Warm-up:
Coach’s Choice
Strength/Skill:
Push Press (1 x 1 x 1 x 1 x 1 x 1 )
Start at 75% of your 1 RM
WOD:
10 Minute AMRAP
5 Push Press (75/55)
5 Sumo Deadlift High Pull (75/55)
Cool Down:
Partner PVC Shoulder Stretches
250 Meter Row
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 4 x 2 x 1 )
Start at 70% of your 1 RM
WOD:
5 RFT
5 Floor Press (135/95)
5 Burpees (Collar to Collar)
Cool Down:
2 Rounds
Reverse Sleeper Stretch (30 seconds per side)
10 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (4 x 2 )
Use 80% of your 1 RM for all sets.
WOD:
Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups
Female RX: 25#
Cool Down:
4 Rounds
Super Front Rack Stretch (20 Seconds Per Side)
10 V-Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 2)
Use 90% of your 1 RM for all sets.
WOD:
10 RFT/12 Minute Time Cap
5 Deadlifts (135/95)
10 KB Swings (1.5/1)
RX+: 185/135; 2/1.5
Cool Down:
2 Rounds
Posterior Chain Floss (30 Seconds Per Side)
200 Meter Run
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (5 x 3)
Use 80% of your 1 RM for all sets
WOD:
8 Minute AMRAP
5 Shoulder Press (65/45)
3 Toes to Bar
1 Rope Climb
Cool Down:
3 Rounds
20 Double Unders
20 Second Lacrosse Ball Shoulder Work (per side)
Warm-up:
Coach’s Choice
Strength/Skill:
Kettlebell Snatch
WOD:
5 RFT
400 Meter Run
15 KB Power Snatch (Left) (36/25)
15 KB Power Snatch (Right) (36/25)
Cool Down:
3 Rounds
Banded Shoulder Distraction (20 seconds per arm)
20 GHD Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Get Ready for the WOD!
WOD:
Glen (Partner-Glen!)
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
*Partner-Style!
*Split work however you decide
*Both partners run both miles together
*Female RX: 95#
Cool Down:
Partner Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (6 x 4)
*Use 75% for all sets
WOD:
Ascending Ladder (1-10)
Deadlifts (155/105)
Pull Ups
*1/1, 2/2 . . . 10/10
Cool Down:
3 Rounds
100 Meter Run
10 Banded Good Mornings
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (5 x 5)
*Use 70% for all sets
WOD:
4 RFT (24 Minute Cap)
30 HRPUs
20 Front Squats (115/75)
20 Push Press (115/75)
30 Ab Mat Sit Ups
Cool Down:
3 Rounds
20 Second Sink Stretch
20 Mountain Climbers
Warm-up:
Coach’s Choice
Strength/Skill:
Conditioning Work: Row, Run, Bike, Skierg
WOD:
10 Minute AMRAP
20 Double Unders
100 Meter Backwards Run
Cool Down:
3 Rounds
Banded Hamstring Stretch (20 seconds per side)
Calf Roll (Roller) (20 Seconds per side)
