8.12.16

Clint

Warm up:

coach picks

_______________

Strength:

EMOM until failure….

1 power clean + push jerk

*start at 135/95 and increase 10 lbs each minute.

_____________________

WOD:

For time:

50 AMSU

25 HSPU

50 AB Cals

25 HSPU

___________________________

Cool down: 200 m walk

_______________________

Extra Credit: Practice handstand walks

8.2.16

Warm up:

coach picks

__________

Skill:

toes to bar

_________________

WOD

3 rounds for time:

cal AB 40/30

30 AMSU

10 squat cleans 185/135

_____________________

Cool down: 200 m walk

7.19.16

10676266_656929714425294_3882112218053896147_n

warm up:

coach picks

____________________

Mobility:

couch stretch

______________________

WOD:

6 rounds

1:15 ME reverse lunge 205/145

15 sec rest

30 sec ME jumping lunges

2 min rest

__________________________

Cool down:

200 m walk

________________________

Extra Credit: 50 AMSU

6.15.16

images

Warm up:

coach picks

_____________________

Mobility: shoulders

____________________

WOD:

Gymnasty Chipper

50 AMSU

40 air squats

30 box jumps 24/20

20 HSPU

15 ring dips

10 Bar Muscle Ups

__________________________________

Cool down: 200 m walk

_____________

Extra Credit: 20 foot handstand walk

4.15.16

ohs body

Warm up:

Coach picks

___________________

Strength:

OHS

75% x 5, 85% x 3, 95% x 1

__________________________

WOD:

21-15-9-6-3

OHS 95/65

AMSU

________________

Cool down:

200 m walk 

___________________

Extra Credit:

20 unbroken KB swings at a heavy weight for you

2.29.16

download (1)

Warm up:

coach picks

________________________

Mobility:

calves and shins

_______________________________________

WOD:
15 min AMRAP ….OR 16.1

20 cal row

20 box jumps 24/20

25 AMSU

_________________________________________

Cool down:

200 m walk

2.1.16

CFATB SofA

Warm up:

coach picks

____________________

Strength:

Dead Lift

40% x 5, 50% x 5, 60% x 5

____________________________

WOD

4r4t

400 m run

20 AMSU

20 burpee box jumps 24/20

10 Sumo Deadlift High pulls 75/55

__________________________

Cool down: 200 m walk and roll out glutes and hammies

___________________

Extra Credit: Work on Double unders

100 for the proficient athlete

75 for the so so

50 for the “uhhhh ok I suck sometimes”

25 for the “I can do 2 or 3”

100 UNBROKEN singles for those that just smack themselves with the rope repeatedly 

1.25.16

tabata

Warm up:

coach picks

______________________

Strength:

Dead lift

75% x 5, 85% x 3, 95% x 1+

___________________________

WOD:

“Tabata”

8 rounds 20 secs on 10 secs off of each. Then move to the next movement. 

DU’s

Wall balls 20/14

AMSU

Push Ups (hand release)

__________________________________

Cool down:

200 m walk

____________________________________________

Extra Credit: 

3×8 Pistols

1.13.16 Annie

annie

Warm up:

coach picks

___________________

Mobility:

ankles and wrists

_____________________

WOD: (Ran in two heats)

Annie

50-40-30-20-10

DU

AMSU

_________________________________

Cool down:

200 m walk

 ________________

Extra Credit:

Accumulate 60 secs at the top of the rings

then accumulate 60 secs at the bottom of the rings

12.8.15

christmas

Warm up:

coaches choice

______________________

Skill:

C2B

____________________

WOD:

For time:

20 hang cleans 95/65

20 dips

20 front squats 95/65

20 c2b

20 push press 95/65

* Every 2 mins stop and complete 10 AMSU*

15 min time cap.. Scale accordingly.

_________________________

cool down:

200 m walk