Monthly Archives: March 2018

31-Mar-18

A. Warm Up: For Quality -Coaches General Warm Up -3 Rds NFT 6 Empty Bar Deadlifts 200m Row 6 Empty Bar Push Press B. Weightlifting: Clean And Jerk 10 Minutes To Warm Up To Workout Weight C. WOD: In A Team Of 3 0:00-15:00 3,000m Relay Row -Rest remaining time 15:00-25:00 “Double Grace Relay” 60…
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30-Mar-18

A. Warm Up: 3 Rds For Quality 4 Snatch Drops (pvc pipe) 8 OH Lunges (pvc pipe) 12 KBS B. Weightlifting: Snatch Balance + OHS 6x1 Build To Heavy C. WOD: AMRAP 9 Minutes 6 Box Jumps (tall box) 18 Wall Balls* *for RX wall balls must be unbroken D. Cool Down: Ab Smash Session…
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28-Mar-18

A. Warm Up: 3 Rds For Quality 10 Med Ball Cleans 8 GHD Hip Ext 4 Strict Pull Ups B. Weightlifting: Hang Squat Clean 5x2 @ 75-80% Across C. WOD: 15 Min AMRAP 40 DU’s 30 Air Squats 20 Pull Ups D. Cool Down: Air Dyne 4 Minutes At Easy Pace, About 50%
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27-Mar-18

A. Warm Up: 3 Rds For Quality 100m Sprint Start Row :20 Hand Stand Hold 2 Turkish Get Ups B. Strength: Strict Press 8-6-4-2 Building As You Go C. WOD: 6 Rds For Time 10 Pulls On C2 Rower Over 1,500/950 Cal/Hr* 20 Push Ups *every pull on the rower below this cal/hr is a…
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26-Mar-18

A. Warm Up: For Quality Every 30 Seconds 3 Burpees 4 Burpees 5 Burpees 6 Burpees 7 Burpees 8 Burpees -3 Rds NFT 15 A.R.E. Squats 10 Single Arm DB Press (5 each arm) B. Strength: Back Squat 3x8 @ 80% Across C. WOD: 5 Rds For Time 30 KBS 1.5/1pood 15 HSPU D. Cool…
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24-Mar-18

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 GHD Sit Ups 12 Power Snatches 95/65# D. Cool Down: Pattern Reset 10 GHD Hip Ext…
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21-Mar-18-Open Week 5

A. Weightlifting: Hang Squat Snatch 5 Sets To Build To A Heavy Double B. WOD: For Time 15 Hang Squat Snatches* 3 Rope Climbs 12 Hang Squat Snatches 3 Rope Climbs 9 Hang Squat Snatches 3 Rope Climbs *Pick a weight that allows you to link 3+ reps
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21-Mar-18

A. Warm Up: For Quality 3 Minute Spin On Air Dyne -3 Rds For Quality 5 Pressing OHS 10 Close Grip Swings 5 Burpees B. Weightlifting: Hang Squat Snatch 5 Sets To Build To A Heavy Double C. WOD: For Time 15 Hang Squat Snatches* 3 Rope Climbs 12 Hang Squat Snatches 3 Rope Climbs…
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