WOD

11/11

MONDAY, NOVEMBER 11TH, 2019 A) Notes about today's training What the client needs to know: – Metcon: Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning [...]

11/9

SATURDAY, NOVEMBER 9TH, 2019 A) Notes about today's training What the client needs to know: – Metcon: Work with a partner today – one person works and split as desired. All sets should be challenging but scaling should allow for touch n go sets of perfect deadlifts. What the coach [...]

11/8

WORKOUT 20.5 WORKOUT VARIATIONS For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes NOTES Rx’d (Ages 16-54) ♀14-lb. ball to 9 ft. ♂20-lb. ball to 10 ft. Scaled (Ages 16-54) ♀chin-over-bar [...]

11/7

THURSDAY, NOVEMBER 7TH, 2019 A) Notes about today's training What the client needs to know: – Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today. – Metcon: a Testing piece that will challenge you from head to toe but also your [...]

11/6

WEDNESDAY, NOVEMBER 6TH, 2019 A) Notes about today's training What the client needs to know: – Metcon: Today’s workout you’ll work with a partner splitting work however you desire. What the coach needs to know: – Metcon: Aerobic Power – Goal: come up with a plan to maintain a consistent [...]

11/5

TUESDAY, NOVEMBER 5TH, 2019 A) Notes about today's training What the client needs to know: – Strength: Same strength work as last week with the exception of one additional set. All sets should be challenging. – Metcon: Consider the overall volume – 55 reps per movement and break work in [...]

11/4

MONDAY, NOVEMBER 4TH, 2019 A) Notes about today's training What the client needs to know: – Strength: Build to a 2RM front squat in 10 sets progressively adding weight each set. – Metcon: Select a weight for this workout which is moderately heavy, but will allow you to finish in [...]

11/2

SATURDAY, NOVEMBER 2ND, 2019 A) Whiteboard Brief (0:00 - 3:00) – Metcon: Work with a partner splitting work as desired today. B) Warm Up (3:00 - 20:00) Equipment needed for this warm-up: – Barbell 3:00 – 10:00 Coaches Choice of a fun game 10:00 – 20:00 Review + Warm-up Hang [...]

11/1

FRIDAY, NOVEMBER 1ST, 2019 A) Whiteboard Brief (0:00 - 3:00) General Considerations: - At the beginning, this workout is all about how you control your energy and pacing during the box jumps. Box jump step-downs will be the easiest way to preserve some energy for the heavier barbells later on [...]

10/31

THURSDAY, OCTOBER 31ST, 2019 A) Whiteboard Brief (0:00 - 3:00) – Strength: Build in weight if form permits with the power snatch over the course of 10 sets. – Conditioning: Benchmark workout that will challenge you from head to toe – treat this like an open workout. B) Warm Up [...]