Warm-up: Coach’s Choice
Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM)
WOD: 5 RFT (15 Minute Cap)
5 Hang Cleans
10 Handstand Push Ups
RX: 70% and kipping
RX+: 80% and strict
Stimulus/Focus: This WOD is moderate in volume and load. All hang cleans should be unbroken. No mixing and matching of RX and RX+ allowed.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD:
For Time (3 Minute Cap)
21 Deadlifts (225/155)(155/105)
21 Pull Ups
For Time (4 Minute Cap)
15 Deadlifts (275/185)(185/135)
15 Chest to Bar
For Time (5 Minute Cap)
9 Deadlifts (315/205)(205/145)
9 Bar Muscle Ups
Stimulus/Focus: The three metcons have increasing time caps with increasing load and difficulty and decreasing reps. Work with your coach to find your appropriate scales. There will be one minute of rest in between each WOD to change your weights and rest.
Cool Down: Tabata Side Plank 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!
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
10-1 Push Jerk (115/75)(75/55)
1-10 Chest to Bar
Stimulus/Focus: This will be very shoulder intensive. Try to go unbroken on the barbell. Keep a good pace on the chest to bars.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 8 x 6 x 4 x 2)
Start at 50% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Box Jumps (24/20)
Ring Push Ups
Stimulus/Focus: Find a steady pace on box jumps. Keep perfect form on the rings. Break into small sets to maintain that form.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review the Front Squat and Build Up to WOD Weight
WOD: Front Squat (10 x 10)
Use 60% for all sets. Lift on a 2-minute clock.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: For Time (30 Minute Cap)
100-200-300-400-500
Meter Run
10-20-30-40-50
Double Unders
5-10-15-20-25
Burpees
1-2-3-4-5
Rope Climbs
Stimulus/Focus: This is a grind. The increasing rep scheme will be very challenging. Find a pace and settle into work.
Cool Down: 3 Rounds
10 Candlestick Raises
5 Ring Dips
Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
20 Ab Mat Sit Ups
10 Dumbbell Power Snatch (Left)(50/35)(35/20)
10 Dumbbell Power Snatch (Right)(50/35)(35/20)
Stimulus/Focus: Strive to do all work unbroken. Take short breaks between movements. Keep moving. Aim for 5-6 rounds.
Cool Down: Tabata Supermans (2-second count)
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: Review the WOD movements and get ready to work!
WOD: “343” 9/11 Memorial WOD (Time)
“343”
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.
Cool Down: Athlete’s Choice: Work on something that is challenging for you for 5 minutes.
