Saturday 12/14/19

Warm up: 2 Rounds
1 TGU (Novice – no weight, Experienced, 50% or LESS)
3 x 3-poistion push up (wide, standard, close)
6 sec ring row hold
9 OH slam ball slams (10-20 lb)

Strength: Bench Press
Warm up: 5 @ 50%, 4 @ 65@, 3 @ 75%
Working sets: 5 x 5 @ 75-80%
*15-30 sec ring row hold (top position) between working sets

WOD: 3-5 Rounds, NFT
1 Min Max Cal Bike
2 TGU’s / side
12 sledgehammer swings

Notes: Athletes should partner to spot Bench Press. Rest intervals
should be approx 3 min for working sets. WOD is NFT, however athlete
should record weight used and calories achieved for tracking purposes.

Friday 9/13/19

Warm up: 3 Rounds
1 min row
10 sec prying goblet squat (just one rep ea time)
5 Squat Thrusts

Strength: Front Squat
Warm up: 5 @ 50%, 4 @ 65@, 3 @ 75%
Working sets: 5 x 5 @ 75-80%

WOD: 3 RFT, 15 min cap
Row 500m
10 Burpees
Rest 1 min

Accessory: 3 x 30 sec ea
Quadraped Adductor stretch with wrist extension

Notes: WOD will be performed with a running clock. Look to clock as
soon as burpees are finished for ea round. 1 min rest in mandatory.

Thursday 9/12/19

Warm up:
Row 500m,
20 sec active hang (break up as needed)
Then grab an empty bar
Coach Led Review of
Press / Push Press / Push Jerk

Strength (After WOD): 12 min EMOM
A) 6 Weighted Pull Ups
B) Rest
C) 6 Weighted Chin Ups
D) Rest
*Score is total weight moved, only unbroken sets count toward Rx Score

WOD (Performed First): 7.5 Min AMRAP
12 DL (95/65)
9 HPC (95/65)
6 PJ* (95/65)
3 Rope Climbs
*May use push press if desired

60 reps ea
GHD hip ext
Push up
*As with last week, may add weight as long as you can maintain at lest
10 reps UB
2 min ea
Hip 90/90 stretch
Shoulder mobility reach

Notes: Weight for WOD should be light. May scale to 50% of lightest
lift (HPC / PJ) as needed. Pull up / Chin up sets must be unbroken to
add weight. May scale to 2-3 reps eccentric pull ups and use as pull
up development work. Athletes will perform 3 sets of each variation.

Wednesday 9/11/19

Warm up:
10 Downward dog calf stretches (2 sec hold)
50 ft jog / 50 ft back pedal
10 BW squats
50 ft Over Unders ea direction
10 Hollow Rocks
50 ft high knees / 50 ft butt kicks
10 Seal Jacks
50 ft lunge hip stretch / 50 ft power skip

Strength: None

WOD: For time, 30 min soft cap
80 Bicycle crunches
80 DU’s
Run 1 mile
40 BC
40 DU’s
Run 800m
20 BC
20 DU’s
Run 400m
10 BC
10 DU’s
Run 200m

Accessory: Choose A, B, or Both, Goal is 3 Rounds

A1) Heavy Suitcase Carry 50 ft ea side
A2)Quadraped leg raises x 15-20 reps
A3)Max Effort V-sit

B1) 1/2 kneeling hip extension, 30 sec / side
B2) Calf stretch, 30 sec / side
B3) Cobra with sidebend, 30 sec / side

Notes: For Rx bicycle crutch flexed knee must touch opposite elbow and
opposite knee must reach full extension

Tuesday 12/10/19

Warm up: 3 Rounds
1 Min bike or row
2 Wall walks
3 Baby MU
4 Plank shoulder taps
5 Sec Active hang

Strength (After WOD): 6 Sets
Incline Bench  4+ reps at same weight as last week (goal is to add
approx 6 reps total)
5 Band pull downs + 10 Band pull aparts

WOD (performed first) : For time, 10 min cap
10 Handstand Push Ups
9 Ring Muscle Ups

Accessory: 30, 25, 20, 15, 10, 5
Axel bar reverse curl (reps)
Pec Fly hold (seconds)

Notes: Scaling for RMU will be pull up portion only. Choose a version
that is difficulty, but allows at least 3 unbroken reps. Preferred
scale for HSPU is pike PU or strict DB or KB press.  For band pull
down + pull aparts band will be hung from pull up bar. Athlete will
perform 5 pull downs with hands shoulder width or slightly wider and
then hold bottom position for 10 band pull aparts. Pec fly hold may be
performed with light DB’s or plates on floor or bench

