Category: Uncategorized

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

Warm-up:
Coach’s Choice

Strength/Skill:
2 for 1 Wall Ball Practice

WOD:
50-40-30-20-10
Barbell Curls (45/35)
10-20-30-40-50
KB Swings (2/1.5)

Cool Down:
3 Rounds
10 Strict Push Ups
10 Skull Crushers

Warm-up:
Coach’s Choice

Strength/Skill:
Floor Press
(Work to WOD Weight)

WOD:
35 Minute Time Cap
1600 Meter Run
21 Floor Press
800 Meter Run
15 Floor Press
400 Meter Run
9 Floor Press
*RX: Body Weight Floor Press

Cool Down:
3 Rounds
Sink Stretch (20 Seconds)
Posterior Chain Stretch (20 Seconds per Side)

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat
(20 Minutes to Find your 1 RM.)

WOD:
21-18-15-12-9-6-3 Overhead Squat
42-36-30-24-18-12-6 Double Unders
*Increase weight each round
*65/45, 75/55, 85/60, 95/65, 105/70, 115/75, 125/85

Cool Down:
3 Rounds
Waiter’s Carry (25/15)
5 Plate Circles (25/15)(Left and Right)

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 4 x 3 x 2 x 1 )
*Start at 80% of your 1 RM.

WOD:
10 Minute GAFAP
2 Burpees over the Box (24/20)
2 Deadlifts (225/155)
4/4, 6/6, 8/8 . . .

Cool Down: 3 Rounds
5 Barbell Rollouts
15 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Power Clean (5 x 5 x 5 x 5 x 5)
*Start at 60% and get AHAP!

WOD:
15-12-9
Power Clean (95/65)
Thruster (95/65)
*RX+: 135/95

Cool Down:
3 Rounds
Tricep Roll (20 seconds per side)
Wrist Stretch (20 seconds)
100 Meter Row