Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Front Squat (5 x 5 @ 60% for 5 Second Tempo)

WOD:
4 RFT
400 Meter Run
20 GHD Sit Ups
10 Front Squats (95/65)

Mobility:
Triceps

Buy Out:
5 Rounds
10 Bicep Curls
20 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (6 x 6 x 6 x 6 x 6 x 6)
*Start at 40% of your 1 RM.

WOD:
21-15-9
Pull Ups
63-45-27
Double Unders

Mobility:
Shoulders

Buy Out:
3 Rounds
200 Meter Run
20 Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
2 for 1 Wall Balls-Time to Work the Skill

WOD:
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Female RX: 14#, 20″, 35#

Mobility:
Achilles

Buy Out:
50 Partner Over the Box Wall Ball Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (Time to Work to WOD Weight)

WOD:
11 Minute AMRAP
20 Step Lunges
10 Toes to Bar
5 Deadlifts (315/205)

Mobility:
Hamstrings

Buy Out:
4 Rounds
100 Meter Run
5 Pull Ups
10 HRPUs
15 Air Squats

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press (7 x 2 )
*Use 85% for all sets.

WOD:
10 Minute  AMRAP
5 Floor Press (115/75)
10 Candlestick Raises
*Hold onto your barbell for support during candlestick raises*

Mobility:
Shoulders

Buy Out:
5 Rounds of “Cindy”

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start at 75% of your 1 RM

WOD:
12 Minute AMRAP
3 Rope Climbs
12 Push Press (95/65)
50 Double Unders

Mobility:
Shoulders

Buy Out:
Tabata Diagonal Plank Holds

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (7 x 5 )
*Use 60% of your 1 RM for all sets. 3 second pause in the bottom.

WOD:
21-15-9
Back Squat (115/75)
Burpees over the Bar

Mobility:
Squat Therapy

Buy Out: 3 Rounds
5 Barbell Rollouts
100 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 5 )
*Use 60% of your 1 RM for all sets.
5 second tempo work

WOD:
5 RFT
12 Deadlifts (95/65)
8 Power Cleans (95/65)
4 Weighted Step Lunges (95/65)

Mobility:
Hamstrings

Buy Out:
4 Rounds of “Cindy”

Warm-up:
Coach’s Choice

Strength/Skill:
Run Mechanics

WOD:
Metcon (Time)
1200 Meter Run
12 Rounds
4 HSPUs
8 Pull Ups
12 Air Squats
*RX+:  Strict HSPUs, C2B

Mobility:
Shoulders

Buy Out:
30 GHD Sit Ups & 30 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Snatch (5 x 2 )
*Start at 75% of your 1 RM

WOD:
Metcon (Time)
4 Person Team WOD~5 Rounds for Time and Reps
7 Snatch (95/65) (Pace Setter)
ME GHD Sit Ups
ME Calorie Row
ME Box Jumps (24/20)
*Put total rep count (including snatch reps) on the board with your time.

Mobility:
Shoulders

Buy Out:
Team Choice