Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (3 x 3 x 3 x 3 x 3)
*Start at 70% of your 1 RM

WOD:
3 RFT
15 Calorie Row
12 Power Snatch (95/65)
9 Burpees

Cool Down:
2 Rounds
10 T2B
10 Wall Angels

In memory of the 343 FDNY firefighters killed in the 9/11 terrorist attacks at the World Trade Center. Please push extra hard today as we honor these courageous people who gave up their lives to protect ours.

Warm-up:
Coach’s Choice

Strength/Skill:
Get ready to work!

WOD:
“343” 9/11 Memorial WOD
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees
*RX+: 60 of each and 55 Burpees (to honor the 72 NYPD police officers killed on that day).

Cool Down:
Athlete’s Choice

Warm-up:
Coach’s Choice

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

WOD:
7 Minute AMRAP
50 Double Unders
10 Overhead Squats (95/65)
*RX+: 135/95

Cool Down:
Tabata Handstand Hold

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (3 x 3 x 2 x 2 x 1)
Start around 75% of your 1 RM

WOD:
For Time (20 Minute CAP)
50-40-30-20-10
Deadlifts (95/65)
Box Jumps (24/20)

Cool Down:
4 Rounds
Banded Achilles Stretches (20 seconds each side)
5 Burpees over the Box

Warm-up:
Coach’s Choice

Strength/Skill:
Goat Work

WOD:
3 RFT
30 Pull Ups
400 Meter Run

Cool Down:
2 Rounds
Couch Stretch (20 Seconds per side)
5 HSPUs
5 Ring Dips

Warm-up:
Coach’s Choice

Strength/Skill:
Split Jerk (3 x 5 )
*Use 75% of your 1 RM for all sets

WOD:
15 Minute AMRAP
5 Split Jerk (135/95)
10 Burpee  Med Ball Cleans (20/14)

Cool Down:
Tabata L-Hangs

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (6 x 2 )
*Use 90% of your 1 RM for all sets.

WOD:
12 Minute Tabata Clock
Back Squat (95/65)
Pull Ups
HRPUs
*20 Seconds on, 10 seconds to transition; switch movements every 20 seconds

Cool Down:
Tabata Ab Mat Sit Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Shoulder Press (6 x 4)
*Use 80% of your 1 RM for all sets

WOD:
9 Minute AMRAP
3 Shoulder Press (65/45)
6 Weighted Box Step Ups (65/45) (24/20)
*RX+: 95/65

Cool Down:
Tabata Burpees Over the Box

Warm-up:
Coach’s Choice

Strength/Skill:
Box Jumps

WOD:
5 Rounds for Reps
1 Minute Box Jumps (24/20)
1 Minute Wall Balls (20/14)
1 Minute Row (Calories)

Cool Down:
3 Rounds
20 Second Achilles Stretches (wall) (each side)
25 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Sumo Deadlift (3 x 3 x 2 x 2 x 1 x 1 x 1 )
Start at 75% of your 1 RM

WOD:
9-6-3-6-9
Sumo Deadlift (275/185)
Ring Push Ups

Cool Down:
3 Rounds
5 Barbell Rollouts
Anterior Compartment Smash (20 seconds per side)