Category: Work Out of the Day

21-Oct-17

A. Coaches Warm Up -3 Rds NFT 5 Ring Rows 5 Strict DB Presses 10 Air Squats 10 Close Grip Swings B. WOD: With The Help Of Your Coach, Choose One. “Mary XXX” AMRAP 20 Minutes (or for time if you complete) 10 HSPU 20 Pistols 30 Pull Ups 15 HSPU 30 Pistols 45 Pull Ups 20 HSPU 40 Pistols 60 Pull Ups 25 HSPU 50 Pistols 75 Pull Ups 30 HSPU 60 Pistols 90 Pull Ups Or “Cindy XXX” AMRAP 20 Minutes...
Read more

20-Oct-17

A. Coaches Warm Up -3 Rds NFT 2 Turkish Get Ups 8 i’s-Y’s-T’s (light DB’s or 5lb plates) 10 GHD Hip Ext B. Strength: Deadlift Technique C. WOD: 2 Sprints, Both For Reps AMRAP 4 Minutes 10 Box Jumps 8 Deadlifts @ Bodyweight/.75BW -Rest 4 Minutes AMRAP 4 Minutes 8 Box Jumps 6 Deadlifts @ Bodyweight/.75BW D. Cool Down: Pattern Reset 2 Rds For Quality 5 V-Ups 8 Squats Using Post To Keep Chest Up 8 Push...
Read more

18-Oct-17

A. General Warm Up: 3 Rds For Quality 10 GHD Sit Ups 15 A.R.E. Squats 30 DU’s B. Specific Warm Up: Back Squat Technique Warm Up To 75% (your 1st set at 80% will be minute 1) C. WOD: EMOM 30 Minutes 2 Back Squats @ 80% D. Cool Down: Stretching Splits Against The Wall Pigeon Stretch...
Read more

17-Oct-17

A. Coaches Warm Up -3 Rds NFT 4 Strict HSPU or 3 Wall Climbs 8 Burpees 12 KBS B. WOD: Row, Each Set For Time 400m -Rest 1:1 800m -Rest 1:1 1,200m -Rest 1:1 1,600m C. Cool Down: Cash Out “Abs” Coaches Choice...
Read more

16-Oct-17

A. General Warm Up -3 Rds NFT 10 Reverse Lunges 8 Ring Rows 8 Med Ball Cleans B. Specific Warm Up: Hang Power Clean Technique C. WOD: AMRAP 15 Minutes 55 DU 15 C2B 5 Hang Power Cleans 155/105# D. Cool Down: Run 400m @ 85%...
Read more

14-Oct-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 4 Negative Pull Ups (slow on the way down) 6 Sampson Stretch 8 DB Strict Press (8r, then 8l) B. Strength: OHS 3 Reps Building C. WOD: AMRAP 30 Minutes Alternating Rounds With Your Partner 250m Row 15 Ab Mat Situps 5 OHS 115/75# D. Cool Down: Run 400m @ 80%...
Read more

13-Oct-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 3 Broad Jumps 5 Strict HSPU 7 Pressing OHS B. Weightlifting: Snatch High Pull + Full Snatch 5x1 C. WOD: 3 Rds For Time 20 Alternating DB Snatches 45/30# 15 Burpee Box Jump Overs 10 Alternating DB Snatches -Rest 1 Minute D. Cool Down: Row 4 Min @ 18 s/m *this is slow for a lot of people, work on keeping the pull...
Read more