Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Review the movements and get ready to work!

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

more

Cool Down: Partner Choices your chance to make up a WOD you may have missed on your rest day.

Warm-Up: Coach’s Choice

Strength/Skill: Turkish Get Ups

Stimulus/Focus: 10 Minutes to review the movement and work up to WOD weight.

WOD: 3 Rounds For Time (15 Minute Time Cap)

25 Ring Dips

10 TGUs (1.5/1)(1/25)

25 Pull-Ups

Rx+ (2/1.5) and chest to bar pull ups

Stimulus/Focus: Attempt to complete each set of work in no more than 2 sets.

Cool Down: 3 Rounds

15 GHD Sit-Ups

15 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Push Press

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: Begin lifting at 80% and get AHAP. It’s a big PR day! All lifts will be on a 2 minute clock.

WOD: For Time (25 Minute Time Cap)

75 – 50 – 25 Reps of

Wall Balls (20/14)(14/10) (10’/9′)

Ab Mat Sit-Ups

Row (Calories)

*Female: 60-40-20

Stimulus/Focus: This is going to be a lot of volume, so just settle in and enjoy the process.

Cool Down: 400 Meters with your wall-ball

Warm-Up: Coach’s Choice

Strength/Skill: Paused Deadlift

4 x 4 x 4 x 4 x 4

Stimulus/Focus: There will be a pause 1″ off the floor on the first lift, and all subsequent lifts. Start lifting at 60% and get AHAP! Lifts will be on a 2-minute clock.

WOD: Sham

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint

In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007

click here

Stimulus/Focus: Find a steady pace, and keep going! Target time should be sub-15 minutes.

Cool Down: 3 Rounds

5 Barbell Rollouts

20 V-Ups

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Max Effort Power Snatch for Reps

4 Minutes of Max Effort Power Snatch (155/105)(105/70)

4 Minutes Rest

3 Minutes of Max Effort Power Snatch (185/125)(125/85)

3 Minutes Rest

2 Minutes of Max Effort Power Snatch (225/145)(145/95)

Stimulus/Focus: Scale the weights to allow you to make multiple attempts per round.

Cool Down: Tabata Plank Shoulder Taps

Warm-Up: Coach’s Choice

Strength/Skill: Rowing Skill Session

Stimulus/Focus: 15 Minutes to clean up our rowing technique

WOD: 20 Minute Partner AMRAP

Partner 1 – 400 Meter Run

Partner 2 – Row for Calories

Stimulus/Focus: Run fast and row hard! Oh yeah, have fun with your partner!

Record how many meters your team ran here. If you are out on a run when time is called you can finish it and count it, but the person rowing has to stop when time is called.

Cool Down: Partner Choice

Warm-Up: Coach’s Choice

Strength/Skill: Get ready for Murph!

WOD: Murph

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: Focus on quality movement, and remember who we are honoring!

Cool Down: Athletes Choice

Warm-Up: Coach’s Choice

Strength/Skill: Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Concentrate on finishing the “second pull” and being patient in the receiving position.

WOD: 10 Minute EMOM (60% of Today’s HS)

1 Power Snatch

1 Snatch

1 Overhead Squat

Stimulus/Focus: Focus on speed and stability!

Cool Down: ROMWOD!

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

5 x 5

Stimulus/Focus: These should be heavy thrusters for 5 reps. Aim for 75% for all sets. Focus on midline stability, explosive hip extension, and a strong lockout on top.

WOD: 5 Rounds – 3 Minutes Work/3 Minutes Rest

1 Rope Climb

5 Thrusters (95/65)(65/45)

Stimulus/Focus: Work the entire 3 minutes. It’s a 1:1 work rest!

Cool Down: 400 Meter Run/Jog

Warm-Up: Coach’s Choice

Strength/Skill: Rope Climbs

Stimulus/Focus: 15 Minutes to work on the skill. Legless climbs anyone?

WOD: 6 Rounds for Time (15 Minute Time Cap)

24 Kettlebell Swings (1.5/1)(1/25)

12 Burpees to a 6″ target

Stimulus/Focus: KB Swings should be completed in no more than 2 sets. Keep a steady pace on the burpees.

Cool Down: Tabata Bar Hangs