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.
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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
Warm-Up: Coach’s Choice
Strength/Skill: Paused Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: There will be a pause 1″ off the floor on the first lift, and all subsequent lifts. Start lifting at 60% and get AHAP! Lifts will be on a 2-minute clock.
WOD: Sham
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
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Stimulus/Focus: Find a steady pace, and keep going! Target time should be sub-15 minutes.
Cool Down: 3 Rounds
5 Barbell Rollouts
20 V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Max Effort Power Snatch for Reps
4 Minutes of Max Effort Power Snatch (155/105)(105/70)
4 Minutes Rest
3 Minutes of Max Effort Power Snatch (185/125)(125/85)
3 Minutes Rest
2 Minutes of Max Effort Power Snatch (225/145)(145/95)
Stimulus/Focus: Scale the weights to allow you to make multiple attempts per round.
Cool Down: Tabata Plank Shoulder Taps
Warm-Up: Coach’s Choice
Strength/Skill: Rowing Skill Session
Stimulus/Focus: 15 Minutes to clean up our rowing technique
WOD: 20 Minute Partner AMRAP
Partner 1 – 400 Meter Run
Partner 2 – Row for Calories
Stimulus/Focus: Run fast and row hard! Oh yeah, have fun with your partner!
Record how many meters your team ran here. If you are out on a run when time is called you can finish it and count it, but the person rowing has to stop when time is called.
Cool Down: Partner Choice
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!
