Entries by Cori Smith

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 […]

Tuesday 1/7/19

Warm up: 3 Rounds 4 scapular pull ups 1 min bike or row 4 tempo ring rows (2:2:2:2) 1 Wall walk 4 Reverse burpees (use hands as needed, but must hit hollow body position) Strength: Every 2 min for 10 min (5 sets) Unbroken strict pull ups *Score is total reps, preferred scale is 2-3 […]

Monday 1/6/19

Warm up:(outside) Jog 200m high knees to end of building butt kicks to speed bump lateral shuffle to line lateral suffle (opposite) to end of fence (inside) 2 Rounds, 2 sec holds 6 dynamic lizard poses 6 downward dog calf stretches Strength: (After WOD) 3 Rounds for quality 5 Tempo RDL’s (5:1:x:1) 10 Hip Thrusts […]

Saturday 1/4/20

Warm up: Row or bike 3 min, then 2 Rounds 1 Shoulder CAR ea side 2 pull to stands 3 reps each with PVC or empty bar – Press – Push Press – Split Jerk Strength: 15 min alternating EMOM A) 3 Push Presses + 2 Split Jerks B) Legless Rope Climb (Rx+ from seated […]

Friday 1/3/20

Warm up: 2 Rounds 12 DU’s or Penguin claps 9 Hollow rocks 6 Prying goblet squats 3 x 3 way lunge (no load) Strength: 3 Rounds Suitcase carry to end of fence and back (switch hands for way back) 15 pallof presses / side WOD (Performed first): 10, 8, 6, 4, 2 Double KB Front […]

Thursday 1/2/20

Warm up: Burgener Warm up (Snatch) Strength: 15 min EMOM Power Snatch start @ 70%, increase only if form is maintained. Goal is consistency! *Warm up: 5 @ 40%, 4 @ 55%, 3 @ 65%, perform as singles WOD: 3 min for max reps 10 cal bike 10 burpee box jump overs *no calorie reset […]

Wednesday 1/1/20

Warm up: 400m med ball Indian run Then on hold until coach’s call A) Active Hang B) Hollow Body hold C) 1/2 Squat D) Squat Repeat *additional warm up time provided after WOD review Strength: None WOD: Partner WOD, 35 min soft cap Buy in OR cash out (perform once): 2020m row (split as desired) […]

Tuesday 12/31/19

Warm up: 5-cone pattern bear crawl lateral shuffle (face cinderblocks) jog / back pedal lateral shuffle (back to cinderblocks) Strength: After WOD,  3 Rounds, NFT 15 Sumo DL 15 GHD hip extensions WOD: 5 – cone suicide Every 3 min for 5 rounds *fastest time counts Accessory: 100 banded bridges (break up as needed) 90/90 […]