Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% of 1 RM. Lift on a 2-minute clock.
WOD: 6 Rounds (2 Minutes Work/2 Minutes Rest)
20/15 Calorie Bike (Alternate Erg/Assault)
Max Effort Slam Balls (30/20)(20/15)
Stimulus/Focus: Push hard on the bike to give yourself as much time to accumulate slam ball reps as possible. These are the only reps that count in your score. You will have six separate scores.
Cool Down: 400 Meter Slam Ball Run
Warm-Up: Coach’s Choice
Strength/Skill: Review all movements and get ready to workout!
WOD: This workout has three parts and three separate scores.
Max Height Box Jump
Stimulus/Focus: Spend 10 minutes finding your highest box jump. Record your score in inches.
“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
Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 40 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes. Everyone must step down. Your score is your time to complete.
Max Height Box Jump
Stimulus/Focus: Spend 5 minutes immediately following 343 to establish a post-WOD max height box jump. Record your score in inches.
Cool Down: Athletes Choice
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for one rep.
WOD: Five 2-Minute Rounds
Minute 1: Max Deadlift Reps Accumulated
Minute 2: Change Weight and Rest
Round 1 at 90%, 2 at 80%, 3 at 70% , 4 at 60%, and 5 a 50%.
Stimulus/Focus: Accumulate AMRAP. They do not have to be unbroken. You can drop from the top each time. You can perform small sets. Keep working for the whole minute. You will have a separate score for each round. List your weights used in notes.
WOD: Death by 10 Meters (20 Minute Cap)
Minute 1: 1 x 10 Meter Run
Minute 2: 2 x 10 Meter Run
Minute 3: 3 x 10 Meter Run
*Continue to add a 10-meter length with each round.
Stimulus/Focus: Your score will be your final round completed. Once you “die,” choose a machine (row, bike erg, assault bike, assault runner, ski erg) and move until the time cap is reached.
Cool Down: Tabata Banded Hamstring Stretches
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
15 Wall Walks, Then:
21-15-9
Back Squat (95/65)(65/45)
Handstand Push Ups
*Masters: Seated Dumbbell Presses (20/15)
Then, Max Effort Wall Walks in Remaining Time
Stimulus/Focus: Complete the work as efficiently and quickly as possible in order to give yourself as much time to accumulate wall walks at then end of the workout. Your score will be total reps (105 if the workout is complete plus your wall walks in the remaining time).
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (20 Minute Cap)
5 Power Snatch (95/65)(65/45)
10 Toes to Bar
15 American Kettlebell Swings (1.5/1)(1/25#)
20 Double Unders
Stimulus/Focus: Complete all work unbroken.
Cool Down: 3 Rounds
10 Goblet Squats
20 Standing Oblique Twists with KB
Warm-Up: Coach’s Choice
Strength/Skill: Goat Work
Stimulus/Focus: 15 Minutes to work on movements that you need to improve. If you don’t spend time on “I hate this movement!” things, you’ll never get better at them!
WOD: 10 RFT (20 Minute Cap)
5 Pull Ups
5 Handstand Push Ups (Masters: Seated DB Presses 20/15)
25 Double Unders
*RX+: Strict PU and Strict HSPU
Stimulus/Focus: Aim to complete all reps unbroken.
Cool Down: 3 Rounds
20 Russian Twists
10 Candlestick Raises
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 100 Front Squats For Time (30 Minute Cap)
*Each time you put the bar down, complete a 400 meter run.
Stimulus/Focus: The front squats should be completed in large sets. Choose a weight that allows you to do 20 reps unbroken when fresh. Aim to complete the reps in 4-6 sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
10 Dumbbell Floor Press (50/35)(35/20)
20 Alternating Dumbbell Snatch (50/35)(35/20)
Stimulus/Focus: Try to complete all reps unbroken or in two sets. Aim for 6 rounds.
Cool Down: Tabata V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Split Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (4 Minutes Work/1 Minute Rest)
Round 1: 4 Minute AMRAP
25′ Walking Lunges (Suitcase Carry)(50/35)(35/20)
Round 2: 4 Minute AMRAP
25′ Walking Lunges (Bodyweight)
Round 3: 4 Minute AMRAP
25′ Farmer’s Carry (50/35)(35/20)
Round 4: 4 Minute AMRAP
25′ Shuttle Run
Stimulus/Focus: Each four minute round is focused on one movement. Each 5′ segment equals one rep. You will have a separate score for each AMRAP.
Cool Down: Tabata Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Review the movements and build up to your workout weight.
WOD: The Lyon
5 Rounds for Time
7 Squat Cleans (165/115 lb)
7 Shoulder-to-Overheads (165/115 lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
Stimulus/Focus: Benchmark time! The weight should be heavy for you-and likely done in singles on the cleans and 2-3 sets on the S2O. Masters: 115/75
Cool Down: Athlete’s Choice
