Warm up: Coach’s Choice
Strength/Skill: Tempo Deadlifts
5 x 5 x 5 x 5 x 5
5 seconds up; 5 seconds down
Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: 18 Minute AMRAP
10 Kettlebell Deadlifts
10 Kettlebell Lunges (Goblet)
10 Kettlebell Swings
30 Double Unders
RX: (1.5/1)(1/25#)
Stimulus/Focus: Find a steady pace and just keep moving. Complete all work unbroken. Aim for 6-7 rounds.
Cool Down: Tabata Oblique Twists
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 30 – 20 – 10 Reps for Time (15 Minute Cap)
Hang Power Snatches (95/65)(65/45)
Overhead Squats (95/65)(65/45)
Toes to Bar
Stimulus/Focus: Try to do large sets of work and take quick breaks.
Cool Down: 4 Rounds
5 Ring Dips
10 V-Ups
Warm up: Coach’s Choice
Strength/Skill: Review the movements and 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)
50 Wall Balls (20/14)
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 30-35 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Three 7-Minute Rounds
500m/450m Row
400m Run
Stimulus/Focus: Push as hard as you can in each cardio movement to give yourself as much time to rest as possible in the 7-minute round. You will have three separate scores.
Cool Down: 400 Meter Walk or 25/20 Calorie Assault Bike or 500 Meter Ski Erg or 1000 Meter Bike Erg
Warm up: Coach’s Choice
Strength/Skill: Clean
1 x 1
Stimulus/Focus: Use 20 minutes to get as heavy as you can on a clean (squat).
WOD: 12 Minute GAFAP
1 Clean (165/115)(115/75)
2 Handstand Push Ups
*Add one rep to cleans each round and two reps to HSPUs.
*Masters RX: Seated DB Presses (20/15)
*RX+: (225/155)(155/105) and strict handstand push ups (masters: seated DB Presses @ 35/20)
Stimulus/Focus: This should be challenging. Find a pace and try to keep moving.
Cool Down: Tabata Bar Hangs
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: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Time Cap)
81 Front Squats (95/65)(65/45)
81 Wall Balls (20/14)(14/10)
*100 Meter Run Each Time Your Break
Stimulus/Focus: You must complete the 81 front squats before moving onto the 81 wall balls. Each time you break, you must complete a 100 meter run. Try to complete big sets to minimize your runs, but be careful not to work to failure.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GDH Extensions
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Stimulus/Focus: Spend 10 minutes getting upside down!
WOD: For Time (20 Minute Time Cap)
25 Slam Balls (30/20)(20/15)
21-18-15-12-9-6-3
Handstand Push Ups
42-36-30-24-18-12-6
Alternating Lunges
25 Slam Balls (30/20)(20/15)
Stimulus/Focus: Try to complete both sets of slam balls unbroken or with one break. Break handstand push ups as needed and find a steady pace on your lunges.
Cool Down: 3 Rounds
10 Slam Ball Squat
20 Slam Ball Sit Ups
Warm up: Coach’s Choice
Strength/Skill: 5 Rounds for Total Reps
1 Minute Max Reps Deadlifts
2 Minutes Change Weights and Rest and Record Reps
*Decrease weight each round (90%, 80%, 70%, 60%, 50%)
Stimulus/Focus: Transition quickly, so you can rest as much of the 2 minutes as possible. You will have a separate score for each of the 5 rounds.
WOD: 12 Minute AMRAP
9 Kettlebell Deadlifts (2/1.5)(1.5/1)
7 Russian Kettlebell Swings (2/1.5)(1.5/1)
5 Chest to Bar Pull Ups
Stimulus/Focus: The short rep scheme and time domain should allow you to keep moving at a quick pace. It will be taxing on the grip. Aim for 8-10 rounds.
Cool Down: Tabata Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Floor 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: Five 4-Minute Rounds
15/10 Calorie Row
30 Double Unders
10 Burpees
Stimulus/Focus: Push as hard as you can on the work in order to give yourself as much time to rest as possible. Strive to maintain the same time on each round.
Cool Down: Tabata Alternating Side Plank Holds
