Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: 3-Position Power Snatch

1 x 1

High Hang, Hang, Power

Stimulus/Focus: Spend 15 minutes getting AHAP for one 3-position power snatch (high hang power, hang power, power)

Metcon: 10 Minute EMOM

One 3-Position Power Snatch (90% of Today’s Heaviest) EMOM

Stimulus/Focus: You must get one complex EMOM for 10 minutes. You can re-attempt a missed lift within the minute. You must use 90% of today’s heaviest to mark RX.

WOD: For Time (10 Minute Time Cap)

30-20-10

Alternating Dumbbell Snatch (50/35)(35/20)

Burpees

Stimulus/Focus: Try to complete the snatches in sets of 10 and keep a steady pace on the burpees.

Cool Down: 2 Rounds

50 Meter Farmers Carry

10 Goblet Squats

50 Meter Farmers Carry

10 Goblet Squats

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: Pistol Practice: Spend 10 minutes working pistol progressions to find one to use in the workout.

WOD: 20 Minute AMRAP

15 V-Ups

10 Alternating Pistols

5 Chest to Bar

Stimulus/Focus: Settle in for the long time domain and just keep moving. These are challenging movements so choose challenging scales. Aim for 8 rounds.

Cool Down: Tabata Handstand Holds

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

-21-15-9-

Deadlifts (155/105)(105/70)

Slam Balls (30/20)(20/15)

*400 Meter Run at Each (-) For a Total of 1600m

Stimulus/Focus: The deadlifts and slam balls should be able to be completed unbroken or in two sets. Push hard on the run.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6

Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP

10 Strict Push Ups

20 Wall Balls (20/14)(14/10)

Stimulus/Focus: Focus on good form on your push-ups break them into small sets if needed. Complete the wall balls in two sets each time.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Power Clean

3 x 3 x 3 x 3 x 3

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

WOD: 12 RFT (18 Minute Time Cap)

2 Power Cleans (165/115)(115/75)

4 Toes to Bar

6 Burpees

Stimulus/Focus: The short rep scheme should allow you to keep moving. Go heavy for you on the clean if scaling the weight.

Cool Down: 3 Rounds

15 GHD Extensions

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Turkish Get Up

1 x 1

Stimulus/Focus: Spend 15 minutes getting as heavy as you can (with a barbell). Must be successful on each side to count.

WOD: 20 Minute EMOM

Minute 1: 2 Turkish Get Ups (one per side @ 80% from today’s heaviest)

Minute 2: Max Effort Ab Mat Sit Ups

Stimulus/Focus: This should be challenging in weight. Push yourself to work hard on the TGU. Recover during sit ups. You must get both TGU successfully in order to do the sit up reps. The sit ups are the only reps that count in your score.

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: 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: For Time (15 Minute Cap)

15-12-9-6-3

Power Snatch (95/65)(65/45)

3-3-2-2-1

Rope Climbs

*25 Double Unders at Each (-) after Rope Climbs (Total of 100 Dubs)

Stimulus/Focus: Complete the power snatches in 2 sets of unbroken each time. Focus on good form on rope climbs. Go unbroken on dubs.

Cool Down: 3 Rounds

5 Ring Dips

10 Push Ups

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Spend 10 Minutes Working Rope Climb Skills

WOD: Morrison

50-40-30-20-10 reps for time of:

Wall-ball shots

Box jumps

Kettlebell swings

F: 14-lb medicine ball to a 9-foot target, 20-inch box, 35-lb kettlebell

M: 20-lb medicine ball to a 10-foot target, 24-inch box, 53-lb kettlebell

In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

Stimulus/Focus: Benchmark time! Complete work in sets you can manage with quick breaks. No time cap, but aim for less than 35-40 minutes. Masters RX: (14/10 wall ball; (1/25#) KB; box steps ups; everyone must step

Cool Down: Athletes Choice