Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 30 Minute GAFAP
1 Handstand Push Up
5 Ab Mat Sit Ups
10 Double Unders
*Increase by 1, 5, and 10 reps each round.
*RX+: Strict and GHDs
Stimulus/Focus: Choose HSPU scales that challenge you. Rest on the sit ups. If practicing dubs, give 10 seconds of effort per 10 dubs.
Cool Down: Tabata Superman Holds (2-Second Holds)
Warm-Up: Coach’s Choice
Strength/Skill: Sumo Deadlift
10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 16 Minute AMRAP
10 Kettlebell Deadlifts (1.5/1)(1/25#)
10 American Kettlebell Swings (1.5/1)(1/25#)
200 Meter Run
RX+: (2/1.5)(1.5/1)
Stimulus/Focus: Complete all reps unbroken. Find a good pace on the run that allows you to pick up the KB as soon as you get back to it. Aim for 8 rounds.
Cool Down: Tabata L-Hangs
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Tempo Cleans
1 x 1
Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.
Stimulus/Focus: Spend 15 minutes getting AHAP on the tempo clean.
Tempo Cleans: 10 x 1
Take five-seconds on the first pull (from the floor to just below the knee). From there, finish the lift explosively.
Stimulus/Focus: Complete one rep EMOM for ten minutes. Use 80% for all reps.
WOD: Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Stimulus/Focus: Benchmark time! No time cap, but aim for less than 12 minutes.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm-Up: Coach’s Choice
Strength/Skill: Run and Row Mechanics
WOD: This is a two-part workout with a 15 minute cap on each. You cannot start the second part until the first 15 minutes has expired. You will have a separate score for each. Depending on class size, one group may start on the rower and one on the run.
1-Mile Run
Stimulus/Focus: This will have a 15-minute cap. The faster you finish the more time you have to rest before starting the row. Your score is the time it takes you to complete the run.
2k Row
Stimulus/Focus: This will have a 15-minute cap. Your score is the time it takes you to complete the row.
Cool Down: 400 Meter Walk
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Diane
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
Masters RX: (155/105) and Seated DB Presses (20/15)
Stimulus/Focus: Benchmark time! If scaling, choose a weight that is moderate for you and a HSPU progression that challenges you.
Cool Down: 3 Rounds
10 Ring Rows
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 5 RFT (20 Minute Cap)
10 Pull Ups
20 Burpees
30 Double Unders
Stimulus/Focus: Complete your pull ups in no more than two sets. Find a steady pace on your burpees. Aim to do your double unders unbroken.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Cap)
15-12-9-12-15
Front Squats (115/75)(75/55)
American Kettlebell Swings (1.5/1)(1/25#)
RX+: (155/105)(105/70)
and (2/1.5)(1.5/1)
Stimulus/Focus: This out and back will challenge you mentally–with the coming back part being the hard part. Try to complete each set unbroken. Rest between movements as needed.
Cool Down: 2 Rounds
200 Meter Farmers Carry (KB from WOD; Switch hands at the turnaround point)
200 Meter Run
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm up: Coach’s Choice
Strength/Skill: Review the movements and get ready to work!
WOD: CFB 1776
Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!
For Time (60 Minute Cap)
400 Meter Partner Run
100 Dumbbell Deadlifts
100 Strict Push Ups
100 Dumbbell Hang Power Cleans
100 Alternating Step Lunges
100 Dumbbell Push Jerks
100 Ab Mat Sit Ups
100 Dumbbell Squats
100 Pull Ups
100 Dumbbell Alternating Snatches
76 Burpees
400 Meter Partner Run
*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.
Cool Down: Partner Choice
