Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
5(L)+5(R) Kettlebell Hang Snatches (1.5/1)(1/25#)
10 Alternating Kettlebell Goblet Box Step Ups (1.5/1)(1/25#)
200 Meter Run
Stimulus/Focus: Aim for 5 rounds. Try not to put the kettlebell down between movements if possible.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
20 Standing Oblique Twists (with KB)
Warm up: Coach’s Choice
Strength/Skill: Skill Time: Spend time working on double unders, getting inverted, or playing on the rings.
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Handstand Push Ups
5-4-3-2-1
Ring Muscle Ups
Stimulus/Focus: This is an advanced gymnastics skill day. Use the skill work time before the WOD to practice these skills and find scales that challenge you appropriately. The longer time domain is to allow people to push themselves to try skills that are difficult for them.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (3 Minutes Work/1 Minute Rest)
10 Overhead Squats (95/65)(65/45)
20 Ab Mat Sit Ups
Max Burpees in Remaining Time
Stimulus/Focus: Complete the overhead squats and ab mat sit ups as quickly as possible to give yourself as much time to accumulate as many burpees as you can. The only reps that count are your burpees. You will have four separate scores.
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 6 RFT (15 Minute Cap)
12/9 Calorie Row
12 Sumo Deadlifts (185/135)(135/95)
12 Toes to Bar
Stimulus/Focus: This workout will be taxing on your grip. Aim to complete each round of work unbroken or in two sets.
Cool Down: 3 Rounds
20 Barbell Hops
5 Barbell Rollouts
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: Turkish Get Up
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP. You must get 1 rep on each side to count it.
WOD: Two-Part WOD
Part 1: 15 Minute Time Cap
2K Row
Part 2: 15 Minute Time Cap
2 K Run
Stimulus/Focus: Push hard on both parts. Give yourself as much time to rest as possible in the 15 minute time domain. You will have two separate scores.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Snatch
5 x 5
Stimulus/Focus: Use 70% for all sets. Work bar cycling.
WOD: 20 Minute EMOM
Minute 1: Double Unders
Minute 2: Pull Ups
Minute 3: Wall Walks
Minute 4: Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: You set the pace. You can work the entire minute or choose a certain number of reps each minute. The only time to rest is the time you give yourself before moving onto the next movement. You will take on each movement five times. You will have one total rep count for the workout.
Cool Down: Tabata Twisted Cross
Warm up: Coach’s Choice
Strength/Skill: Deadlift
7 x 7 x 7 x 7 x 7 x 7 x 7
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (7 Minute Cap)
27 Deadlifts
21 Hang Power Cleans
15 Front Squats
9 Shoulder to Overhead
RX: (115/75)(75/55)
RX+: (185/125)(125/85)
Stimulus/Focus: This should be a sprint. Move as quickly as possible.
Cool Down: 3 Rounds
20 Bar Hops
20 Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)
A) AMRAP
20 Kettlebell Swings
10 Strict Push Ups
B) AMRAP
20 Slam Balls
10 Burpees
Stimulus/Focus: Just keep moving for four minutes. You’ll have two minutes to rest. You’ll have a separate rep count for each round.
Cool Down: Tabata Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Review the movements
WOD: Blake
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
click here
Female RX: 25# Plate
Masters RX: (25/15); step ups; (14/10); seated dumbbell presses (20/15)
Stimulus/Focus: Benchmark time! Have fun!
Cool Down: Tell a veteran thank you!
