Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (1 x 1 x 1 x 1 x 1 x 1 x1)
WOD:
Descending Ladder
10-1 Front Squats (115/75)
10-1 HSPUs
Cool Down:
3 Rounds
Banded Shoulder Distraction (20 seconds per side)
10 V-Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (1 x 1 x 1 x 1 x 1 x 1 x1)
WOD:
Descending Ladder
10-1 Front Squats (115/75)
10-1 HSPUs
Cool Down:
3 Rounds
Banded Shoulder Distraction (20 seconds per side)
10 V-Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3 )
*Use 85% for all sets
WOD:
Partner WOD (15 Minute Time Cap)
3 Rounds
20 Synchronized Burpees over the Bar
400 Meter Farmer’s Carry (50/35 Dumbbells)
Cool Down:
50 Partner Wall Ball Ab Mat Sit Ups (20/14)
Warm-up:
Coach’s Choice
Strength/Skill:
Split Snatch (15 Minutes to Work the Skill)
WOD:
5 RFT
5 Split Snatch (95/65)
15 Wall Balls (20/14)
Cool Down:
3 Rounds
20 Second Shoulder Stretch (on the rig)
20 Candlestick Raises
Warm-up:
Coach’s Choice
Strength/Skill:
Rope Climbs
WOD:
4 RFT
10 Burpees
100 Meter Run
10 Air Squats
100 Meter Run
10 HRPUs
100 Meter Run
10 Ab Mat Sit Ups
100 Meter Run
Cool Down:
4 Rounds
1 Rope Climb
5 Strict Pull Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready for the WOD!
WOD:
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Female RX: 25# plate
Cool Down:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (1 x 1 x 1 x 1 x 1)
WOD:
For Time
50 Wall Balls (20/14)
15 Cleans (95/65)
50 Wall Balls (20/14)
10 Cleans (135/95)
50 Wall Balls (20/14)
5 Cleans (155/105)
*RX+: 135/95, 185/135, 225/155
Cool Down:
Run 400 Meters (With Wall Ball
Warm-up:
Coach’s Choice
Strength/Skill:
Push Jerk (2 x 2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM.
WOD:
12 Minute AMRAP
12 Push Jerks (115/75)
24 Double Unders
Cool Down:
Tabata Diagonal Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift
(Time to Work the Positions)
WOD:
For Time
1-10 Deadlift (255/165)
2-20 Alternating Dumbbell Snatch (35/20)
Cool Down:
3 Rounds
10 Banded Good Mornings
10 DB Squats
Warm-up:
Coach’s Choice
Strength/Skill:
2 for 1 Wall Ball Practice
WOD:
50-40-30-20-10
Barbell Curls (45/35)
10-20-30-40-50
KB Swings (2/1.5)
Cool Down:
3 Rounds
10 Strict Push Ups
10 Skull Crushers
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press
(Work to WOD Weight)
WOD:
35 Minute Time Cap
1600 Meter Run
21 Floor Press
800 Meter Run
15 Floor Press
400 Meter Run
9 Floor Press
*RX: Body Weight Floor Press
Cool Down:
3 Rounds
Sink Stretch (20 Seconds)
Posterior Chain Stretch (20 Seconds per Side)