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Warm-Up: Coach’s Choice

Strength/Skill: Shoulder Press

1 x 1

Stimulus/Focus: Spend 10 minutes getting AHAP for a single.

Strength Metcon: Five 2-MInute Rounds

1 Rep @ 90%

2 Reps @ 85%

3 Reps @ 80%

4 Reps @ 75%

5 Reps @ 70%

Note: Use your true percentages based on your heaviest single of the day. If you miss any lifts you may re-attempt in the 2-minute window. Your score is your total weight successfully lifted.

WOD: 7 Minute GAFAP

1 Strict Pull Up

1 Push Press (115/75)(75/55)

2/2, 3/3, . . . etc.

RX+: Strict Chest to Bar and (135/95)(95/65)

Stimulus/Focus: This will fatigue your shoulders. Just keep moving. It is a short time domain. Your score is total reps.

Cool Down: Tabata Hanging Knee Raises

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: Clean

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 4 Rounds (3 Minutes Work/3 Minutes Rest)

21 Ab Mat Sit Ups

15 Box Jump Overs (24/20)*Masters may step up. Everyone must step down.

9 Cleans (135/95)(95/65)

*Max Effort Toes to Bar in Remaining Time

Stimulus/Focus: Push hard to give yourself as much time as possible to accumulate toes to bar, which are the only reps that count! You’ll have 4 separate scores to enter.

Cool Down: Tabata Pike Off the Box Shoulder Taps

Warm-Up: Coach’s Choice

Strength/Skill: Handstand Work: 10 minutes to get upside down. Work kicking up onto the wall, holds, one-handed holds, freestanding holds, walks, etc.

WOD: 30 Minute Alternating EMOM

Minute 1: Max Effort Burpees

Minute 2: Max Effort Slam Balls (30/20)(20/15)

Repeat for 15 rounds. Score is your total rep count.

Stimulus/Focus: This will be a cardio grind. Push hard each minute or treat it like a recovery day and do a set number of reps each minute.

Cool Down: Tabata Plank Hip Dips

Warm-Up: Coach’s Choice

Strength/Skill: Deadlift

8 x 8 x 8 x 8 x 8 x 8

Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (10 Minute Time Cap)

30 Double Unders

15 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Try to complete all work unbroken. Rest as needed to be ready to do this.

Cool Down: 3 Rounds

100 Meter Farmers Carry

10 Goblet Squats

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 16 Minute AMRAP

12 Alternating Lunges

8 Pull Ups

4 Handstand Push Ups/Masters (20/15) Seated Dumbbell Presses

RX+: Jump Lunges, Chest to Bar, Strict HSPUs (Masters: Handstand Push Ups)

Stimulus/Focus: These are short sets of work. Try to keep everything unbroken. Aim for 10 rounds.

Cool Down: Tabata V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Review the back squat and get ready to workout!

WOD: Manion

7 Rounds For Time:

400 meter Run

29 Back Squats (135/95)(95/65)

In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

Stimulus/Focus: This workout is challenging on the legs. Try to complete your back squats in 2-3 sets. You will be coming from the rack. There is no time cap, but aim for less than 40 minutes.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

more

Cool Down: Partner Choices your chance to make up a WOD you may have missed on your rest day.

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Ups

Stimulus/Focus: 10 Minutes to review the movement and work up to WOD weight.

WOD: 3 Rounds For Time (15 Minute Time Cap)

25 Ring Dips

10 TGUs (1.5/1)(1/25)

25 Pull-Ups

Rx+ (2/1.5) and chest to bar pull ups

Stimulus/Focus: Attempt to complete each set of work in no more than 2 sets.

Cool Down: 3 Rounds

15 GHD Sit-Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: Begin lifting at 80% and get AHAP. It’s a big PR day! All lifts will be on a 2 minute clock.

WOD: For Time (25 Minute Time Cap)

75 – 50 – 25 Reps of

Wall Balls (20/14)(14/10) (10’/9′)

Ab Mat Sit-Ups

Row (Calories)

*Female: 60-40-20

Stimulus/Focus: This is going to be a lot of volume, so just settle in and enjoy the process.

Cool Down: 400 Meters with your wall-ball