Category: Uncategorized

Warm-up:
Coach’s Choice

Strength/Skill:
Pause Back Squats (5 x 5 x 5 x 5 x 5)
*Get AHAP!

WOD:
8 RFT
100 Meter Run
5 Jump Squats (95/65)

Cool Down:
3 Rounds
Banded Hip Flexor Stretch (20 seconds per side)
5 Strict Pull Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Turkish Get Up
(Time to Work the Skill with Dumbbells)

WOD:
40 Minute Time Cap:
20 HRPUs/1 Ab Mat Sit Up
1 TGU per side (35/20)
19 HRPUs/2 Ab Mat Sit Ups
1 TGU per side (35/20)
*Continue the pattern until you do 1 HRPU and 20 Ab Mat Sit Ups; end with 1 TGU per side

Cool Down:
3 Rounds
10 GHD Extensions
100 Meter Row

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