Workout

10/1/18

Atlas Stones

Workout of the Day
1. Strength
10×1 Squat Clean On the 90 Second Clock.- Shoot for a Max. Today is a PR day!
*First round is @50% of 1RM

2. Workout
OT3M x 5 sets: Back squat, building to 4RM

3. Cashout/Cooldown
5:00 Group lower body stretching

9/29/18

Summertime

Workout of the Day

1. Workout
Every 4:00 for 7 rounds:
Run 400m together
21 Unbroken Synchronized kettlebell swings/goblet squats
12 Synchronized Pull-ups

*For all odd-numbered rounds perform kettlebell swings. For all even-numbered rounds perform goblet squats. If set is broken, do a 10 Burpee penalty before moving on. DON”T BREAK!

2. Cashout/Cooldown
5:00 Group stretch

COACH AND ATHLETE NOTES:
Yeah, let’s grab some partners and have a little fun working in synch. Don’t worry if you don’t have a partner coming in, we’ll put you together with someone with similar skill/ability!

9/27/18

Hard work

Workout of the Day
1. Strength
Every 4min. x 5 Rounds:
20/15 Cal Bike or Row
3 Stone over shoulder (AHAP, can use soft or hard stones)

2. Workout
False Grips session #10
5-4-3-2-1 reps NFT:
Tempo ring dips
Tempo ring pull ups
Toe assisted muscle ups
*Do 10 GHD situps after each round.

3. Cashout/Cooldown
1:00 Lat prayer stretch
1:00 Down dog
1:00 Pigeon, ea

COACH AND ATHLETE NOTES:
Grunt work WOD with some odd object fun. Build on the sets of stones up to AHAP. Get some good reps on the muscle up work today.

9/26/18

Snatch

Workout of the Day

1. Strength
3 sets on the :90 7 hang snatch shrug
3 sets on the :90 5 hang snatch shrug high pull
3 sets on the :90, 3 muscle snatch
3 sets on the :90, 1 power snatch, 1 hang squat snatch, 1 OHS

*Keep the bar light enough to work perfect technique, but still get warmed up/primed for workout. Rest 1 min between drills.

2. Workout
Outlaw Snatch Test: On a Running 7 Minute Clock
a.) 2 Snatches (Singles) OTMx5
b.) 2 Minute AMRAP Snatches

3. Cashout/Cooldown
2:00 Labor stretch
1:00 pigeon stretch,ea

COACH AND ATHLETE NOTES:
*Full squat snatch is preferred, but can do power + OHS or just power if shoulder mobility is limited.
*80% of 1RM for a. and b.
* The AMRAP Starts when the clock hits 5:00
*Goal is Consistency/No Misses in EMOM

9/25/18

Ring Push-ups

Workout of the Day
1. Workout
3 Rounds for time
20 Russian KB swing, 72/53 lb.
15 Ring push ups
20 Wall ball (20lbs/14lbs)
400-meter run

*15:00 cap!

L3 – As Rx
L2 – 53/35 lb. KB, 10 ring pushups
L1 – 35/26 lb. KB, 10 knee pushups, 10 wall ball.

2. Cashout/Cooldown
False Grips Session #9
4 Rounds NFT
15 Tuck Crunch
3-5 muscle ups (band, toe-assist, or jumping)

COACH AND ATHLETE NOTES:
This workout is meant for each of the movements to be done unbroken in order to make the time cap. Choose a weight and # of reps to accomplish that. Go fast! For our muscle up work today, keep the movement clean and feel free to change up the type of muscle up assistance you use.

9/24/18

Workout of the Day
1. Strength
OTMx10
1 Push Press+ 1 Push Jerk+ 1 Split Jerk From Rack

*Technique Day. 1st Minute is Empty Bar for everybody. Cannot exceed 75% of 1RM Jerk

2. Workout
“Death by overhead squat and pull ups”
Minute 0: 1 Overhead squat
Minute 1: 2 Pull ups
Minute 2: 3 Overhead squats
Minute 3: 4 Pull ups
Minute 4: 5 Overhead squats
…Continue in this fashion until you can no longer do the reps within the minute.

3. Cashout/Cooldown
3 rounds, NOT for time
15 Hip extensions (hold a plate if needed to make challenging)
50-feet Single arm kettlebell front rack walk, right. Then, do left. AHAP

Rolling
1:30/1:30 Barbell quad roll
1:30/1:30 Lat roll

COACH AND ATHLETE NOTES:
WOD – The intent of this workout is to go heavier and build strength and work with the best form possible for as long as possible. Any breakdown in form on OHS requires that you stop. Chest to bar pull ups are preferred (with band if needed).

9/22/18

9 month long partner WOD.

No Announcements

Workout of the Day
1. Workout

Part 1
Partners of 2:
10min. to get as far as possible…
15 Power Cleans 135/95
30 V-ups
15 Power Cleans 155/105
30 V-ups
Continue this sequence while adding 10-20lbs each round.

Rest 5min.

Part 2
7 Rounds For Time: (time, 20-min cap)
400m (200m intervals)
29 Back Squats 135/95 (off the ground)

Cashout/Cooldown
Group stretching

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COACH AND ATHLETE NOTES:
A little partner action to start our weekend off. Only one person works at a time. Try and use one bar if possible.

9/21/18

New movement today – Devil’s Press

No Announcements

Workout of the Day
1. Strength
Complete 2 rounds of the circuit:
2:00 Double KB front rack box step ups, 24/20” (easy to medium weights)
Rest 1:00
2:00 Air bike (push hard)
Rest 1:00
1:00 Single arm bent over DB row, (switch half way, challenging weight)
Rest :30
1:00 Russian KB swing AHAP
Rest 1:30
*18-min straight

2. Workout
For time:
50 Devil press, 45/30 lb.
EMOM do 5 TTB. Begin with TTB.

*Scale with knee raise or reduced TTB. Cap at 7:00. For every rep not completed, add 1-second to the 7-min score.

Cashout/Cooldown
2:00 Labor stretch
1:00 Pigeon stretch, ea
1:00 Child’s pose

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COACH AND ATHLETE NOTES:
The strength work today is endurance-strength. You want to choose weights/intensity that you can maintain at a high level the whole time but be VERY challenged and earn the rest…it’s only 2 rounds. Quick couplet to finish it off…Your new friend may be the Devil press after today!