Monthly Archives: March 2017

1-Apr-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 15 Wall Balls 10 Pull Ups 5 Deadlifts (empty bar)   B. Strength: Deadlift 3-3-2-2-1-1   C. WOD: 3 Rds For Time 400m Run 21 SDLHP 95/65# 12 Pistols   D. Cool Down: Stretching Pigeon Stretch Runners Stretch Calf Stretch
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31-Mar-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 25 DU’s 10 Ring Push Ups 5 KB Snatch (5 right arm, then 5 left arm)   B. Weightlifting: Power Clean 3x3   C. WOD: 7 Min AMRAP 5 Burpees 3 Power Cleans 185/125#   D. Cool Down: Row 1 Min @ 30 s/m…
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29-Mar-17

A. Warm Up: For Quality 20ft Inch Worm 10 Close Grip Swings 20ft Crab Walk 10 Air Squats 20ft Backwards Lunges   -EMOM 6 Min 7 Wall Balls 20ft Sprint 3 Burpees 20ft Sprint   B. Strength: Back Squat Find A 1RM   C. WOD: EMOM 20 Min 5 Pull Ups 10 Push Ups 15…
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28-Mar-17

A. Warm Up: For Quality 400m Row @ 90% -3 Rds NFT 3 Strict HSPU 3 Broad Jumps 6 GHD Hip Ext 30 DU’s   B. Strength: Push Press Find A 1RM   C. WOD: 7 Min AMRAP 5 Box Jumps 3 Push Press 115/75#   D. Cool Down: Mobility Banded Hip Distraction Chest Stretch…
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27-Mar-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 5 Ring Rows 10 Push Up Drills 15 Wall Balls B. Weightlifting: Power Snatch Find A 1RM C. WOD: 5 Rds For Time (20:00 cap) 400m Row 21 Sit Ups 12 Power Snatches D. Cool Down: Pattern Reset 10 GHD Hip Ext 10 Close…
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Comp WOD Notice

Congratulations on competing in the 2017 Open! I hope you achieved your goals for the year. I'am honored to have all of you be apart of the program, I'am constantly evaluating and learning new methods and program layouts and I have some ideas for 2017. I'am still working out the kinks, so please be patient.…
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25-Mar-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 10 KBS 10 Lunges 10 Ring Rows   B. Weightlifting: Hang Power Clean 4x2 Build To 2RM   C. WOD: AMRAP 14 Minutes With a partner, alternate each round. 1 works, 1 rests. 5 C2B 10 Hang Power Cleans 135/95# 7 Box Jumps  …
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24-Mar-17-Open17.5

A. General Warm Up: Once For Quality 20ft High Knees 10 Leg Swings (side to side, front & back) 20ft Lunges 10 Push Ups 20ft Crab Walk 10 Close Grip Swings   B. Specific Warm Up: 3 Rds NFT 3 Thrusters (you may build in weight each round) 15 DU’s   C. WOD: 17.5 10…
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