Warm-Up: Coach’s Choice
Strength/Skill: Get ready for Murph!
WOD: Murph
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
click here
Stimulus/Focus: Focus on quality movement, and remember who we are honoring!
Cool Down: Athletes Choice
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Concentrate on finishing the “second pull” and being patient in the receiving position.
WOD: 10 Minute EMOM (60% of Today’s HS)
1 Power Snatch
1 Snatch
1 Overhead Squat
Stimulus/Focus: Focus on speed and stability!
Cool Down: ROMWOD!
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
5 x 5
Stimulus/Focus: These should be heavy thrusters for 5 reps. Aim for 75% for all sets. Focus on midline stability, explosive hip extension, and a strong lockout on top.
WOD: 5 Rounds – 3 Minutes Work/3 Minutes Rest
1 Rope Climb
5 Thrusters (95/65)(65/45)
Stimulus/Focus: Work the entire 3 minutes. It’s a 1:1 work rest!
Cool Down: 400 Meter Run/Jog
Warm-Up: Coach’s Choice
Strength/Skill: Rope Climbs
Stimulus/Focus: 15 Minutes to work on the skill. Legless climbs anyone?
WOD: 6 Rounds for Time (15 Minute Time Cap)
24 Kettlebell Swings (1.5/1)(1/25)
12 Burpees to a 6″ target
Stimulus/Focus: KB Swings should be completed in no more than 2 sets. Keep a steady pace on the burpees.
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Begin lifting at 75% and work to a heavy single. All lifts will be on a 2- minute clock.
WOD: For Time (12 Minute Time Cap)
3 -6-9-12-15-18-21
Floor Press (135/95)(95/65)
21-18-15-12-9-6-3
Slam Balls (30/20)(20/15)
3 -6-9-12-15-18-21
Double Unders
Stimulus/Focus: This should be a fast mover! Choose a weight that allows you to do large sets of work.
Cool Down: 3 Rounds
15 Ring Rows
15 Ab Mat Sit-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 70%. All lifts will be on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
30 Power Cleans (155/105)(105/70)
800 Meter Run
30 Power Cleans (155/105)(105/70)
Stimulus/Focus: Think about doing the power cleans in quick singles from the start. This should be a taxing weight, so don’t scale too lightly. Run hard to buy time for the second round of cleans!
Cool Down: 3 Rounds
15 GHD Sit-Ups
15 GHD Extensions
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
10 Push Jerks (135/95)(95/65)
100 Double Unders
8 Push Jerks (135/95)(95/65)
80 Double Unders
6 Push Jerks (135/95)(95/65)
60 Double Unders
4 Push Jerks (135/95)(95/65)
40 Double Unders
2 Push Jerks (135/95)(95/65)
20 Double Unders
*RX+ (185/125)(125/85)
Stimulus/Focus: This should be a fairly heavy barbell paired with a demanding cardio movement. Work to complete the bar work in no more than 2 sets.
Cool Down: 3 Rounds
50 Meter Heel/Toe Walk
50 Meter Jog
Warm-Up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Let’s get heavy! Aim for 80% for the opening set of 5. Work to a heavy single. Lifts will be on a 3-minute clock.
WOD: Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
(65lb/45)*Masters (45/35)
Stimulus/Focus: One of the “Girls”! This wod is designed to be light and fast, with lots of volume. Choose a weight that will allow you to complete large sets of work i.e. 15-20 reps at a time. Complete all reps of a movement before moving to the next one. There is not a time cap but aim for sub-30.
Cool Down: 50 Ab Mat Sit-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
6 x 6 x 6 x 6 x 6
Stimulus/Focus: The opening weight should be 65-70% of your 1 RM. Get AHAP. Focus on midline stabilization! Lifts will be on a 3-minute clock.
WOD: 6 Rounds for Calories:
2 Minutes Rowing
2 Minutes Rest
Stimulus/Focus: Work on efficient and powerful leg drive, i.e. row harder, not faster. No one should exceed a stroke rate of 30!
Cool Down: Couch Stretch: 30 seconds for the right leg, 30 seconds for the left leg, for 5 rounds.
