Author: Sarah Rossini

5.11.19

WARMUP: Coaches Choice WOD: Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/75 Calorie Bike 2 Rounds: 30 Deadlifts (115/80) 30 Hang Power Cleans (115/80) 30 Push Jerks (115/80) 100/75 Calorie Bike 1 Round: 30 Deadlifts (135/95) 30 Hang Power Cleans

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5.10.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 5/8 Linear Progression A. Strict Press 3×5 (+2.5 lbs) B. 3×5 Turkish Get Ups ea. side Superset WOD: Performance AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row Functional AMRAP 20: 30 Overhead Squats (75/55) 30 Box Jumps (24/20) 30 Toes to

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5.9.10

WARMUP: Coaches Choice STRENGTH/SKILL: *If you have failed in the linear progression – try the same weight again. **If you have failed at the same weight two times (e.g. two weeks ago you failed at 100lbs and last week you failed at 100lbs, then drop 15 lbs to 85lbs) Week 5/8 Linear Progression A. Back

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5.8.19

WARMUP: Coaches Choice STRENGTH/SKILL: A. Hang Squat Clean – 60% x 3 – 65% x 3 – 70% x 3 B. Clean Pulls 3 Sets x 2 Reps @ 90% WOD: AMRAP 5: 15 Lateral Barbell Burpees 21 Power Cleans (P = 155/105, F = 115/80) 27/21 Calorie Bike Rest 5 Minutes AMRAP 5: 15

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5.7.19

WARMUP: 4 Rounds 6 Scapula Pull Ups :20 Alternating Contralateral Dead bugs 5 Strict Pull Ups 10R/10L One Leg Mini Squats (work on ankle flexion) STRENGTH/SKILL: *If you have failed in the linear progression – try the same weight again. **If you have failed at the same weight two times (e.g. two weeks ago you

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5.4.19

WARMUP: Coaches Choice WOD: In Teams of 2 AMRAP 20: 75 Wallballs 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20) Performance – 20/14lb wall balls Functional – 14/10lb wall balls

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5.3.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 4/8 Linear Progression A. 3×5 Bench Press (+2.5lbs) B. 3×12 Dynamic Push Up WOD: Performance For Time: 75/50 Calorie Bike Directly Into… 3 Rounds: 21 Chest to Bar Pull-ups 15 Overhead Squats (115/80) 9 Power Clean and Jerks (115/80) Functional For Time: 75/50 Calorie Bike Directly Into… 3 Rounds: 21

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5.2.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 4/8 Linear Progression 15 min Clock to Complete: A. 2 Position Squat Snatches 1 set at ea. percentage: 65%, 70%, 75% B. Snatch Pulls 85%x3, 90%x3 NOT A SUPERSET WOD: All Levels “Randy” For Time: 75 Power Snatches (75/55)

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5.1.19

WARMUP: 3 Rounds: :25 Ipsilateral Dead Bugs 4R/4L 5 Sec Side Pillar Hold Hip Drop And Reach 20 Hip Bridge 2R / 2L Captain Morgans 5 SLOW Hip Internal Rotations w/ Kettlebell (https://www.youtube.com/watch?v=hmZ97saN4PE * minute :53-1:15) 5 Banded Air Squats (use thera bands) STRENGTH/SKILL: Week 4/8 Linear Progression A. Back Squats 3×5 (+5lbs, same weight

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4.30.19

WARMUP: Coaches Choice STRENGTH/SKILL: Week 4/8 Linear Progression A. Heavy 5 Deadlift (+10lbs from last week) B. 3×5 Manual Hamstring Curls (https://youtu.be/etmzaHdMaeY?t=91) WOD: Performance AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) 25/18 Calorie Bike 20 Lateral Barbell Burpees 15 Deadlifts (245/165) Functional AMRAP 16: 30 Dumbbell Hang Clean and Jerks (35/25) 25/18 Calorie

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