Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Get Ready to WOD!

WOD: Cameron

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′

In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012To learn more about Cameron click hereFemale RX: 20″ box, 14# wall ball
Masters RX: 14/10 wall ball

Stimulus/Focus: Benchmark Time! Have fun!

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review the Deadlift

WOD: Deadlift for Total Weight
10-5-3-1-1-1-3-5-10

Stimulus/Focus: Your goal is to lift as much weight as possible in this workout. You will lift on a 3-minute clock. Each set must be touch and go reps. You must lower the last rep. Start around 65% and see where you can get. You can only count successful rounds. If you fail a round, you cannot attempt it again during that 3 minutes. Your score is your total pounds lifted.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 16 Minute AMRAP
4 Power Snatches (115/75)(75/55)
8 Burpees over the Bar

Stimulus/Focus: This is a moderate weight and a strenuos cardiovascular movement. The longer time domain should cause you to find a steady pace and keep moving. Do not go out too hard. Aim for 10-12 rounds.

Cool Down: Tabata Chin Over the Bar Hold

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (6 x 6)

Use 75% for all sets. Lift on a 3-minute clock.

WOD: 5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Deficit HSPUs
*Two 45# plates for males/one for females*
*Rest 2 Minutes Before Next AMRAP

5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Strict HSPUs
*Rest 2 Minutes Before Next AMRAP

5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 HSPUs

Stimulus/Focus: These AMRAPs are meant to focus on gymnastics. The weight for the back squat is moderate and remains constant. The gymnastics movements increase in difficulty. Find scales that achieve that stimulus for you.

Cool Down: Tabata Hollow Rock Holds

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: Shoulder Press (5 x 4 x 3 x 2 x 1)

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
500/350 Meter Row
*Pull the distance in as few pulls as possible.
*Complete twice the number of pulls to equal the distance in double unders (for example, if it takes you 40 pulls, do 80 double unders).

Stimulus/Focus: Cardio WOD! Just keep moving! Pull hard, not fast!

Cool Down: Your Choice

Warm-up: Coach’s Choice

Strength/Skill: Muscle Up Progressions

WOD: 20 Minute AMRAP
2 Ring Muscle Ups
25 Air Squats
50 Ab Mat Sit Ups

Stimulus/Focus: All the bodyweight stuff! Pull, squat, midline. Find a good pace and keep moving. Aim for 4-5 rounds.

Cool Down: Tabata Plank Holds

Warm-up: Coach’s Choice

Strength/Skill: Power Clean (4 x 3 )

Use 75% for all sets. Lift on a three minute clock.

WOD: 10 Minute EMOTM
100 Meter Run
Max Effort Power Cleans (135/95)(95/65) with Remaining Time in the Minute

Stimulus/Focus: Move fast! It is only 10 minutes. You will be gassed the entire time. Score is your number of power cleans in the ten minutes.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 100 Overhead Squats (75/55)(55/35) For Time
*3 Burpees at the Top of Every Minute

Stimulus/Focus: This will be taxing on your muscles and lungs. There is nowhere to slow down. The weight you use for the overhead squats should allow you to full snatch the first rep every time and keep moving quickly. Try to start the burpees right at the top of the minute and have the bar back into position by 15 seconds into the minute. Transitions are going to be key.

Cool Down: 50 Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (4 x 4 x 4 x 4 x 4 x 4)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (12 Minute Cap)
21 Deadlifts (185/135)(135/95)
21 Pull Ups
15 Deadlifts (185/135)(135/95)
15 Chest to Bar Pull Ups
9 Deadlifts (185/135)(135/95)
9 Strict Pull Ups

Stimulus/Focus: This will be taxing on your grip. You may want to do the deadlifts in singles to save your forearms for the pull ups. Try to do your pull ups in no more than three sets each time.

Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Push Ups