Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (4 x 3)
*Use 60% of your 1 RM for all sets.
WOD:
Randy
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
*Female RX of 55#
Cool Down:
3 Rounds
100 Meter Run
10 Banded Shoulder Pull Aparts
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (10 x 1)
*Use 90% of your 1 RM for all sets.
WOD:
7 Minute AMRAP
5 Shoulder Press (65/45)
5 Front Squats (65/45)
100 Meter Run
Cool Down:
Alternating Tabata Sets
*Tricep Roll
*Handstand Hold
Warm-up:
Coach’s Choice
Strength/Skill:
Goat Work
WOD:
Out and Back (RX/RX+)
10 Burpees/Burpee Pullovers
20 Box Jump Overs (24/20)(30/24)
30 Pull Ups/C2B
40 KB Swings (1.5/1)(2/1.5)
50 Wall Balls (20/14)(30/20)
40 KB Swings (1.5/1)(2/1.5)
30 Pull Ups/C2B
20 Box Jump Over (24/20)(30/24)
10 Burpees/Burpee Pullovers
Cool Down:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (5 x 2 )
*Use 75% of your 1 RM for all sets.
WOD:
10 Minute Time Cap
10 Split Jerks (95/65)
20 Double Unders
7 Split Jerks (115/75)
40 Double Unders
5 Split Jerks (135/95)
60 Double Unders
Cool Down:
2 Rounds
20 Second KB/BB Shoulder Stretch (each side)
25 Ab Mat Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Shovel Deadlift
(Time to Work the Skill)
WOD:
20 Minute EMOTM
Odd: 6 Shovel Deadlifts (50% of strength weight)
Even: 8 “Angled” Burpees
Cool Down:
4 Rounds
10 Second Achilles Stretch (on the wall, each side)
10 GHD Hip Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (6 x 2 )
*Use 65% of your 1 RM to work speed under the bar.
WOD:
15 Minute Cap
5 RFT
5 Cleans (95/65)
10 K2E
20 Jump Lunges
Cool Down:
Alternating Holds (20 seconds each)
Bar Hang
Wall Sit
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3)
*Use 80% of your 1 RM for all sets.
WOD:
16 Minute GAFAP
1 Deadlift (185/135)
100 Meter Run
2 Deadlifts (185/135)
100 Meter Run
*Continue adding one deadlift rep each time.
Cool Down:
4 Rounds
10 Banded Good Mornings
10 GHD Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Manmakers: Time to Work the Skill
WOD:
16 Minute EMOTM
Odd: 3 Man Makers (50/35)
Even: 25 Double Unders (30 Seconds)
Cool Down: Alternating Tabata Sets
*Plank Holds
*Bicep Curls
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (5 x 2 )
*Use 90% of your 1 RM for all sets.
WOD:
5 RFT
10 Floor Press (95/65)
10 Row (Calories)
10 HRPUs
10 Pull Ups
Cool Down:
3 Rounds
20 Second Sink Stretch
20 Mountain Climbers
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (25 Minutes to Find Your 15 RM)
WOD:
9-6-3
Overhead Squat (95/65)
Wall Walk
*RX+: 115/75 and one wall facing strict HSPU at the top of each wall walk
Cool Down:
3 Rounds
10 Candlestick Raises
20 Seconds PVC behind the back pull downs (each side)
