Warm up: Coach’s Choice
Strength/Skill: Ring Work: 15 Minutes to Work Skills on the Rings
WOD: 15 Minute AMRAP
10 – 20 – 30 – …
Double Unders
5 – 10 – 15 – …
American Kettlebell Swings (1.5/1)(1/25#)
1 – 2 – 3 – …
Wall Walks
*Add 10 dubs, 5 KBs, and 1 wall walk each round.
Stimulus/Focus: This will be extremely taxing on the shoulders and cardiovascular system. Find a pace, settle in and just keep moving.
Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from the WOD if able.
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
4 x 4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP over the six rounds. Lift on a 2-minute clock.
WOD: 8 Rounds For Time (16 Minute Cap)
12 Single-Arm Overhead Squats (6 Left/6 Right)
12 Weighted Box Step Overs (24/20)
*RX: One dumbbell (50/35)(35/20)
*Can hold the weight anyway on the step overs.
Stimulus/Focus: This is a tough workout. Try to push through each movement and go unbroken.
Cool Down: 3 Rounds
100 Meters Farmer’s Carry
100 Meter Sprint
Warm up: Coach’s Choice
Strength/Skill: 3-Position Power Clean
10 Minutes to Find Your Heavy for the Day
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: How heavy can you get?!
3-Position Power Clean: 10 x 1
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: Use 90% of today’s heavy. Complete one rep every minute on the minute for 10 minutes. Focus on finishing the pull and fast elbows.
WOD: 10 Minute AMRAP
10 Box Jump Overs (24/20)
5 Chest to Bar
*Masters may step up.
*Everyone must step down.
Stimulus/Focus: Just go! Attempt to do all work unbroken. Aim for 7-8 rounds.
Cool Down: Tabata Side Planks
Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 2
Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.
Gymnastics: Strict Handstand Push Ups Every 30 Seconds for 5 Minutes
Stimulus/Focus: Choose a number that you can maintain for the entire five minutes. Scale to negatives or pike push ups off a box if needed.
WOD: Four 5-Minute Rounds
400 Meter Run
25 Ab Mat Sit Ups
25 Air Squats
Stimulus/Focus: Complete the work as quickly as possible in 5 minutes. Rest the remainder of the time. This workout is designed to build your sprinting capacity. Push hard in each part, but maintain a focus on virtuosity–doing the common things (like air squats) uncommonly well.
Cool Down: Tabata Hollow Rock Holds (20-Second Hold)
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: Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four 3-Minute Rounds
WOD A:
30 Double Unders
20 Reverse Kettlebell Goblet Lunges
10 Meters Kettlebell Overhead Carry
*One KB for lunges and carry.
*RX: (1.5/1)(1/25#)
WOD B:
10 Meters Kettlebell Overhead Carry
20 Reverse Kettlebell Goblet Lunges
30 Double Unders
*One KB for lunges and carry.
*RX: (1.5/1)(1/25#)
Stimulus/Focus: You will go through the above two triplets twice–alternating ABAB. The only rest you will have is how much time you have left in the 3-minute cap after completing the work. This workout is designed to build your sprint speed. Push hard each time.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Hang Power Snatch
10 Minutes to Build to Heavy Double
Stimulus/Focus: Take 10 minutes to build to your heaviest double. Must be touch and go.
Hang Power Snatch
2. Every 45 sec x 5: 1 Hang power snatch @80-90% of today’s 2RM.
Stimulus/Focus: Execute one rep at 80% of today’s heaviest double every 30 seconds for 5 minutes.
WOD: For Time (15 Minute Cap)
25 Chest to Bars
25 Power Snatches (95/65)(65/45)
25 Toes to Bar
25 Thrusters (95/65)(65/45)
Stimulus/Focus: Break the work up in manageable sets. Take quick breaks. Keep moving.
Cool Down: 5 Minutes of Shoulder Mobility
Warm up: Coach’s Choice
Strength/Skill: Back Squat
7 x 7
Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
10 Slam Balls
10 Handstand Push Ups
Stimulus/Focus: This workout will tax you cardiovascularly then test your muscular endurance. Try to do all work unbroken. If needed break the HSPUs in two sets.
Cool Down: Tabata Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Power Clean + Push Press + Hang Power Clean + Power Jerk
1 x 1 + 1 + 1 + 1
Stimulus/Focus: Ten minutes to build to today’s technical heavy 1+1+1+1.
For Time (8 Minute Cap)
10 Complexes (80% of Today’s Heaviest)
Stimulus/Focus: After 3 minutes of rest, complete 10 complexes at 80% as quickly as possible.
WOD: For Time (12 Minute Cap)
600 – 400 – 200m Run
30 – 20 – 10 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: Run hard. Try to complete the snatches in one or two sets each time.
Cool Down: 3 Rounds
10 Toes to Rings
5 Ring Dips
Warm up: Coach’s Choice
Strength/Skill: Review the movements and 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
Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001. It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen/Masters RX is 14/10 for the wall balls. Masters may step up on the boxes.
Cool Down: 400 Meter Run/Jog/Walk
