Warm up: Coach’s Choice
Strength/Skill: Turkish Get Up
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP. You must get 1 rep on each side to count it.
WOD: Two-Part WOD
Part 1: 15 Minute Time Cap
2K Row
Part 2: 15 Minute Time Cap
2 K Run
Stimulus/Focus: Push hard on both parts. Give yourself as much time to rest as possible in the 15 minute time domain. You will have two separate scores.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Snatch
5 x 5
Stimulus/Focus: Use 70% for all sets. Work bar cycling.
WOD: 20 Minute EMOM
Minute 1: Double Unders
Minute 2: Pull Ups
Minute 3: Wall Walks
Minute 4: Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: You set the pace. You can work the entire minute or choose a certain number of reps each minute. The only time to rest is the time you give yourself before moving onto the next movement. You will take on each movement five times. You will have one total rep count for the workout.
Cool Down: Tabata Twisted Cross
Warm up: Coach’s Choice
Strength/Skill: Deadlift
7 x 7 x 7 x 7 x 7 x 7 x 7
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (7 Minute Cap)
27 Deadlifts
21 Hang Power Cleans
15 Front Squats
9 Shoulder to Overhead
RX: (115/75)(75/55)
RX+: (185/125)(125/85)
Stimulus/Focus: This should be a sprint. Move as quickly as possible.
Cool Down: 3 Rounds
20 Bar Hops
20 Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)
A) AMRAP
20 Kettlebell Swings
10 Strict Push Ups
B) AMRAP
20 Slam Balls
10 Burpees
Stimulus/Focus: Just keep moving for four minutes. You’ll have two minutes to rest. You’ll have a separate rep count for each round.
Cool Down: Tabata Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Review the movements
WOD: Blake
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
click here
Female RX: 25# Plate
Masters RX: (25/15); step ups; (14/10); seated dumbbell presses (20/15)
Stimulus/Focus: Benchmark time! Have fun!
Cool Down: Tell a veteran thank you!
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: Power Clean
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Strength Metcon: 10 Rounds for Reps
30 Seconds Max Effort Power Cleans (85%)
30 Seconds Rest
Stimulus/Focus: Just keep pulling. Focus on efficient singles with perfect set up. You will have one total rep count.
WOD: 6 RFT (12 Minute Cap)
30 Double Unders
15 Slam Balls (30/20)(20/15)
Stimulus/Focus: Aim to do all work unbroken, with minimal rest in between.
Cool Down: 3 Rounds
20 Russian Twists with Slam Ball
10 Lunges with Slam Ball Overhead
Warm up Coach’s Choice
Strength/Skill: Rope Climb
Spend 10 Minutes Working the Skill
WOD: 30 Minute AMRAP
500/450m Row
1 Rope Climb
1000/900m Bike Erg
1 Rope Climb
400 Meter Run
1 Rope Climb
25/20 Calorie Assault Bike
1 Rope Climb
Stimulus/Focus: Just go! Each cardio counts as 1 rep, as does each rope climb.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 2 x 2 x 1
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Out and Back For Time (15 Minute Time Cap)
25 Wall Balls (20/14)(14/10)
50 Box Jumps (24/20)(Masters may step up)
75 Kettlebell Swings (1.5/1)(1/25#)
50 Box Jumps (24/20)(Masters may step up)
25 Wall Balls (20/14)(14/10)
RX+: (30/20)(20/14); 30/24; (2/1.5)(1.5/1)
Stimulus/Focus: Don’t get lost on the way back in! Keep sets manageable to avoid failure. Find a steady pace.
Cool Down: 50 Partner Ab Mat Wall Ball Passes
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
6 x 3
Stimulus/Focus: Work on the rebound. Use 80% for all sets.
WOD: 15 Minute AMRAP
200m Run
4 Wall Walks
8 Chest to Bar Ups
Stimulus/Focus: This will be very taxing on the shoulders. Find a steady pace and do not push to failure. Aim for 3-4 rounds.
Cool Down: Tabata Plank Holds
