WOD

Not Afraid

Tuesday – April 10, 2018 - 180410 Context:  Competition – Pushing yourself on comp days Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds of 2 crab bridges, 5 scap pull-ups or strict pull-ups, 10 goblet squats, 10 Russian kettlebell swings Mobility: Hip Skill Practice Warm Up: Spend 8 [...]

Barbed Wire

Monday – April 9, 2018 - 180409 Context: Mental Toughness –  Hold the standard (make every rep legit, don’t let your ego around the ‘score’ get involved)! Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, and 5 L / 5 R side lunge. Then 5,4,3,2,1 with an empty [...]

Laurel & Hardy

Saturday – April 7, 2018 - 180407 Context: Practice – Moving faster with economy of motion (efficiency). Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds: 8 reverse lunge steps, 8 push-ups, 8 goblet squats, 8 sit ups, 8 banded good mornings, 10-20m farmer carry Mobility: Hip Skill Practice [...]

DT

Friday – April 6, 2018 - 180406 Context: Competition – Going ‘heavy’ (even if it means a bit slower) on benchmark workouts. Dynamic Warm Up Option: 3 sets of 5 push-ups, 5 reverse lunge steps per leg, 5 ring rows, 5 golf ball pick ups per leg, 1 crab bridge for 10s. Then [...]

Stan

Thursday – April 5, 2018 - 180405 Context: Practice – Using your abs on squats and other movements. Dynamic Warm Up Option: Coaches Choice – (Click here for fun warm up game ideas) Mobility: Hip Skill Practice: Spend 6 minutes performing 3 sets of 5 'ring outs' with a 3 sec pause at full extension [...]

Triad-Athelon

Wednesday – April 4, 2018 - 180404 Context:  Competition – Logging your performances (especially on benchmarks) Dynamic Warm Up Option: "St Petersburg" Kb Warm Up Flow - 100' suitcase carry each arm, 100' oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, [...]

Don’t Speak

Tuesday – April 3, 2018 - 180403 Context: Practice – The differences between the hip drive on push presses and the hinge on kb swings/box jumps. Dynamic Warm Up Option: 2 sets of 10 ring rows, 10 push ups, 10 air squats, 10 jumping jacks. Then 3 sets of 5 reps of each [...]

Luzzone

Monday – April 2, 2018 - 180402 Context:  Competition – Use the most advanced variation possible for as long as it safe and intensity is high. Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty [...]

The Defenders

Saturday – March 31, 2018 - 180331 Context: Practice – Talking to your teammates during the workout. Dynamic Warm Up Option: Coaches Choice – Fun Warm Up Games Here Mobility: Shoulder Skill Practice Warm Up: none Strength: none Super Set: none Metabolic Conditioning: “The Defenders” 25 minute AMRAP (as many rounds as possible), TEAMS OF 3 1200m row [...]

Low Gear

Friday – March 30, 2018 - 180330 Context:  Competition – Knowing when to rest for a good score. Dynamic Warm Up Option: 200m run with medball, sharing with partner, or 2 min jump rope. Then 3 sets of 10 medball squat cleans, 8 kip swings, 6 wall ball, 4 inch worms, 2 crab [...]