Entries by Cori Smith

Saturday 1/18/20

Strength (After WOD): Superset – 4-6 rounds for quality 3 Tempo DB Row @ (3:3:3:3) 3 Tempo DB press (partial ROM) or HSPU @ (3:3:3:3) 30 sec FLR WOD (Performed First): 30 Burpee Bar MU for time Accessory: Band lat stretch 3 x 30 sec Stretch or bodybuilding move of choice – have fun! Notes: […]

Friday 1/17/20

Warm up: Jog 400, Row 500, or Bike 0.5 miles Grab a PVC – Pause front squat on coaches call – Pause back squat on coaches call Strength: 3 Front Squats + 3 Back Squats Warm up @ 50%, 65%, & 75% (minimum 3 warm up sets) 5 Sets @ 85% or greater of Front […]

Thursday 1/16/20

Strength: Clean and Press (any style clean, strict press) 15 min to work up to a heavy double WOD: Power “Grace”, 10 min cap 30 Power Cleans & Jerks for time (135/95) *May not exceed clean and press weight Accessory: 3 Rounds Triceps stretch – 30 sec / side 15 band external rotations Notes: Newer […]

Wednesday 1/15/20

Warm up: 6 Min @ moderate pace Row 90 sec 4 Prying goblet squats (light KB) 4 Scapular wall slides 4 V-ups Strength: TGU Review WOD: Every 30 sec for 30 min A) AMRAP WBS (20/14) B) 1 TGU (53/35) L C) AMRAP Cal Row D) 1 TGU (53/35) R E) AMRAP TTB Score is […]

Tuesday 1/14/20

Warm up: 15 DU’s / 15 Big Singles Jog to end of fence and back 1 Inchworm 15 DU’s / 15 Fast Singles Jog to end of fence and back 1 Inchworm 15 DU’s / 15 Penguin claps Jog to end of fence and back 1 Inchworm *Increase speed on ea run Strength:  After WOD  […]

Moday 1/13/20

Warm up: 2 Rounds5 Sit ups4 Beat Swings3 Squat stretches2 HR Push ups with shoulder mobility reach1 min row Strength (After WOD): Tempo Bench Press – (4:2:x:1) @ 60% of 1RM2 x 6, then for final set AMRAP until unable to maintain tempo*Must have spotter and may not self count (use metronome or spotter’s count)score […]

Saturday 1/11/19

Warm up: 3 Rounds Jog to end of fence and back 3 baby MU, then 1 Round of Cindy at warm up pace – 5 pull ups / Ring rows -10 HR Push ups -15 BW Squats Strength (after WOD): 6 sets Eccentric chin up (1 rep at a time, 2 sec chin over bar, […]

Friday 1/10/19

Warm up: Jog 300m or row 400, then grab a bar (PVC or barbell) 5 DL 5 HPC 5 Front squats 5 HC Repeat Strength: Every 3rd Min for 15 min5 DL + 3 Hang Cleans Begin at approx 75% of Hang clean 1RM and increase if able WOD: Sled Push / pull 3 x […]

Thursday 1/9/19

Warm up: For quality 5 Beat swings 5 Air squats 1 Inch work 4 Hanging leg raises 4 HR push ups 1 Inchworm 3 KTB 3 Squat Thrusts 1 Inchworm 2 TTB 2 Burpees 1 Inchworm Strength (after WOD): Superset 3 x 10 ea A1) Single arm bench press A2) Single arm ring row WOD […]

Wednesday 1/8/19

Warm up: 8 min AMRAP Partner up, switch when partner B completes sequence A) Row B) Grab a slam ball -12 Slam ball squats -9 Slam ball good mornings -6 Slam ball OH slams -3 x 3 way lunge (no weight) Strength: Warm up to WOD weight WOD: Partner WOD, only one partner works at […]