Entries by Cori Smith

Friday 12/7/18

Strength: “Lynne” 5 rounds for max reps of: Body Weight Bench Press Pull ups WOD: Partner 5K row for time (scale = 3K row) Split any way you like Accessory: Superset, 3 Rounds ea A1) 3 Position chin  up hold – divide last week’s time by 3 and add 10%, increase time on sets 2 […]

Thursday 12/6/18

Strength: Bar Complex – 4 Rounds 1 Clean (any style) + 6 lunges + 3 Thrusters + 6 Lunges + 3 Thrusters *AMRAP  Thruster on end of last set only WOD: Tabata A) Bike – attempt to increase calories from last week B) Suitcase hold – alternate sides C) Hollow Rock D) Suitcase hold – alternate sides Accessory: Superset, […]

Wednesday 12/5/18 Warm up: To be written by Darbie WOD: 30 min AMRAP Run 400m 5 burpees 1 Legless rope climb Rest 1 min Strength: Performed after WOD Tempo Inverted Row 5 sets, ME @ (3:0:3:0) Accessory: Superset – 3 Rounds ea A1) Dumbbell bent over reverse fly A2) Half kneeling KB windmill 10 slow breaths B1) Support postion on Rings – increase by 5 sec or 5-10% from last week OR add external rotation B2) Partner assisted T-spine extension in hang (active shoulders)

WOD: 30 min AMRAP Run 400m 5 burpees 1 Legless rope climb Rest 1 min Strength: Performed after WOD Tempo Inverted Row 5 sets, ME @ (3:0:3:0) Accessory: Superset – 3 Rounds ea A1) Dumbbell bent over reverse fly A2) Half kneeling KB windmill 10 slow breaths B1) Support postion on Rings – increase by 5 […]

Tuesday 12/4/18

Strength: 14 min alternating EMOM A) 3 Power Snatches (increase weight slightly from last week’s HPS) B) 2-3 Wall walks (focus on quality) WOD: AMRAP 16 min (score is total reps, not rounds) 30 DL (Rx – 275/195, Scaled – 225/155 or as needed) 60 Cal Row 90 TTB 120 Double unders 150 WBS Accessory: […]

Monday 12/3/18

Strength: 3 – Position Bench Press Wide Grip. Standard Grip. Narrow Grip. 3-4 sets of 5.5.5 (30 sec between grips, 2-3 min between sets) *Minimum one warm up set at each grip, then start at approx 60-65% and adjust each set by feel WOD: “Fran Maker”, 10 min cap 9, 6, 3 Manmakers (Rx – […]

Friday 11/30/18

Strength: DB Push Jerk 4 x 8 AHAP minimum 2 warm up sets WOD: Granite Games Qualifier 15.4 – AMRAP in 13 min 10 DL (225/155) 5 Ring MU 10 DL (225/155) 5 Ring MU 10 DL (225/155) 5 Ring MU 10 DL (225/155) 5 Ring MU 10 DL (225/155) 5 Ring MU 10 DL […]

Thursday 11/29/18

Strength: 4 Rounds 12 lunges + 3 back squats *On last set perform AMRAP back squats (experienced athletes only) WOD: Tabata A) Bike B) Suitcase hold C) Plate hops D) Hollow rocks Accessory: Superset A1) Spanish squats x 10 as slow as possible on eccentric A2) Kneeling quad stretch B1) Banded flute bridge x 30 B2) […]

Wednesday 11/28/18

WOD (performed first): 25 min Partner AMRAP (one partner completes all movements below while the other parter rests, then switch) Row 250m 2 burpee rope climbs Row 250 m switch Strength: DB Row 3 x 12 AHAP Minimum 2 warm up sets to establish weight Accessory: Superset A1) DB bent over reverse fly x 12 […]

Tuesday 11/27/18

Strength: 12 min Alternating EMOM A) 3 Hang Power Snatches (goal = no missed reps) B) 20 DU’s (adjust # as needed with goal of no more than 30 sec work) WOD: For time, 25 min soft cap 100 KB snatches (total reps, Rx – 44/26) Run 1 mile 50 KB snatches (total reps) Run […]

Monday 11/25/18

Strength: 3 Position Bench Press 3 wide, 3 standard, 3 narrow warm ups sets at 50% & 60%, then 4 working sets starting at 65-70% and adjusting as needed based on weakest lift WOD: Death by Fran (20 min cap) Minute 1: 1 Thruster (95/65) + 1 pull up Minute 2: 2 Thrusters + 2 Pull ups […]