Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready for the WOD!
WOD:
Glen (Partner-Glen!)
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
*Partner-Style!
*Split work however you decide
*Both partners run both miles together
*Female RX: 95#
Cool Down:
Partner Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (6 x 4)
*Use 75% for all sets
WOD:
Ascending Ladder (1-10)
Deadlifts (155/105)
Pull Ups
*1/1, 2/2 . . . 10/10
Cool Down:
3 Rounds
100 Meter Run
10 Banded Good Mornings
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (5 x 5)
*Use 70% for all sets
WOD:
4 RFT (24 Minute Cap)
30 HRPUs
20 Front Squats (115/75)
20 Push Press (115/75)
30 Ab Mat Sit Ups
Cool Down:
3 Rounds
20 Second Sink Stretch
20 Mountain Climbers
Warm-up:
Coach’s Choice
Strength/Skill:
Conditioning Work: Row, Run, Bike, Skierg
WOD:
10 Minute AMRAP
20 Double Unders
100 Meter Backwards Run
Cool Down:
3 Rounds
Banded Hamstring Stretch (20 seconds per side)
Calf Roll (Roller) (20 Seconds per side)
Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (3 x 3 x 3 x 3 x 3)
*Start at 70% of your 1 RM
WOD:
3 RFT
15 Calorie Row
12 Power Snatch (95/65)
9 Burpees
Cool Down:
2 Rounds
10 T2B
10 Wall Angels
In memory of the 343 FDNY firefighters killed in the 9/11 terrorist attacks at the World Trade Center. Please push extra hard today as we honor these courageous people who gave up their lives to protect ours.
Warm-up:
Coach’s Choice
Strength/Skill:
Get ready to work!
WOD:
“343” 9/11 Memorial WOD
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees
*RX+: 60 of each and 55 Burpees (to honor the 72 NYPD police officers killed on that day).
Cool Down:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM
WOD:
7 Minute AMRAP
50 Double Unders
10 Overhead Squats (95/65)
*RX+: 135/95
Cool Down:
Tabata Handstand Hold
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (3 x 3 x 2 x 2 x 1)
Start around 75% of your 1 RM
WOD:
For Time (20 Minute CAP)
50-40-30-20-10
Deadlifts (95/65)
Box Jumps (24/20)
Cool Down:
4 Rounds
Banded Achilles Stretches (20 seconds each side)
5 Burpees over the Box
Warm-up:
Coach’s Choice
Strength/Skill:
Goat Work
WOD:
3 RFT
30 Pull Ups
400 Meter Run
Cool Down:
2 Rounds
Couch Stretch (20 Seconds per side)
5 HSPUs
5 Ring Dips
Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (3 x 5 )
*Use 75% of your 1 RM for all sets
WOD:
15 Minute AMRAP
5 Split Jerk (135/95)
10 Burpee Med Ball Cleans (20/14)
Cool Down:
Tabata L-Hangs
