Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (5 x 4 x 3 x 2 x 1)

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

WOD:

For Time (3 Minute Cap)
21 Deadlifts (225/155)(155/105)
21 Pull Ups

For Time (4 Minute Cap)
15 Deadlifts (275/185)(185/135)
15 Chest to Bar

For Time (5 Minute Cap)
9 Deadlifts (315/205)(205/145)
9 Bar Muscle Ups

Stimulus/Focus: The three metcons have increasing time caps with increasing load and difficulty and decreasing reps. Work with your coach to find your appropriate scales.  There will be one minute of rest in between each WOD to change your weights and rest.

Cool Down: Tabata Side Plank 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: Push Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1)

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

WOD: For Time (12 Minute Cap)
10-1 Push Jerk (115/75)(75/55)
1-10 Chest to Bar

Stimulus/Focus: This will be very shoulder intensive. Try to go unbroken on the barbell. Keep a good pace on the chest to bars.

Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (10 x 8 x 6 x 4 x 2)

Start at 50% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Box Jumps (24/20)
Ring Push Ups

Stimulus/Focus: Find a steady pace on box jumps. Keep perfect form on the rings. Break into small sets to maintain that form.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Review the Front Squat and Build Up to WOD Weight

WOD: Front Squat (10 x 10)

Use 60% for all sets. Lift on a 2-minute clock.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Rope Climbs

WOD: For Time (30 Minute Cap)
100-200-300-400-500
Meter Run
10-20-30-40-50
Double Unders
5-10-15-20-25
Burpees
1-2-3-4-5
Rope Climbs

Stimulus/Focus: This is a grind. The increasing rep scheme will be very challenging. Find a pace and settle into work.

Cool Down: 3 Rounds
10 Candlestick Raises
5 Ring Dips

Warm-up: Coach’s Choice

Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2)

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

WOD: 12 Minute AMRAP
20 Ab Mat Sit Ups
10 Dumbbell Power Snatch (Left)(50/35)(35/20)
10 Dumbbell Power Snatch (Right)(50/35)(35/20)

Stimulus/Focus: Strive to do all work unbroken. Take short breaks between movements. Keep moving. Aim  for 5-6 rounds.

Cool Down: Tabata Supermans (2-second count)

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: Review the WOD movements and get ready to work!

WOD: “343” 9/11 Memorial WOD (Time)

“343”
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.

Cool Down: Athlete’s Choice: Work on something that is challenging for you for 5 minutes.

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 3)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
10 Push Press (95/65)(65/45)
50 Double Unders

RX+: (135/95)(95/65) and triple unders

Stimulus/Focus: This should be a fast workout. Strive to go unbroken on each round if possible.

Cool Down: 3 Rounds
5 Ring Pull Ups
5 Toes to Rings