Warm-Up: Coach’s Choice
Strength/Skill: Push Press
1 x 1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Begin lifting at 80% and get AHAP. It’s a big PR day! All lifts will be on a 2 minute clock.
WOD: For Time (25 Minute Time Cap)
75 – 50 – 25 Reps of
Wall Balls (20/14)(14/10) (10’/9′)
Ab Mat Sit-Ups
Row (Calories)
*Female: 60-40-20
Stimulus/Focus: This is going to be a lot of volume, so just settle in and enjoy the process.
Cool Down: 400 Meters with your wall-ball
Warm-Up: Coach’s Choice
Strength/Skill: Paused Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: There will be a pause 1″ off the floor on the first lift, and all subsequent lifts. Start lifting at 60% and get AHAP! Lifts will be on a 2-minute clock.
WOD: Sham
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
click here
Stimulus/Focus: Find a steady pace, and keep going! Target time should be sub-15 minutes.
Cool Down: 3 Rounds
5 Barbell Rollouts
20 V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Max Effort Power Snatch for Reps
4 Minutes of Max Effort Power Snatch (155/105)(105/70)
4 Minutes Rest
3 Minutes of Max Effort Power Snatch (185/125)(125/85)
3 Minutes Rest
2 Minutes of Max Effort Power Snatch (225/145)(145/95)
Stimulus/Focus: Scale the weights to allow you to make multiple attempts per round.
Cool Down: Tabata Plank Shoulder Taps
Warm-Up: Coach’s Choice
Strength/Skill: Rowing Skill Session
Stimulus/Focus: 15 Minutes to clean up our rowing technique
WOD: 20 Minute Partner AMRAP
Partner 1 – 400 Meter Run
Partner 2 – Row for Calories
Stimulus/Focus: Run fast and row hard! Oh yeah, have fun with your partner!
Record how many meters your team ran here. If you are out on a run when time is called you can finish it and count it, but the person rowing has to stop when time is called.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength/Skill: Get ready for Murph!
WOD: Murph
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
click here
Stimulus/Focus: Focus on quality movement, and remember who we are honoring!
Cool Down: Athletes Choice
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep. Concentrate on finishing the “second pull” and being patient in the receiving position.
WOD: 10 Minute EMOM (60% of Today’s HS)
1 Power Snatch
1 Snatch
1 Overhead Squat
Stimulus/Focus: Focus on speed and stability!
Cool Down: ROMWOD!
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
5 x 5
Stimulus/Focus: These should be heavy thrusters for 5 reps. Aim for 75% for all sets. Focus on midline stability, explosive hip extension, and a strong lockout on top.
WOD: 5 Rounds – 3 Minutes Work/3 Minutes Rest
1 Rope Climb
5 Thrusters (95/65)(65/45)
Stimulus/Focus: Work the entire 3 minutes. It’s a 1:1 work rest!
Cool Down: 400 Meter Run/Jog
Warm-Up: Coach’s Choice
Strength/Skill: Rope Climbs
Stimulus/Focus: 15 Minutes to work on the skill. Legless climbs anyone?
WOD: 6 Rounds for Time (15 Minute Time Cap)
24 Kettlebell Swings (1.5/1)(1/25)
12 Burpees to a 6″ target
Stimulus/Focus: KB Swings should be completed in no more than 2 sets. Keep a steady pace on the burpees.
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Begin lifting at 75% and work to a heavy single. All lifts will be on a 2- minute clock.
WOD: For Time (12 Minute Time Cap)
3 -6-9-12-15-18-21
Floor Press (135/95)(95/65)
21-18-15-12-9-6-3
Slam Balls (30/20)(20/15)
3 -6-9-12-15-18-21
Double Unders
Stimulus/Focus: This should be a fast mover! Choose a weight that allows you to do large sets of work.
Cool Down: 3 Rounds
15 Ring Rows
15 Ab Mat Sit-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 70%. All lifts will be on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
30 Power Cleans (155/105)(105/70)
800 Meter Run
30 Power Cleans (155/105)(105/70)
Stimulus/Focus: Think about doing the power cleans in quick singles from the start. This should be a taxing weight, so don’t scale too lightly. Run hard to buy time for the second round of cleans!
Cool Down: 3 Rounds
15 GHD Sit-Ups
15 GHD Extensions
