Warm-up:
Coach’s Choice
Strength/Skill:
Clean (5 x 2 ) *Use 85% of your 1 RM for all sets.
WOD:
20 EMOTM
Even: Complete one complex of-high hang clean, hang clean, clean (135/95)
Odd: 6 Chest to Bars
*RX+: 165/115; 3 Bar Muscle Ups
Mobility:
Squat Therapy
Buy Out:
5 Wall Walks
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 6) *Use 70% of your 1 RM for all sets.
WOD:
For Time
10-1 Floor Press (135/95)
5 Inverted Burpees
Mobility:
Shoulders
Buy Out:
10 Strict Pull ups
10 Strict Push Ups
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (4 x 4 )
*Use 75% of your 1 RM for all 4 sets.
WOD:
For Time 10-8-6-4-2
Thrusters 95/65
50-40-30-20-10
Double Unders
*RX+: 135/95
Mobility:
Shoulders
Buy Out:
Row 500 Meters
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Box Jump Max Height
WOD:
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Mobility:
Achilles
Buy Out:
40 Mountain Climbers
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 2 )
*Use 90% of your 1 RM
WOD:
15-12-9-6-3
Deadlifts (225/155)
50-40-30-20-10
Pull Ups
Mobility:
Shoulders
Buy Out:
50 Candlestick Raises
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Push Jerk (3 x 3 x 3 x 3 x 3 ) *Start at 70% of your 1 RM
WOD:
9 Minute AMRAP
6 Push Jerk (95/65)
3 Dips
Mobility:
Shoulders
Buy Out:
5 Muscle Ups or Muscle Up Progressions (Bar or Rings)
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Sumo Deadlift (Death By SDL) *EMOTM for 15 minutes, start at 1 rep and increase one each minute
*RX: 275/185 *RX+: 315/205 *Score: Weight Used and Round Completed
WOD:
12 Minute Clock
Minute 1: ME Air Squats (max of 60)
Minute 2: Pull Ups (60 minus # of air squats completed in minute 1)
Minute 3: ME Air Squats (max of 60)
Minute 4: HRPUs (60 minus # of air squats completed in minute 3)
*Repeat for 3 Rounds (total of 12 minutes)
*Score is total reps completed. A perfect score is 360
*If you can’t compete the required pull ups or hrpus in the given minute, you just don’t count those reps in your total
Mobility:
Shoulders
Buy Out:
50 Double Unders
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (15 Minutes to Find Your 1 RM)
WOD:
Metcon (AMRAP – Reps)
3 Minute AMRAP
ME Snatches-Singles @ 90% of your 1 RM
Rest 1 Minute
3 Minute AMRAP
ME Snatches-Doubles @ 80% of your 1 RM
Rest 1 Minute
3 Minute AMRAP
ME Snatches-Triples @ 70% of your 1 RM
Mobility:
Shoulders
Buy Out:
Tabata HS Holds, then
10 GHD Sit Ups
10 GHD Back Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Hang Clean (3 x 3 x 3 ) *Start at 80% of your 1 RM.
WOD:
“Tiff” AMRAP On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised- explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.
*Tiff is the RX+ option for today.
*RX: 1 mile, pull ups, 115/75
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Turkish Get Up (10 Minutes to Work the Skill)
WOD:
30 Minute EMOTM
Odd: 2 TGU (90% of your 1 RM)
Even: 5 Slam Balls (30/20)
*Add 1 rep each round of slam balls–will end with 19 slam balls in the last round
*Score is the weight used in TGU
*Record the last round of slam balls completed
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions
