WOD: 8/31/19

LABOR DAY BBQ TOMORROW.  CALL A COACH FOR DETAILS.  SEE YOU THERE.

Olympic
20 Minutes to work to a heavy snatch OR clean & jerk

Conditioning
AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
*Any heavy odd object can be used as a substitute here (a heavy sandbag is a good choice)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 T2B
10 Burpees
*One person works. Split as desired.

WOD: 8/30/19

Skill/Stability/Strength
1) Push Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
2) Chest Supported DB Rows: 1/4 x 15. Rest 60s.
*These can be done on a FLAT bench if needed

Conditioning
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)

*9:00 Time Cap

Auxiliary
Banded OH Triceps Extensions: 4 x 15. Rest 60s.

WOD: 8/29/19

Skill/Stability/Strength
1) Back Squat:
1 x 4 @60%
1 x 4 @70%
1 x 3 @80%
1 x 3 @85% (Rest 2:00-3:00 between sets)
2 x 3 @90%. (Rest 3:00 between sets of 90%)

2) Touch n go Deadlift Warm-up:
3 x 3, adding weight. Rest 60s between sets.

Conditioning
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

Auxiliary
Double Leg Banded Hamstring Curls x 100 Reps

WOD: 8/28/19

Conditioning
With a partner:
8 Minutes of Rowing for max distance
8 Minutes of Bike or Ski Erg for max calories
8 Minutes of Max Distance Jog
8 Minutes of:
8 Power Cleans (135, 95)
6 Front Squats (135, 95)
4 Push Jerks (135, 95)
*One person works. Split as desired. Score = total rounds of AMRAP

Auxiliary

5 Minutes of Static Stretching

Thoughts: I was reminded by a friend lately that we should not be focused on how strong or lean we used to be – handicap our current efforts.  Instead we’d be better served both mentally and physically to focus on our current efforts – not on hold on to our former selves.
Sometimes comparisons are good, but don’t make the mistake of trying to hang on to long-past performances or metrics – you’ll be much happier being able to celebrate current success.  Similarly, you’ll be able to objectively evaluate what you have to improve to start getting some wins with your training again.

WOD: 8/27/19

Skill/Stability/Strength
Close Grip Bench Press: 4 x 6, Rest 90s.
*Between work sets complete 10 DB Hammer Curls

Conditioning
20 Minutes:
First, start with 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)
Then, in the remaining time, AMRAP of:
4 Strict Handstand Pushups
8 C2B Pull-ups
12/9 Calorie Bike/Ski/Row

Auxiliary
Banded Back Complex:
50 Banded Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

WOD: 8/26/19

Skill/Stability/Strength
1) Front Box Squat: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– 13-15” Box
– Beginner build to a challenging set of 3

After work sets are finished, warm up Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.

Conditioning
”Snatch Balls”
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall Balls (20, 15)

Auxiliary
Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works – alternate sets back
and forth performing 15-20 reps per set.

WOD: 8/23/19

Skill/Stability/Strength
Olympic:
EMOM x 10:
1 Power Clean

Conditioning
”Heart Breaker”
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)

*Beginner:
AMRAP 8:
10 SDHP (35, 25)
15 Russian KBS (35, 25)
20 Mountain Climbers (total)
Rest 60-90s after each round

Auxiliary
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.

Then,
Floor Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.

WOD: 8/22/19

Skill/Stability/Strength
Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest
90s-2:00.
*Rest 2:00 between sets at 85%.

Conditioning
5 Rounds:
Sledpull Powerwalk or Sledpush x 60 yards. Rest 60s.– heavy
4 Rounds of:
Single Arm Farmer Carry x 30 yards each. Rest 60s.– heavy
3 Rounds of:
25 Banded Pull Throughs – or – Unweighted Hip Thrusts w/wide stance. Rest 60s.

*Alternate Options
Sledpull → 5-10-5 shuttle sprint x 4 sets. Rest 90s.

Auxiliary

WOD: 8/21/19

Conditioning
EMOM 25:
Minute 1: 40s Box Jumps w. step down (24, 20)
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s DB Snatch (50, 35)
Minute 4: 40s Stone or Heavy Sandbag Carry (or Asymmetrical Carry)
Minute 5: 40s Single Unders
L2: (20, 15) (35, 25)
L1: (20, 15 – Step-ups) (30, 20)

Auxiliary
Tabata – 8 x 20s work/10s rest alternating between 1a/1b.
1a) Alternating DB Curls
1b) RKC Plank

WOD: 8/20/19

Skill/Stability/Strength
1) Split Jerk or Push Jerk..
20 Minutes: 5 x 3, 5 x 2, and spend the remaining time working on technique for heavy singles, adding weight if form permits

[Adv: Build to 75% and then perform 6 x 2 across all sets]

2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s.
– use chains if possible.

Finisher – AFAP:
40-30-20-10
Banded Hammer Curls
Banded Triceps Pushdowns

WOD: 8/19/19

Skill/Stability/Strength
Back Squat: Every 2:00 until 8:00 (5 sets):
5 Reps, starting at 65%+, climbing if possible

Conditioning
”Devils Complex”
AMRAP 12 Complex of:
6 Romanian Deadlifts (135, 95)
6 Hang Power Cleans (135, 95)
12 Front Rack Reverse Lunges (135, 95) (total)
12 Barbell Rows (135, 95)
*Rest as needed between rounds. ALL done without dropping the bar or re-gripping.

Auxiliary
Recovery Sledpull Powerwalk x 800 meters with a lightweight.

WOD: 8/17/19

Conditioning
AMRAP 30 w. a partner:
60 Calorie Bike
50 Wall Balls (30, 20)
40 T2B
30 SDHP (95, 65)
20 Overhead Squats (95, 65)
10 Burpee Box Jump Overs (24, 20)
*One person works at a time. Split as desired.

Auxiliary
10 Minutes of Zone 1 Cyclical Work – run, row, bike, ski erg at an easy pace.
Notes
– Metcon: Effort around 75-80%. The goal today is to have fun. Often times we emphasize strategy,
pacing, loading ect, but today we want to take the approach of moving with perfect movement patterns,
being consistent and simply getting a good sweat. With that said, nothing should stop people in their
tracks and with this workout and it’s make-up it would be really hard for that to happen. There is NO
SCORE for today’s training – the only requirement is to high-five as many people as possible post WOD

WOD: 8/14/19

Conditioning
3 Rounds:
100 Double Unders
500m Row
400m Run
20 Target Burpees
*Hard Cap

Strength/Skill/Stability
4-5 Rounds:
“Bulletproof Shoulder Complex”
8-10 Reps, 2 arms simultaneous, using dumbbells:
Front Raise
Lateral Raise
Reverse Fly
Rest between EACH SET

After 4-5 Rounds, finish with 2 sets to failure:
DB Arnold Press
All movements should maintain midline stability and should be slow/strict

WOD: 8/8/19

Skill/Stability/Strength
A) 3×8 Dips
B) 3×8-12 weighted hip extensions
C) 3x1min weighted plank
D) 3×8 single arm dumbbell presses
Conditioning:
4 Rounds of 3 min work, 1 min rest
5 burpees
10 Pull ups
Run 250m
Max Effort Thrusters (95/65)
*Score TOTAL thrusters
*RX+ is 5 muscle ups and Thrusters at 135/95