Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.
WOD: 3 RFT (15 Minute Time Cap)
20 Dumbbell Box Step Ups (50/35)(35/20)
*20″ Box for All Athletes/2 DBs
400 Meter Run
*Wear a weighted vest for all movements (20/14)(14/10)
Stimulus/Focus: This will be a grind. Just keep moving.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 2 x 2 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
16-12-8
Floor Press (95/65)(65/45)
Overhead Alternating Lunge (95/65)(65/45)
16-12-8
Floor Press (115/75)(75/55)
Front Rack Alternating Lunge (115/75)(75/55)
16-12-8
Floor Press (135/95)(95/65)
Back Rack Alternating Lunge (135/95)(95/65)
Stimulus/Focus: This workout should get heavier as it goes forward. Transition your weight quickly.
Cool Down: 3 Rounds
20 Bar Hops
5 Barbell Rollouts
Warm up: Coach’s Choice
Strength/Skill: Handstand Walk Practice
WOD: 30 Minute Partner WOD
7/5 Calorie Bike (Alternate Erg/Assault)
25′ Handstand Walk
10 Wall Balls (20/14)(14/10)
Stimulus/Focus: One partner completes a round, while the other partner rests. Choose a challenging handstand walk skill.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Devils Press (50/35)(35/20)*2 Dumbbells
Chest to Bar
Stimulus/Focus: This will be a challenging workout. Take breaks as needed and just keep moving.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute GAFAP
1 Shuttle Run
2 Med Ball Cleans (20/14)(14/10)
Stimulus/Focus: This workout will be very taxing on the legs and lungs. Find a pace and settle in for the 15 minute time domain.
Cool Down: Tabata Ab Mat Wall Pall Partner Passes
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: Get Ready to Work!
WOD: “343” 9/11 Memorial WOD
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20) *Masters may step up. Everyone must step down.
50 Wall Balls (20/14) (14/10)
43 Burpees
*RX+: 60 of each and 55 Burpees
Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 40 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes. Everyone must step down. Your score is your time to complete.
Cool Down: Athletes Choice
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 2 x 2 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
8 Front Squats (95/65)(65/45)
4 Handstand Push Ups
*Masters: Seated Dumbbell Presses (20/15)
*Rest 2 minutes before next AMRAP
Stimulus/Focus: Complete all work unbroken. Aim for 8 rounds
Metcon: 8 Minute AMRAP
8 Front Squats (135/95)(95/65)
4 Strict Handstand Push Ups
*Masters: Seated Dumbbell Presses (35/20)
Stimulus/Focus: Aim for 4-6 rounds
Cool Down: Tabata Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (12 Minute Time Cap)
10/7 Calorie Row
10 Push Jerks (95/65)(65/45)
20 Double Unders
Stimulus/Focus: Push hard on the row and complete all work unbroken if possible.
Cool Down: 3 Rounds
10 Toes to Ring
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Metcon: 10 Minute EMOM
1 Snatch @ 90%
Stimulus/Focus: Lift heavy! Only record RX if you complete the EMOM at a true 90%.
WOD: 10 Minute GAFAP
2 Alternating Snatches (50/35)(35/20)
1 Ring Dip
*Increase snatches by 2 reps each time.
*Increase ring dips by 1 rep each time.
Stimulus/Focus: Find a steady pace, settle in, and keep moving!
Cool Down: Tabata Bar Hangs
