WOD

Today’s Training: 12-2-17

Metcon AMRAP 33 w. a partner: 1k Row 100 Double Unders 50 Power Snatch (75, 55) L2: (65, 35) (60s Double Under Attempts) L1: (Goblet Squats in place of Snatches 53, 35) (Single Unders) **Coaches Notes** - Metcon: This workout is intended to feel like Open workout 14.1...

Today’s Training: 12-1-17

Strength 1) Speed Back Squats: 5 x 3 @85%, every 90s. 2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s. *Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set. Metcon "Adrenaline" AMRAP 8 of ascending...

Today’s Training: 11-30-17

Skill Oly Skill Work *Pick 1 Movement and Spend 15 minutes working on it. *Use the same movement as last week to refine technique Metcon 5 RFT: 10 Goblet Squats (53, 35) 10 T2B 10 Box Jumps w. step down (24, 20) 10 Wallballs (20, 14) L2: (45, 25) (Knee lifts) (14, 10)...

Today’s Training: 11-29-17

Strength 1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight. - Pause for a 1 count on each rep. - Change Grip every 3 sets ie. close, medium, wide, close - Take 3-4 sets to build to work weight. - Beginner: 6 x 4, using one moderate...

Today’s Training: 11-28-17

Metcon EMOM 30: Minute 1: 10 Burpees Minute 2: 45s Row for meters Minute 3: 45s Bike for calories Minute 4: 45s Handstand Walk or 20s Handstand Hold Minute 5: 45s Max Double Unders L1: (8 Burpees per round) (Single Unders) *Score = total meters completed on rower...

Today’s Training: 11-27-17

Strength 1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s. 2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s. 3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s. 4) Farmer Carry: Accumulate 300 meters (70, 53). Rest as needed.  GPP 5 Rounds...

Today’s Training: 11-25-17

Metcon AMRAP 30 with a partner: 100 Wallballs (20, 14) 80 Abmat Sit-ups 60 Burpees 40 Alt. DB Snatch (50, 30) 20 DB Front Squats (50, 30) *After each completed round each athlete completes 2 Rope Climbs L2: (14, 10) (35, 25) (10 Pull-ups per Rope Climb any style) L1:...

Today’s Training: 11-24-17

Metcon "Abbate" *Teams of Two* For time: Run 1 Mile 21 Clean + Jerks (155, 105) Run 800 Meters 21 Clean + Jerks Run 1 Mile L3: (135, 95) L2: (115, 75) L1: (95, 65) Beginner Options for Clean + Jerks Each round of Clean + Jerks substitute 30 Deadlifts + 20 Squat...

Today’s Training: 11-23-17

Skill Oly Skill Work *Pick 1 Movement and Spend 15 minutes working on it. Hint: Clean + Jerks are in tomorrows Metcon....

Today’s Training: 11-22-17

Strength 1a) Close Grip Floor Press: 3RM. Rest 2:00 - Take 5-6 sets and build to a 3RM. - Beginner: 5 x 5, using one moderate weight for all 5 "work-sets" 1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts. Metcon Each for...

Today’s Training: 11-21-17

Metcon In a 8:00 Window with a partner: Row 1k: Remaining time Max Rounds of: 10 Pull-ups 15 Push-ups 20 Air Squats *Rest 60s x 3 Rounds *Score = total rounds L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box Push-ups) **Coaches...

Today’s Training: 11-20-17

Strength Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00 Metcon "Southie" For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 10:00 Cap **Coaches Notes** - Strength: Today's...

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