Warm UpAMRAP 6 Minutes30 Singles/Double Unders8 Light Weight BD Thrusters (STAND WITH SPEED)THEN Grab a Barbell for a COACH LEAD Review5 Clean Pull (power position)5 Clean High Pull (power position, elbows high and outside like a scarecrow)3 Clean (power position, create a bend in the knee by pushing them out, vertical torso, shoulders overthe bar...Read More
Wednesday 9/14Warm Up250M Row10 Shoulder Swimmers10 Scap Pull-UpsTHEN Coach Lead Review6-8 Bench Dips (Allowing the shoulder to drop lower than the elbows):30 Support Hold on Rings6-8 Ring Dips (banded, toe/leg drive assisted, jumping):15 Skill4 Rounds1:00 Max sets of 3-5 Ring DipsRest 2:00For Athletes unable to ring dip:Paralette DipsBench DipsPush Ups:35 Snatch Review5 Snatch grab high...Read More
Tuesday 9/13Warm Up4 Min Row, Increasing speed every minuteThen Coach Lead Barbell Warm Up10 Ground to knee deadlifts10 Knee to hip deadlifts10 Deadlifts:10 StrengthBuild to a Heavy Deadlift Single around 85-95%then3×3 @ 87.5-92.5% 1RMRest 3-4 minutes between setsWithin ~1:00 after each set, perform 3 seated box jumpsfor maximal power. Sit on a box at approximately...Read More
Monday 9/12Warm Up12 Spider Man Lunges20 Leg Swings12 Lunge with Twist2 Rounds25 Doubles/ Singles100m Run10 Burpees:15 SkillCore Tabata8 Rounds (4 min total)20 seconds of work with 10 seconds of rest, alternating movements each round.Hollow HoldSuperman:25 WODOn a 30 min clock0:00-15:00Every 5 Minutes Perform:400m Run30/25 Cal Bike15:00-30:00Every 5 Minutes Perform:30/25 Cal Bike400m RunTarget Score – 4...Read More
Endurance-8am-Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines12 minute per machine (bike, ski, row) Partner 1-Run 200mPartner 2-machine for calories *switch when partner 1 gets backWarm UpAlt. EMOM 8 Minutes1- 5 Burpees + :15 Handstand Hold2- 5 Burpees + :15 Sandbag Bear Hug Hold3- :30 Dead...Read More
Friday 9/9 Warm Up 500M Row Then Coach Lead Barbell Warm Up 1st round w/ Coach – 2nd solo 5 Empty Bar Front Squats 5 Strict Press 5 Empty Bar Thrusters (building off this for a thruster review) :15 Strength Find 3 RM Thruster :35 WOD Jackie Pro For time: 1,000-m row 50 thrusters 95/65lbs...Read More
Thursday 9/8 Warm Up 50 foot High Knees 10 Jumping Air Squats 50 foot Butt Kicks 10 Jumping Air Squats Then Coach Lead Barbell Warm Up 5 Snatch Grip High Pull 5 Snatch from Power Position 5 Hang Snatch 5 Snatch from Shin 3 Tempo Snatch w/ Empty Bar :15 Strength Tempo Power Snatch (5...Read More
Tuesday 9/6 Warm Up 400 Run Then 3 Rounds 12 Bird Dog (6 each side) 6 KB RDLs 6 Empty Bar Deadlifts (Build off of this for a deadlift review) :15 Strength Deadlift 5×5 @75 of 1RM :35 WOD Rinse ‘N’ Repeat (Originally a swim and ski event. Ski will sub for the swim; sand...Read More
