Coop's Cross Training Blog

WOD 09/22/16

Warm up: 800m Run Tabata-  Plank/Side Plank & Hollow Rocks/Supermans Strength: 3 Sets Max Leg Raises/Frog Crunches 3X10 AB Rollouts Metcon: Fight Gone Bad 17min 1. Battle Ropes 2. Leg Raises/ Sit Ups/ V Ups 3. Double Unders 4. Plank Walk/ Russian Twists/...

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WOD 9/19/16

Warm Up: 800m Run then KB Death 25/35 WOD: A) 8 Min AMRAP 10 GB Squat 10 KB Snatches 10 KB Flutter Kicks (4 Count) B) 5 Sets for 15 mins / 3 min Sets 8 Bulgarian Split Squats - Each Leg     RX: Pistols Max Rep Chin Ups C) METCON 18 Min AMRAP 9 Burpee Box Jump Overs...

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WOD 01/09/1515

WOD: In teams of 3 to 6 10 minutes max distance row, switching every 20 strokes Rest 3 minutes, then AMRAP Fight Gone Bad Style: Weighted Jump Squats 45/35 KB SDHP 70/53 Box Jumps 24/20 Sit-ups Double Unders Rest *Only one athlete at a...

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WOD 01/08/15

Strength Back squats 65%×8 70%×8 75%×8 80%×8 Front Squats 60%×5 65%×5 70%×5 70%×5 WOD AMRAP(9) 12 Air squats 9 Burpees 3 Box jumps 30/24 Adv 34/28          

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WOD 01/07/15

Strength  Strict Press 5×5 Shoulder Assistance Work WOD Against a 3 minute running clock, complete: Round 1 80 Double Unders C2B× Max Reps Rest 90 sec Round 2 80 Double Unders Push Press 115/75 Adv: 135/95× Max Reps 90 sec rest Round 3 80 Double Unders Kb Swings 70/53...

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WOD 01/06/16

Strength  Deadlift 3-3-3-3 Work to a Heavy 3 rep max WOD Lv.1 EMOM(12) 3 Double Kb deadlifts 6 Double Kb front squats 10 Alternating Double Kb rows Lv.2 EMOM(12) 1 Deadlift 1 Power Clean 1 Front Squat 1 Ground 2 Overhead* *Use push press, push jerk, or split jerk....

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WOD 01-05-16

Strength Bench press 10×50% 8×65% 5×75% 3×85% 1×95% 1×95-100% 1-2×95% 1-3×90% 4-6×80% 7-10×70% WOD Tabata Ring Push ups 60 sec rest Tabata V snaps Score: Lowest number in all sets Daily Challenge For time 30 cals on airdyne or 400m row...

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WOD 01/04/16

Strength  Hatch cycle Week 4 (Day 1) Back Squat 65×8 70×8 80×6 85×6 Front Squat 70×5 75×5 80×5 85×5 *Use 90%of your 1-RM **Rest no longer then 2 mins between each set WOD 1 mile time trial Rest 60 seconds 2×400m Sprints Rest 60 seconds between...

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WOD 01/02/15

Partner WOD  In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings 53/35 Adv 70/53 100 Burpee Box Jump Overs 24/20 100 Wall Ball Shots 20/14

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WOD 01/01/15

Partner WOD In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings 100 Burpee Box Jump Overs 100 Wall Ball Shots

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WOD 12/31/15

2016 WOD 2016lbs Ground to Overhead 20 Hand Release push-ups 16 DB or KB Right Arm Push Press 20 pull-ups 16 DB or KB Left Arm Push Press 20 Air Squats 16 DB or KB Right Arm Power Clean 20 double unders (60 singles) 16 DB or KB Left Arm Power Clean 20 sit ups 16 DB or...

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WOD 12/30/15

Strength  5-5-5-3-3 Rest As Needed in between sets WOD  3RFT 400m run 40 Walking lunges 30 Sit ups 20 Kb swings 70/53 10 Pull ups  

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WOD 12/28/15

Strength  Hatch cycle week 3 (Day 1) Back Squat 65%×8 70%×8 80%×6 85%×6 Front Squat 60%×5 70%×5 80%×5 85%×5 *Rest no longer than 2 mins in between sets WOD EMOM (10) 1 Deadlift 225/185 3 Burpee 5 Kb Swings 70/53...

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WOD 12/26/15

"Quarter Gone Bad" 5 rounds, for total reps in 15 minutes 15 sec of Thrusters 135/95 45 sec rest 15 sec of Weighted pull ups 45 sec rest 15 sec of Burpees 45 sec rest    

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