Entries by Cori Smith

Monday 1/27/20

Warm up: 10 min row30 sec easy (recovery)30 sec hard (faster than 500m pace) Strength: Warm up to an unbroken set of 3 with at least 120% of WOD weight WOD: “Diane”, 10 min cap21, 15, 9Deadlift (225/155)HSPU Accessory: 3 Rounds (as time allows)A) 3 Tempo SLDL (10:0:10:0) + Crosslegged forward fold (repeat on opposite […]

Saturday 1/25/20

Warm up: 2 Rounds 5 Scapular wall slides 4 Beat Swings 3 x 3 way lunge 2 Jump squats 1 x 50ft Carioca ea direction Strength: 4 Sets AHAP 50 ft front rack lunge WOD: 6 min AMRAP 5, 10, 15, 20, 25… WBS TTB Accessory: 3 Rounds 30 sec chaos side plank with hip […]

Friday 1/24/20

Warm up: 10 sec holds every 30 sec for 6 min A) active hang B) support (ring or box) C) hollow body Then review Jerk with empty bar Strength: 18 min alt EMOM A) 3 Jerks (any style start at 70%, increase as able) B) 3 Parallette or box shoot throughs (3 sec pause on […]

Thursday 1/23/20

Warm up: Row or bike 3 min Then grab a light KB 2 Rounds 6 KB halos (3 ea direction 6 Goblet Squats 6 / side Bent over row 6 second L-sit hang Strength: Warm up to back squat weight Minimum 3 Warm up sets, see coach for scaling WOD: Partner WOD, 30 min cap […]

Wednesday 1/22/20

Warm up: Jog 200m High knees from speed bump to end of building But kicks to speep bump lateral shuffle to line (back to fence) lateral shuffle to end of fence (facing fence) Jog back inside, review burpee mechanics Strength (After WOD): Tempo Bench Press @ (5:2:x:1) 5, 4, 3, 2, 1, 1, 1, 1, […]

Tuesday 1/21/20

Warm up: (10 min cap) Partner A: Row 2 min – 30 sec easy, 30 sec hard, 30 sec easy, 30 sec hard Partner B: 5 Hollow Rocks +  4 Bridges + 3 Inch worms + DU practice until partner finishes Switch and repeat until ea partner has gone twice WOD (Performed first): “Swinging Annie” […]

Monday 1/19/20

Warm up:Jog 200m3 Rounds1 Pull to stand2 Lunges ea side2 Downward dog calf stretches3 Front Squats3 Push Presses3 Thrusters Strength:Warm up to thruster weight WOD: “King” For time, Partner optional (30 cap)Run 1 mile (partners run together)15 Rope Climbs (total reps if team)29 Thrusters (135/95, total reps if team) Accessory: Choose your own adventureA) Cardio […]

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 […]