Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3 )
Lift on 3-minute clock. Use 85% for all sets.
WOD: 15 Minute AMRAP
5 Deadlifts (185/135)(135/95)
7 Pull Ups
10 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: This WOD will be extremely taxing on the grip. Try to do all work unbroken. Aim for 7-8 rounds.
Cool Down: Tabata Bar Hangs
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: Floor Press (5 x 5 x 5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minute Cap)
25 Floor Press (115/75)(75/55)
400 Meter Run
Stimulus/Focus: Moderately heavy. Try to do your work in 2-3 sets each time. Run quickly!
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Toes to Bar
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to WOD!
WOD: Cameron
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012To learn more about Cameron click hereFemale RX: 20″ box, 14# wall ball
Masters RX: 14/10 wall ball
Stimulus/Focus: Benchmark Time! Have fun!
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review the Deadlift
WOD: Deadlift for Total Weight
10-5-3-1-1-1-3-5-10
Stimulus/Focus: Your goal is to lift as much weight as possible in this workout. You will lift on a 3-minute clock. Each set must be touch and go reps. You must lower the last rep. Start around 65% and see where you can get. You can only count successful rounds. If you fail a round, you cannot attempt it again during that 3 minutes. Your score is your total pounds lifted.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 16 Minute AMRAP
4 Power Snatches (115/75)(75/55)
8 Burpees over the Bar
Stimulus/Focus: This is a moderate weight and a strenuos cardiovascular movement. The longer time domain should cause you to find a steady pace and keep moving. Do not go out too hard. Aim for 10-12 rounds.
Cool Down: Tabata Chin Over the Bar Hold
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (6 x 6)
Use 75% for all sets. Lift on a 3-minute clock.
WOD: 5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Deficit HSPUs
*Two 45# plates for males/one for females*
*Rest 2 Minutes Before Next AMRAP
5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Strict HSPUs
*Rest 2 Minutes Before Next AMRAP
5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 HSPUs
Stimulus/Focus: These AMRAPs are meant to focus on gymnastics. The weight for the back squat is moderate and remains constant. The gymnastics movements increase in difficulty. Find scales that achieve that stimulus for you.
Cool Down: Tabata Hollow Rock Holds
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: Shoulder Press (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
500/350 Meter Row
*Pull the distance in as few pulls as possible.
*Complete twice the number of pulls to equal the distance in double unders (for example, if it takes you 40 pulls, do 80 double unders).
Stimulus/Focus: Cardio WOD! Just keep moving! Pull hard, not fast!
Cool Down: Your Choice
Warm-up: Coach’s Choice
Strength/Skill: Muscle Up Progressions
WOD: 20 Minute AMRAP
2 Ring Muscle Ups
25 Air Squats
50 Ab Mat Sit Ups
Stimulus/Focus: All the bodyweight stuff! Pull, squat, midline. Find a good pace and keep moving. Aim for 4-5 rounds.
Cool Down: Tabata Plank Holds
