Warm-up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 20 minutes working to a heavy single for squat snatch.
WOD: 15 Minute AMRAP
10/8 Calorie Row
10 Alternating Devil’s Press (50/35)(35/20)
20 Ab Mat Sit Ups
Stimulus/Focus: Find a steady pace and just keep moving.
Cool Down: Tabata Handstand Holds
Warm up: Coach’s Choice
Strength: Deadlift
3 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
Deadlift
1 x Max Reps
Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.
WOD: Four 8-Minute Rounds
400 Meter Run
20 Deadlifts (225/155)(155/105)
400 Meter Run
Stimulus/Focus: Kill the legs . . . seriously. That is it. Great way to work out the Murph soreness. 🙂 Complete the work as quickly as possible so you have time to rest before starting the next round.
Cool Down: 3-5 minutes hamstring stretches
Warm-up: Coach’s Choice
Strength/Skill: Review the movements and possible rep schemes.
WOD: Murph
For Time:
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: This is an annual benchmark workout. Start and end with the mile runs (four laps around the building) and partition the work however you would like. There are many manageable ways to complete this work. You can also scale the volume to your needs.
Cool Down: 50 Ab Mat Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 5
Stimulus/Focus: Use 70% for all three sets of five. Lift on a 2-minute clock.
Push Jerk:
1 x Max Reps
Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Focus on keeping a consistent speed throughout the set.
WOD: Three 4-Minute GAFAPs (2-Minute Rest Between)
GAFAP #1
Russian Kettlebell Swings (1.5/1)(1/25#)
Box Steps Ups (24/20)
*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .
Stimulus/Focus: You will visit each of these workouts one time. You will spend 4 minutes at each one with a two minute break between WODs. Make sure to push hard in each workout. You will have a separate score for each one of them.
GAFAP #2
American Kettlebell Swings (1.5/1)(1/25#)
Box Jumps (24/20)
*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .
GAFAP #3
Alternating Kettlebell Swings (1.5/1)(1/25#)
Box Jump Overs (24/20)
*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .
Cool Down: Tabata Kettlebell Pendulum Swings
Warm up: Coach’s Choice
Strength/Skill: Back Squat
3 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
Back Squat
1 x Max Reps
Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.
WOD: For Time (15 Minute Cap)
9-15-21
Back Squats (115/75)(75/55)
3-5-7
Ring Muscle Ups
Stimulus/Focus: This is a moderate to light weight back squat. The reps should be done unbroken. Find a ring muscle up progression that challenges you. This WOD has a generous time cap to allow people time to work on the rings.
Cool Down: 3 Rounds
100 Meter Run
10 GHD Sit Ups
10 GHD Extensions
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: Push Press
1 x 1
Stimulus/Focus: Use 10 minutes to get AHAP.
Push Press
10 x 5
Stimulus/Focus: Use 75% for all sets of 5 reps. Work the fast cycle rate. Lift on a one-minute clock.
WOD: 18 Minute AMRAP
16/12 Calorie Row
12 Pull Ups
10 Pistols
8 Push Press (95/65)(65/45)
Stimulus/Focus: Try to do all work unbroken. Aim for five rounds.
Cool Down: Tabata Bar Hangs
Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT
400 Meter Run
30 Kettlebell Swings (1.5/1)(1/25#)
15 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: The goal is to complete this work as fast as possible. You will have a one to one work rest ratio. If it takes you 5 minutes 25 seconds to complete the first round, rest that long before starting the second round. Your time will be the final clock time after your third round, which will include your rest times.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
*Switch hands at turn around point*
10 Goblet Squats (KB from WOD)
Warm up: Coach’s Choice
Strength/Skill: Gymnastics – 15 Minute EMOM
Minute 1: 20 Second Freestanding Handstand Hold
Minute 2: 2 Strict Ring Muscle Ups
Minute 3: 15 Single Unders + 15 Double Unders + 15 Crossovers
WOD: Six 2-Minute Rounds (1 Minute Rest)
A) AMRAP
30 Double Unders
2 Wall Walks
B) AMRAP
30 Double Unders
5 Handstand Push Ups
C) AMRAP
30 Double Unders
10 Meter Handstand Walk
Stimulus/Focus: Push hard for each two minutes. You have one minute to rest. You’ll do each round two times. You’ll enter a rep count for each round.
Cool Down: Tabata Shoulder Taps
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Cap)
10 Overhead Squats (115/75)(75/55)
20 Strict Push Ups
30 Ab Mat Sit Ups
Stimulus/Focus: This workout will be very midline focused. Aim to do your OHS unbroken. Break your push ups in sets as needed to focus on perfect form. Keep moving on the ab mat sit ups.
Cool Down: 4 Rounds
15 GHD Extensions
100 Meter Run
