Monday, May 2 “Cheif style Cindy”

Monday, May 2 “Cheif style Cindy”

Mobility: Hips/Hams

Skill Practice Warm-Up:
5 quality rounds:
5 Butterfly Pull-Up or Kipping
5 Wall Squat w/5 sec pause

Back Squat 5×5, rest 2:30

“Chief style Cindy”
Max rounds in 3 minutes of:
5 Pull-Up
10 Push-ups
15 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Pick up where you left off each cycle.


Friday – April 29 “Partner AMRAP 20 minutes”

Friday – April 29, 2016

Context:  Competition

Mobility: Shoulder

Skill Practice Warm Up: 5 rounds for time with Partner; Junk Yard Dog

Strength: 5×5 Bench Press, rest 3 minutes between sets.

Super Set: 10 second L-Sit Hold after each set of Bench Press.

Metabolic Conditioning: “Partner AMRAP 20 minutes”

30 seconds Bench Press 115/75, 30 seconds Box Jump 24/20. Alternate each minute.


Thursday – April 28 “AMRAP 9”

Thursday – April 28, 2016

Context: Practice

Mobility: Wrist/Shoulders

Skill Practice Warm Up: 4 rounds; 5 Chest to bar pull-ups, 10 Good mornings

Strength: 5×5 Deadlift NO-DROP, rest 3 minutes between sets.

Super Set: 3 bar muscle-ups (Jumping or Banded) after each set of Deadlifts NO-DROP.

Metabolic Conditioning: AMRAP 9 minutes; 3 Deadlift NO-DROP 135/95, 3 Kipping Pull-Ups, 6, Deadlift NO-DROP, 6 Kipping Pull-Up, 9, 9, 12, 12….



Thursday – February 18 “Open WOD 12.3”

Thursday – February 18, 2017

Context: Practice

Mobility: Ankle (playlist video here)

Skill Practice Warm Up: Spend 10 minutes on GHD sit ups; 3 sets of 10-15 reps.

Strength: Strict Toes to bar; 3 sets of 3-5 reps.

Super Set: None.

Metabolic Conditioning: “Open WOD 12.3” 18 minutes AMRAP (as many rounds as possible); 15 Box Jumps (Men: 24” / Women: 20”), 12 Push Press (Men: 115lb / Women: 75 lbs), 9 Toes-To-Bars *Women’s “As Prescribed” weights and reps (Rx) **Masters men 55+ 95lbs and 20in box, Masters women 55+ 55lbs and a 20in box. Scaling Guide: 5-10 rounds


Coaching Tips: Step ups are allowed on this one, and step downs are encouraged!  Pace this one by breaking up the movements in the middle of the sets, and avoid resting between movements as much as possible.  Keep the first 2-3 rounds conservative on pace and then speed up so you can get a ‘negative split’ (faster rounds later on). For most people, that will mean small sets on the toes-to-bar from the beginning on.  If hand tearing starts to become a possibility, modify to GHD sit ups (still ‘Rx’ or progress down to v-ups or even sit-ups); NO RIPPING! Check out the “By the Numbers” movement references for good progressions on this.