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01 June 2021

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (25 Minute Cap)
-21-15-9-
Back Squat (95/65)
*Run 800 Meters at each (-)

RX+: 135/95
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65

Stimulus/Focus: This is a leg workout! Run fast (that is relative right?) and do all squats unbroken.

Cool Down: 4 Rounds of Couch Stretch
*Spend 20 seconds on each side and repeat for a total of four times

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31 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: The Don For time:
66 Deadlifts, 110#
66 Box jump, 24″
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders

In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click here

Stimulus/Focus: Hero WOD time! Push hard and have fun with this one!

RX: Deadlift (115/75); BJ (24/20); KB (1.5/1); Thrusters (55/35); Wall Balls (20/14)

Teen/Masters RX: 75/55; BJ 24/20;  KB (1/25#); Thrusters (35/25); Wall Balls (14/10)

Cool Down: Enjoy your Memorial Day with Family and Friends

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28 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Snatch (10 x 10 x 10 )

Use this time to work barbell cycling with light weight. Lift on a 3-minute clock.

WOD: Out and Back For Time (30 Minute Clock)
20 Snatch 75/55
40 Burpees
60 Slam Balls (30/20)
80 Ab Mat Sit ups
100 Double Unders
80 Ab Mat Sit Ups
60 Slam Balls (30/20)
40 Burpees
20 Snatches (75/55)

Teen/Masters RX: 20/15 slam ball and 55/35 barbell

Stimulus/Focus: This entire workout will tax your lungs.  Try to do big sets on the snatches, slam balls, and dubs–aim for 2-3 sets per movement if possible. Shoot for steady work on the burpees and ab mat sit ups–just don’t stop.

Cool Down: 400 Meter Run with Slam Ball from WO

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27 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 16 Minute AMRAP
4 Floor Press (135/95)
8 Toes to Bar

Teen/Masters RX: 95/65
RX+: 185/135
Teen/Masters RX+: 135/95

Stimulus/Focus:  A press and a pull. Shoulders are going to be spent. Try to do the work unbroken. Aim for 10-12 rounds.

Cool Down: Tabata Superman Holds

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25 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 10)

Use 65% for all sets. Lift on a 3-minute clock.

WOD: 10 RFT (15 Minute Cap)
10 Push Press (45/35)
10 Overhead Alternating Step Lunges (45/35)

Teen/Masters RX: 35/25

Cool Down: 5 Rounds
5 Ring Pull Ups
5 Toes to Rings

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24 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Ring Muscle Ups & Progressions

WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Air Squats
5-4-3-2-1
Ring Muscle Ups

Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are.

Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups

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21 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 2 )

Use 90% for all your sets. Lift on a 3-minute clock.

WOD: 10 Minute Clock
150 Deadlifts (95/65)
ME Chest to Bars with Remaining Time

RX+: 135/95; Bar Muscle Ups
Teen/Masters RX: 65/45; Pull Ups
Teen/Masters RX+: 95/65; Chest to Bar

Stimulus/Focus: Move through the deadlifts as quickly and safely as possible. Leave yourself as much time as you can  to work on your gymnastics movement. Your score is the time it takes you to complete the 150 deadlifts.

10 Minute Clock
150 Wall Balls (20/14)(10’/9′)
ME Chest to Bars with Remaining Time

RX+: 20/14 and 12’/10′ and Bar Muscle Ups
Teen/Masters RX: 14/10 and 10’/9′ and Pull Ups
Teen/Masters RX+: 14/10 and 12’/10′ and Chest to Bar

Stimulus/Focus: Same as above! Try to do large chunks of wall balls. Your score here is the time to complete 150 wall balls.

Total Gymnastics Reps in Both 10 Minute Workouts

Cool Down: Tabata Plank Holds

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20 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 14 Minute AMRAP
1 Power Snatch (@90%)
20 Double Unders
100 Meter Run

Stimulus/Focus: Heavy but fast. Low rep count allows you to move quickly. Aim for 8-10 rounds.

Cool Down: Tabata Handstand Holds

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19 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (4 x 2 )

Use 90% for all lifts. Lift on a 2-minute clock.

WOD: 8 Minute AMRAP
4 Front Squats (95/65)
4 Burpees over the Bar

Teen/Masters RX: 65/45

Stimulus/Focus: This should be light and fast. Do all work unbroken and strive for short rests between rounds. Aim for 10-12 rounds.

Cool Down: ROMWOD