Thursday, January 24 2019
WOD: 5 rounds for time of: 500m Row/Ski or 1000m Bike 15 thrusters 75/55 10 burpees
Strength: Emom for 12 minute 2 power snatches @ 60-70% of 1RM Power Snatch
Recovery: 2:00 plank
Monday, January 7 2019
WOD: 50-40-30-20-10 Lunges 70/53(single kb in front rack) and ½ burpees, 25,20,15,10,5
Strength: work up to a 3 rep box step up on a 12” box (use db/kb, barbell, safety squat bar, etc)
Accessory: 2x25 Groiners
Accessory: 50 calf raises standing on power rack
Friday, January 4 2019
WOD:
15 burpees, jumping over the barbell
5 clean and jerks 225/155
12 burpees, jumping over the barbell4 clean and jerks9 burpees, jumping over the barbell3 clean and jerksStrength: Work up to a 3 rep max floor press
Accessory:4x5 each arm strict db rows - use benches
Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)
Friday, January 4 2019
WOD: 15 burpees, jumping over the barbell 5 clean and jerks 225/155 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks
Strength: Work up to a 3 rep max floor press
Accessory: 4x5 each arm strict db rows - use benches
Recovery: 1x50 banded tear aparts from pull up bar (choke band on pull up bar and then “tear band apart” as it is suspended above from pull up bar)
Monday, August 13 2018
WOD: 1 mile run, 25 burpees, 800m run, 25 burpees, 400m run, 25 burpees. Rowing version ( 2k row, 1k row, 500m row (yes I know they aren’t quite equal) Scaled Running version: 1200m run, 600m run, 400m run (30 minute time cap)
Strength: 1 rep max zercher squat (use axle bar, sweatshirt or glute ham bridge or knee sleeves on arms so that it isn’t painful on elbow skin)
Recovery: 1x100 calf raises
Zercher Squat: Zercher Squat
Thursday, August 2 2018
WOD: 5 rounds for time of: 5 deadlifts 275/185 lb and 10 burpees(lateral bar burpees - take off from two feet and land on two feet)
Strength: 6x6 Front squat @ 60% of 1RM Front squat
Accessory: 2xLOB Farmers Carry (push on the loading)
Recovery: 100 banded good mornings with butt against the wall(push belly out entire time and work spinal control in flexion and extension)
Thursday, June 21
WOD: 6 min max KB snatch 53/35 (unlimited hand switch) rest 2 minute, 2 minute max burpee to a target(use something 1 foot above reach) Record snatches and total burpees. KB can be set down in the 6 min window
Strength: 8x2 deadlift off pins at just below knee @ 80% of 1RM DL(
Accessory: 3x10 Goblet squat (work up as heavy as possible)
Recovery: 50 each leg single leg glute ham bridges
Monday, April 16
WOD: 21 Min EMOM -Min 1 14 alternating db snatches 50/35, Minute 2: 12 Goblet squats 50/35, Minute 3 10 burpees
Strength: 1 RM full Clean
Recovery: 1x50 Glute Ham Bridges
Clean: Clean
Saturday, April 14
WOD: In Teams of 2: Each teammate will complete 3 sets of 3 rounds. 1 round is 12/10 calorie on rower, and 8 burpees. (Athlete one completes all three rounds of 1 set before athlete two starts) Partner A complete 3 rounds of 12 cal row, 8 burpees 3x and then partner b starts. (if odd number just time your rest periods and rest 1:1)
Recovery: Coaches Choice
Thursday, March 8
Conditioning: 100/80 assault bike for time
Strength1: 10x2 Backsquat @ 75%
Strength2: 12 minutes, Even minutes complete 5 goblet squats 5 burpees, odd minutes complete 2 Sumo DL @ 80%
Recovery: Foam roll