Category: Uncategorized

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

5 x 4 x 3 x 2 x 1

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

WOD: 20 Minute Alternating EMOM

Minute 1: Max Effort Overhead Squats (@ 60% of Today’s Heaviest)

Minute 2: 1 Minute Plank Hold

Stimulus/Focus: Get as many OHS in as possible each minute. You must be in the plank (elbows or hands) when the clock beeps and hold it the entire minute to RX that part. You cannot break the plank (no down dogs here!) at all. Scale as needed.

Cool Down: Tabata Ab Mat Sit Ups

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: Deadlift

6 x 6

Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.

WOD: 3 RFT (15 Minute Time Cap)

20 Dumbbell Box Step Ups (50/35)(35/20)

*20″ Box for All Athletes/2 DBs

400 Meter Run

*Wear a weighted vest for all movements (20/14)(14/10)

Stimulus/Focus: This will be a grind. Just keep moving.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Floor Press

3 x 3 x 2 x 2 x 1 x 1

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

WOD: For Time (18 Minute Time Cap)

16-12-8

Floor Press (95/65)(65/45)

Overhead Alternating Lunge (95/65)(65/45)

16-12-8

Floor Press (115/75)(75/55)

Front Rack Alternating Lunge (115/75)(75/55)

16-12-8

Floor Press (135/95)(95/65)

Back Rack Alternating Lunge (135/95)(95/65)

Stimulus/Focus: This workout should get heavier as it goes forward. Transition your weight quickly.

Cool Down: 3 Rounds

20 Bar Hops

5 Barbell Rollouts

Warm up: Coach’s Choice

Strength/Skill: Handstand Walk Practice

WOD: 30 Minute Partner WOD

7/5 Calorie Bike (Alternate Erg/Assault)

25′ Handstand Walk

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

Stimulus/Focus: One partner completes a round, while the other partner rests. Choose a challenging handstand walk skill.

Cool Down: Partner Choice

Warm up: Coach’s Choice

Strength/Skill: Push Press

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 (12 Minute Time Cap)

21-15-9

Devils Press (50/35)(35/20)*2 Dumbbells

Chest to Bar

Stimulus/Focus: This will be a challenging workout. Take breaks as needed and just keep moving.

Cool Down: 3 Rounds

100 Meter Farmers Carry

100 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Clean

5 x 4 x 3 x 2 x 1

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

WOD: 15 Minute GAFAP

1 Shuttle Run

2 Med Ball Cleans (20/14)(14/10)

Stimulus/Focus: This workout will be very taxing on the legs and lungs. Find a pace and settle in for the 15 minute time domain.

Cool Down: Tabata Ab Mat Wall Pall Partner Passes

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: Get Ready to Work!

WOD: “343” 9/11 Memorial WOD

50 Pull Ups

50 Air Squats

50 HRPUs

50 Ab Mat Sit Ups

50 Box Jumps (24/20) *Masters may step up. Everyone must step down.

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

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 40 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes. Everyone must step down. Your score is your time to complete.

Cool Down: Athletes Choice

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 2 x 2 x 1 x 1

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

WOD: 8 Minute AMRAP

8 Front Squats (95/65)(65/45)

4 Handstand Push Ups

*Masters: Seated Dumbbell Presses (20/15)

*Rest 2 minutes before next AMRAP

Stimulus/Focus: Complete all work unbroken. Aim for 8 rounds

Metcon: 8 Minute AMRAP

8 Front Squats (135/95)(95/65)

4 Strict Handstand Push Ups

*Masters: Seated Dumbbell Presses (35/20)

Stimulus/Focus: Aim for 4-6 rounds

Cool Down: Tabata Mountain Climbers