-9 Overhead or Front Squats (115, 75) Pull-ups Rx+:(135, 95) (C2B Pull-ups) […]

WOD 8/12/17

Saturday, Week 3/Block 3 Team Conditioning Teams of 3 for time: Run 1 Mile Together, with Medball (20, 14) 150 Goblet Squats (70, 53) Run 800 meters Together, with Medball 150 Russian Swings (70, 53) Run 600 meters Together, with Medball 150 Thrusters (95, 65) 40:00 Cap L3: (53, 35) (75, 55) L2: (45, 25) […]

WOD 8/11/17

Friday, Week 3/Block 3 Strength 1) Wide Stance Box Squat: 7 x 3 @60-70%, every 60s. – use 13-15″” Box. – +5% from last week – Ensure each set is done explosively + you are sitting back on the box – This % is of your 1RM Back Squat. 2) Deadlift Warm up: Work up […]

WOD 8/10/17

Thursday, Week 3/Block 3 Partner Conditioning 3 RFT with a partner: Row 1500 meters 10 Curtis P’s (115, 75) 30:00 Cap L3: (95, 65) L2: (75, 55) L1: (65, 35) – Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press Beginner Alternative Movement: DB Reverse Lunges in […]

WOD 8/9/17

Wednesday, Week 3/Block 3 Warm-up 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Strength EMOM 9: 2 Split Jerks @80% (from rack) – +5% from […]

WOD 8/8/17

Tuesday, Week 3/Block 3 Gymnastics Skill + Gymnastics Static Hold *Practice kip before EMOM start EMOM 10: EVEN Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up ODD Minutes: 20s L-Sit or L-Hold Adv: HS Walking Conditioning “Last Minute” 4 RFT: Run 400 Meters 50 Double Unders 25 KBS (53, 35) L3: (45, 25) L2: (35, 25) […]