Monday 12/9/19

Warm up:
400m jog
Bear crawl (hip low)
Bear crawl (hips high)

Strength: Deadlift
Warm up: 5 @ 50%, 4 @ 65@, 3 @ 75%
Working sets: 5 x 5 @ 75-80%

WOD: 3 Rounds for fastest time
200ft sled push (4 x 50ft)
Rx – BW + Rogue sled for men / 7-% BW + Rogue Sled for women

Accessory: 3 Rounds
x 5-10 Nordic hamstring curls (partner up, use band or wall assist as
needed, advanced may use GHD)
30 sec straddle sit + 10-15 straddle sit lift offs

Notes: Deadlift weight may be adjusted by feel, should be heavy enough
to require several minutes rest between rounds. WOD is for BEST time,
however athletes should strive to push as hard as possible even if
first or second time is not beat. It’s recommended that athletes rest
AT LEAST 3 x the length of their push time. If resting longer, may use
light biking to stay warm.

Saturday 12/7/19

Warm up:
Jog 200m (easy)
10 pass throughs
2 squat stretch with OH reach
10 pass throughs in 1/2 squat
2 squat stretch with OH reach
10 pass throughs in full squat
2 squat stretch with OH reach
10 sec pause OH squat

Strength: Tempo OH Squats
5 x 2 @ 5:5:5:5
*start light, build as able

WOD: 12 min AMRAP
10 DB snatches (50/35)
10 DB box step ups (50/35lb, 24/20in)
200m run

3 Rounds
Moster walk 25 ft foward, 25 foot reverse
30 sec Prying squat (elbows pressing knees out)
30 sec Straddle sit

Notes: Athletes unable to OH squat due to injury may use front squat
or other appropriate scale. Those with mobility limitations should
decrease load 1st and ROM 2nd to allow for BEST POSSIBLE form. May
hold any way for DB box step up

Friday 12/6/19

Warm up:
2 min bike / row, then
2 Rounds
50 ft lateral shuffle ea direction
10 box step ups
1 rope pull to stand

Strength (After WOD): DB Row
Two warm up sets, then
4 x 6 AHAP
*10-15 band external rotations after ea working set

WOD: 5 Rounds for max calories (20 min running clock)
3 min work
2 Rope climbs
10 pistols
Max cal bike or row in remaining time
2 min rest

Accessory: 3 x 30 sec ea
Couch stretch
Quadraped hip adductor stretch with wrist extension

Notes: Band external rotations can be done one arm at a time or
athlete can save time by performing bilaterally. Scale for rope climbs
should be determined by coach (x2 if athlete is Rx level, but forgot
socks, is afraid, etc. May keep at 2 reps / for newer or scaled
athletes). Standard pistols scaling.

Thursday 12/5/19

Warm up:
Jog 400 or row 500
DT Review with empty bar

Strength: Warm up to WOD weight

WOD: Partner “DT”, 30 min soft cap
5 Rounds per person, must finish round and rest while partner is working
12 DL (Rx+ 205/145, Rx 155/105, Scaled 115/85 or as needed)

Accessory: Partition reps as needed, may add weight as long as as you
are able to perform at least 10 reps / set
GHD hip extension – 50 total reps
Push ups – 50 total reps

Notes: Partner DT allows for rest and is ideally performed as unbroken
rounds. There is no penalty for dropping the bar, but if dropped more
than twice in a round, the weight is too heavy. Rx+ weight should only
be used if athlete is capable of performing ALL sets unbroken at Rx
weight. Athletes may add weight to accessory as long as they can still
perform 10 reps with good form, however remind them that more is not
better, heavier is not better, better is better.

Wednesday 12/4/19

Warm up: 3 Rounds
6 hollow rocks
6 Downward dog calf stretches
Jog to end of fence and back
12 sec active hang
12 DU’s (scale changes ea round = big singles, fast singles, penguin claps)

Strength: None

WOD: 30 min AMRAP
Buy in: 150 DU’s (performed once only)
Run 400m
Row 500m
10 GHD sit ups

Accessory: 3 x 30 sec ea
Calf stretch at rig
Chaos side plank with hip abduction

For the WOD DU scalle will be only x 2 today, however athletes who can
do any number of DU’s should aim to perform DU’s. If 150 is
unrealistic, set a goal (i.e. 50 DU’s, then finish with 200 singles).
Remind athletes that GHD sit ups are very potent and can easily be
overdone. Athletes may scale to standard sit ups or weighed sit ups
with a weight that allows for 10 unbroken reps.