Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: -21-15-9- (16 Minute Cap)
Overhead Squats (95/65)
Slam Balls (30/20)
*Run 400 meters at each dash (total of four 400s)
Teen/Masters RX: 65/45; 20/15
Stimulus/Focus: This will be a cardio burn. Aim to do all 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: Rope Climbs
WOD: 15 Minute AMRAP
5 Dumbbell Power Snatches (50/35)(Left Side)
5 Dumbbell Overhead Step Lunges (50/35)(Left Side)
5 Dumbbell Power Snatches (50/35)(Right Side)
5 Dumbbell Overhead Step Lunges (50/35)(Right Side)
2 Rope Climb
Teen/Masters RX: 35/20
Stimulus/Focus: Time to work a few movements we don’t do often. Try to do all work on one side without breaking. Rest as needed before starting the other side. Practice efficiency on the rope.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
25 Power Cleans (95/65)
50 Kettlebell Swings (1.5/1)
100 Ab Mat Sit Ups
50 Kettlebell Swings (1.5/1)
25 Power Cleans (95/65)
RX+: 135/95; 2/1.5
Teen/Masters RX: 65/45; 1/25#
Teen/Masters RX+: 95/65; 1.5/1
Stimulus/Focus: This will be challenging on your grip. You may want to do singles on the power cleans to save your grip for the KBs. Do larger sets of those. Maintain a steady pace on the ab mat sit ups.
Cool Down: 4 Rounds
100 Meter Farmer’s Carry with KB (from WOD)(Switch hands at the halfway mark)
10 Goblet Squats
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (4 x 3 x 2 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
21 Double Unders
15 Wall Balls (20/14)
9 Shoulder Press (65/45)
RX+: 30/20; 95/65
Teen/Masters RX: 14/10; 45/35
Teen/Master RX+: 20/14; 65/45
Stimulus/Focus: This will be tough on the shoulders. try to do each set of work unbroken. Rest as needed between movements in order to do this.
Cool Down: 400 Meter Run with Wall Ball (from WOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 3 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
10 Floor Press (135/95)
20 Toes to Bar
10 Floor Press (135/95)
20 Calories on Bike
10 Floor Press (135/95)
20 Chest to Bar
10 Floor Press (135/95)
20 GHD Extensions
10 Floor Press (135/95)
Stimulus/Focus: Aim for unbroken floor press. Break the other reps as needed.
Cool Down: 5 Strict Push Ups
5 Barbell Rollouts
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (4 x 4 x 4 x 4 x 4 x 4)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 4 Rounds for Reps
4 Minute Clock
25 Burpee Buy In
ME Back Squat (135/95) with Remaining Time
Stimulus/Focus: Burpee quickly to give you as much time as possible to squat. Score is total number of reps (burpees and back squats).
Cool Down: Tabata Mountain Climbers
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
-21-15-9-15-21-
Push Jerks (95/65)
40 Dubs at Each (-)
*Masters/Teen RX: 65/45
Stimulus/Focus: The barbell work should be fast and unbroken or in no more than 2 sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 Minutes to Find a Heavy Single)
WOD: Deadlift (10 Minute EMOTM)
Lift one rep at 100% of your heavy for the day. Lift on a 1-minute clock.
Followed By: 3 Rounds for Reps
1 Minute Max Effort Ab Mat Sit Ups
1 Minute Max Effort Russian Twists
1 Minute Max Effort Flutter Kicks
1 Minute Max Effort Seated Knees to Elbow
1 Minute Max Effort Bicycle Crunches
1 Minute Max Effort Candlestick Raises
Stimulus/Focus: Just a nice little midline workout. Push hard in each minute. Score is your total reps.
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Get ready to work!
WOD: Murph
For Time:
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.To learn more about Murph click here
Stimulus/Focus: Benchmark time! Set a new PR. You have to start with the mile and end with the mile, but you can partition the reps in whatever way you’d like. We encourage people to do 20 rounds of 5 pull ups, 10 push ups, 15 air squats, but you can do whatever rep scheme you prefer.
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Clean (20 Minutes to Work the Complex)
Spend 20 minutes getting AHAP. Complex=1 high hang clean, hang clean, clean.
WOD: 5 Minute AMRAP
1 Complex (@80%)
5 Box Jumps (30″)
*Rest 1 Minute Before Beginning Next AMRAP*
Stimulus/Focus: This should be heavy and high. It should be challenging. Aim for 5 rounds.
5 Minute AMRAP
1 Complex (@70%)
5 Box Jumps (24″)
*Rest 1 Minute Before Beginning Next AMRAP*
Stimulus/Focus: This should be moderate weight and height. Aim for 6-7 rounds.
5 Minute AMRAP
1 Complex (@60%)
5 Box Jumps (20″)
Stimulus/Focus: This should be light and fast. Aim for 8-10 rounds.
Cool Down: Tabata Pike Holds off the Box
