4 rounds - How consistent can you be?

Tuesday, December 11 2018

WOD: 4x30/20 assault bike cals - rest time it take to complete the first round - try to get all four intervals consistent - so don’t max out on the first one.

Strength: 10x10 bench press @ 50-60% of 1RM Bench Press - grip may rotate as necessary to complete the work - should work in more than groups of 3

Recovery: 1x100 seated banded face pulls


Seems simple

Sunday, December 9 2018

WOD: 5 rounds - not for time - max rep bench press rx is body weight/75%bw for females - rest 2 minutes max strict pull ups, rest 2 minutes.

Accessory: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises

Recovery: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises


LIKE Annie

Saturday, December 8 2018

WOD: Like Annie: 50-40-30-20-10 Med ball cleans 20/14, abmat sit ups, lunge steps(unweighted), push ups, double unders Modify push ups by cutting number, going to a target(shortening range) Modify double unders by doing double the number in singles

Accessory: Drill the fundamentals

Recovery: Coaches Choice


Barbell work

Friday, December 7 2018

WOD: Complete 10 rounds with barbell: 5 deadlift, 5 front squats, 5 push jerks, 5 hang cleans (increase weight each round, no time limit)

Strength: 1 rep max Floor press - either straight bar or speciality bar -

Recovery: 2x1:00 birdog (1:00 on each side)


Benchmark this Saturday

Saturday, October 27 2018

WOD: “Karen” 150 wall balls for time 20/14(15 min time cap)

Strength: 3 rounds: 10(total) Turkish Get ups L/R, 10 Russian Swings (heavy), 10 KB snatches L/R - not for time - work on quality of movement

Recovery: Coaches Choice

Karen: Karen


Barbell Rows

Friday, October 26 2018

WOD: 100 barbell rows 95/65, every time your set the bar down complete 4 burpees over bar

Strength: Work up to a heavy single bench press from pins - try to choose a pin where its your sticking spot in your bench press

Accessory: 3x:1:00 HEX db holds, 3x10 standing supinated barbell french presses 3x20 laying on back med ball throws into the air

Recovery: 1x100 banded tear aparts (band should be hitting you in the top ab)


7x 10 and 5

Thursday, October 25 2018

WOD: 7 rounds, 10 deadlifts 115/75, 5 strict ring dips(scale with dips on boxes, matador,p-bars, etc)(think more for quality of work instead of speed)

Strength: 8x3 Ultra Wide Sumo Deadlift @75% of 1RM Sumo Deadlift

Accessory: 2x10 on each leg - weighted lateral step ups

Recovery: 1x100 banded good mornings (try to complete as one set)