Warm up: Coach’s Choice
Strength/Skill: Deadlift
7 x 7
Stimulus/Focus: Strive to use 70% for all your reps. They must be touch and go. Lift on a 2-minute clock.
WOD: 6 RFT (18 Minute Cap)
9 Handstand Push Ups
12 Toes to Bar
15/10 Bike Calories (Alternate Bikes Each Round)
Stimulus/Focus: Aim to do your gymnastics movements in two sets each time. Push hard on the bike.
Cool Down: 3 Rounds
10 Ring Rows
100 Meter Row
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
4 x 3
Stimulus/Focus: Aim to use 85% for all sets. Lift on a 2-minute clock.
WOD: For Time (18 Minute Cap)
30 Overhead Squats (115/75)(75/55)
30 Bar-Facing Burpees
30 Clean and Jerks (115/75)(75/55)
30 Bar-Facing Burpees
RX+: (185/135)(135/95)
Stimulus/Focus: Aim for larger sets on the barbell and find a steady pace on the burpees.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Athlete’s Choice
WOD: Murph
For Time:
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: Start and end with the mile run. Partition the work however you would like.
Cool Down: Stick around for the cookout and raffle!
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: Thruster
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
5 Burpees
10 Ring Rows
20 Ab Mat Sit Ups
Stimulus/Focus: Think of this as active recovery before Murph. Just move.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Rope Climb
Stimulus/Focus: Choose a rep scheme you can maintain for ten 90-second rounds.
WOD: Four 5-Minute Rounds
200 Meter Run
50 Double Unders
25 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Push through the work as quickly as possible. Rest and repeat for four rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
10 Goblet Squats
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
1 x 1
Stimulus/Focus: Spend 15 minutes find a heavy single.
WOD: For Time
21-18-15-12-9-6-3
Handstand Push Ups
Shuttle Runs (Down and Back)
Masters RX: Seated DB Presses (20/15)
Masters RX+: 35/20 Dumbbells
RX+: Strict HSPUs
Stimulus/Focus: These opposing movements should give you the rest you need to push hard in each part. Try to do big chunks of HSPUs and choose a scale that challenges you if you are not able to RX them.
Cool Down: 3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5
Stimulus/Focus: Start at 70% and get AHAP leading up to the single. Try to maintain the same weights lifted in the first half throughout the second half. Be careful of the weights you choose. If you miss a set, you cannot reattempt it and it does not count in your total poundage score.
Strength Metcon: Total Pounds Lifted
Stimulus/Focus: Time to do all the math calculate your total weight lifted. If you miss a set you cannot reattempt it or included it in your score.
WOD: 15 Minute AMRAP
20 Dumbbell Deadlifts (50/35)(35/20)
20m Goblet Walking Lunges (50/35)(35/20)
40m Dumbbell Front Rack Carry (50/35)(35/20)
*Use one dumbbell for the walking lunge and two dumbbells for the deadlifts and carries.
Stimulus/Focus: The deadlifts will feel relatively light, but will tax your grip. Try to complete entire 10 meter lengths of the lunges and carries before putting them down to rest. Aim for 5 rounds.
Cool Down: Tabata Goblet Squats
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 2 Rounds (7 Minutes Work/2 Minute Rest)
4 Power Snatches (115/75)(75/55)
8 Toes to Bar
12 Wallballs (20/14)(14/10)
Stimulus/Focus: Push hard in both 7 minute AMRAPs. Try to do your T2B and WBs unbroken if possible. Single drop and go reps may be the best option on power snatch. You will have 2 minutes to rest between workouts. You will have a separate rep count for each one.
Cool Down: Tabata Superman 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!
