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.
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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
Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 x 8 x 6 x 4 x 2
Stimulus/Focus: Start at 60% of your 1 RM and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (3 Minutes Work/2 Minutes Rest)
3-Minute AMRAP
7 Bar-Facing Burpees
7 Back Squats (135/95)(95/65)
Stimulus/Focus: Aim for three rounds of work each three-minute AMRAP. All work should be completed unbroken.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ring Rows
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!
