Warm-up: Coach’s Choice
Strength/Skill: Power Clean (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: 4 Four-Minute Rounds for Reps
400 Meter Run
ME Power Cleans @ 70%
Stimulus/Focus: Run as hard as you can each time. Do not rest on the run! Score is your total number of power clean reps over the four rounds.
Cool Down: Tabata Side Planks
Warm-up: Coach’s Choice
Strength/Skill: Get Ready for Fran!
WOD: Fran 21-15-9
Thrusters, 95# / 65#
Pull-ups
Stimulus/Focus: Benchmark time! Go for a PR!
Teen/Masters RX: 65/45
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (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: 5 RFT (15 Minute Cap)
10 Box Jumps (24/20)
20 Ab Mat Sit Ups
30 Double Unders
Stimulus/Focus: Jump, jump! Legs are going to be tired. Push hard and take advantage of the rest sit ups offer. Try to do all work unbroken.
Cool Down: 3 Rounds
5 Bike Cals
10 Banded Good Mornings
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (4 x 8)
Use 75% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
5 Dumbbell Shoulder Press (50/35)
10 Weighted Box Step Overs (50/35)(24/20)
*Use two dumbbells for both movements.
*On weighted step overs, both feet must touch the top of the box and the DBs must be in the hands at your sides (not resting on the shoulders)
Teen/Masters RX: 35/20
Stimulus/Focus: This is a heavy and slow workout. The long time domain is set to allow for rest. You may not be able to do the presses or step overs unbroken, but try not to break more than once. Aim for 8-12 rounds.
Cool Down: Tabata Russian Twists (with DB if possible!)
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 70% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.
Complex=High Hang Snatch, Hang Snatch, Snatch
WOD: 6 RFT (15 Minute Cap)
6 Power Snatch (95/65)
12 Buprees over the Bar
Teen/Masters RX: 65/45
Stimulus/Focus: This should be a fast moving workout. Try to do all work unbroken. Rest as needed to keep your reps together.
Cool Down: 5 Minutes of Shoulder Stretching and Mobility
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 7 Minute AMRAP
7 Dumbbell Push Jerk (50/35)
1 Rope Climb
Teen/Masters: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 6 rounds.
7 Minute AMRAP
7 Dumbbell Squats (50/35)(DBs can rest on shoulders or you can hold them in the front rack position)
1 Rope Climb
Teen/Masters RX: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 5 rounds.
7 Minute AMRAP
7 Dumbbell Thrusters (50/35)
1 Rope Climb
Teen/Masters RX: 35/20
Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 4 rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (50/35)
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Floor Press and Load 60% for the WOD
WOD: 5 Four-Minute Rounds for Reps
Max Effort Unbroken Floor Press (60% of 1 RM)
Stimulus/Focus: Push yourself as hard as you can in each round. Work until failure. Your score is the total reps in all five rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (25 Minute Cap)
-21-15-9-
Back Squat (95/65)
*Run 800 Meters at each (-)
RX+: 135/95
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65
Stimulus/Focus: This is a leg workout! Run fast (that is relative right?) and do all squats unbroken.
Cool Down: 4 Rounds of Couch Stretch
*Spend 20 seconds on each side and repeat for a total of four times
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: The Don For time:
66 Deadlifts, 110#
66 Box jump, 24″
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click here
Stimulus/Focus: Hero WOD time! Push hard and have fun with this one!
RX: Deadlift (115/75); BJ (24/20); KB (1.5/1); Thrusters (55/35); Wall Balls (20/14)
Teen/Masters RX: 75/55; BJ 24/20; KB (1/25#); Thrusters (35/25); Wall Balls (14/10)
Cool Down: Enjoy your Memorial Day with Family and Friends
Warm-up: Coach’s Choice
Strength/Skill: Snatch (10 x 10 x 10 )
Use this time to work barbell cycling with light weight. Lift on a 3-minute clock.
WOD: Out and Back For Time (30 Minute Clock)
20 Snatch 75/55
40 Burpees
60 Slam Balls (30/20)
80 Ab Mat Sit ups
100 Double Unders
80 Ab Mat Sit Ups
60 Slam Balls (30/20)
40 Burpees
20 Snatches (75/55)
Teen/Masters RX: 20/15 slam ball and 55/35 barbell
Stimulus/Focus: This entire workout will tax your lungs. Try to do big sets on the snatches, slam balls, and dubs–aim for 2-3 sets per movement if possible. Shoot for steady work on the burpees and ab mat sit ups–just don’t stop.
Cool Down: 400 Meter Run with Slam Ball from WO
