Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
200 Meter Run
10 Overhead Squats (95/65)(65/45)
30 Double Unders
*Rest 4 Minutes Before Next AMRAP.
8 Minute AMRAP
100 Meter Run
5 Overhead Squats (95/65)(65/45)
15 Double Unders
Cool Down: Tabata Ab Mat Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Five 3-Minute Rounds
Max Effort Unbroken Floor Press (50% of 1 RM)
Stimulus/Focus: Use 50% of your most recent 1 RM. The bar will come from the rack for each round. You may pause in the top for a second or two, but there cannot be any pause in the bottom. Once a set breaks, rerack the bar and wait until the next round starts. You’ll have five separate rep counts-one per round.
WOD: For Time (25 Minute Cap)
800 Meter Run, Then:
25 Rounds
2 Pull Ups
4 Strict Push Ups
6 Air Squats
Then, 800 Meter Run
Stimulus/Focus: Focus on quick transitions and unbroken work.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: Twelve 3-Minute Rounds
A) For Time
200m Run
10 Burpees
1 Rope Climb
B) For Time
500m Bike Erg
10 Burpees
1 Rope Climb
C) For Time
250m Row
10 Buprees
1 Rope Climb
D) For Time
15 Assault Bike Calories
10 Burpees
1 Rope Climb
Stimulus/Focus: This will be a cardio grind. Strive to have 30-60 seconds to rest each round. You will rotate through the four workouts three times each. You will have a separate time for each one.
Cool Down: Tabata Russian Twists
Warm up: Coach’s Choice
Strength/Skill: Clean and Jerk
1 x 1
Stimulus/Focus: Review all styles of cleans and jerks. Then, spend 20 minutes to find your heaviest clean and jerk (any style).
WOD: 5 Rounds (18 Minute Cap)
10 Clean and Jerks (135/95)(95/65)
15 Toes to Bar
20 Wallballs (20/14)(14/10)
Stimulus/Focus: Singles on the c&j, two to three sets on toes to bar, and unbroken on the wall balls should be your goal throughout this workout. Choose scales that allow for this.
Cool Down: 3 Rounds
15 GHD Extensions
20 Bar Hops
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: Thruster
1 x 1
Stimulus/Focus: Spend 15 minutes finding a 1 RM thruster.
WOD: Four 4-Minute Rounds
21 Wall Balls (20/14)(14/10)
15 Toes to Bar
9 Thrusters (95/65)(65/45)
*Rest the remainder of the time.
Stimulus/Focus: Try to do all work in no more than to sets for each movement.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Front Rack Reverse Lunge
10 x 8 x 6 x 4 x 2
Stimulus/Focus: Start at a weight you can manage completing 10 reps (alternating). These will come out of the rack. Try to increase weigh each round. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
12/8 Calorie Row
12 Alternating Lunges
12 Burpees
Stimulus/Focus: Find a good pace and just keep moving. Take minimal breaks between the movements.
Cool Down: Tabata Handstand Holds
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP across the six sets. These will be drop and go reps. Focus on the quick and safe reset each time.
WOD: 4 RFT (16 Minute Cap)
50 Double Unders
30 Ab Mat Sit Ups
10 Power Snatches (75/55)(55/35)
Stimulus/Focus: This will be tough cardiovascularly. Find a pace and just keep moving.
Cool Down: 3 Rounds
10 Strict Push Ups
10 Bike Calories
Warm up: Coach’s Choice
Strength/Skill: 4-Position Deadlift
1 x 1
One inch off the floor, below the knee, above the knee, hips.
Stimulus/Focus: Spend 20 minutes getting as heavy as possible on the 4-position deadlift for one complete rep. The rep starts on the floor, lift one inch, then to below the knee, then above the knee, then full extension at the hips. Repeat this on the way back to the floor to complete the rep. Each position is a one-second pause.
WOD: Conditioning
21-18-15-12-9-6-3 (18 Minute Time Cap)
Dumbbell Deadlifts (50/35)(35/20)
Weighted Box Steps Overs (50/35)(35/20)
*20″ for Male/Female RX
*Two dumbbells for both movements.
Stimulus/Focus: This workout will be a challenge on grip and will be heavy on the box step overs. Break work as needed, but keep breaks short.
Cool Down: 2 Rounds
100 Meter Farmer’s Carry (Both DBs)
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Review the movements and get ready to work!
WOD: Bulger
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009
click here
Stimulus/Focus: Hero WOD time! Try to keep consistent times for each round. There is no time cap, but strive for 30 minutes.
RX: (135/95)(95/65)
Masters: Seated DB Presses (20/15)
Cool Down: Athlete’s Choice
