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.
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 3)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
10 Push Press (95/65)(65/45)
50 Double Unders
RX+: (135/95)(95/65) and triple unders
Stimulus/Focus: This should be a fast workout. Strive to go unbroken on each round if possible.
Cool Down: 3 Rounds
5 Ring Pull Ups
5 Toes to Rings
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1 )
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
8 Power Cleans (95/65)(65/45)
8 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: This will be a fast moving WOD. Try to go unbroken on both movements for all rounds. Aim for 6-8 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (4 x 4 x 4 x 4 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
21-15-9
Overhead Squat (95/65)(65/45)
Toes to Bar
Stimulus/Focus: Aim to go unbroken on your squats. Break as needed on the toes to bar, but try to do large sets. Remember, large is relative to each one of you. Push yourself.
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Hidalgo (Time)
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24”
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles
If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, died on February 20, 2011
To learn more about Hidalgo click here
Stimulus/Notes: A new Hero WOD for Labor Day! Have fun!
Female RX: 95#/20″/25#
Masters/Teens RX: 95/65; 24/20; 25/15
Cool Down: Enjoy your Labor Day!
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 Snatch (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (15 Minute Cap)
15 Calories
12 Power Snatch (115/75)(75/55)
9 Burpees
Stimulus/Focus: This should be a sprint type workout. Pull hard on the rower and go fast on the burpees. Break your power snatches into sets you can manage, but can move through quickly.
Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Leg Lifts
*Hanging from the rig, pull legs into an L-Hold. Repeat for 5 reps. Try to hold onto the bar for all 5 reps.
