Warm-up: Coach’s Choice
Strength/Skill: 3-Position Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 70% of your 1 RM snatch. Get AHAP. Lift on a 3-minute clock.
Complex=High Hang Snatch, Hang Snatch, Snatch
WOD: 6 RFT (15 Minute Cap)
6 Power Snatch (95/65)
12 Buprees over the Bar
Teen/Masters RX: 65/45
Stimulus/Focus: This should be a fast moving workout. Try to do all work unbroken. Rest as needed to keep your reps together.
Cool Down: 5 Minutes of Shoulder Stretching and Mobility
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 7 Minute AMRAP
7 Dumbbell Push Jerk (50/35)
1 Rope Climb
Teen/Masters: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 6 rounds.
7 Minute AMRAP
7 Dumbbell Squats (50/35)(DBs can rest on shoulders or you can hold them in the front rack position)
1 Rope Climb
Teen/Masters RX: 35/20Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 5 rounds.
7 Minute AMRAP
7 Dumbbell Thrusters (50/35)
1 Rope Climb
Teen/Masters RX: 35/20
Stimulus/Focus: All dumbbell work should be unbroken, but challenging. Aim for 4 rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (50/35)
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Floor Press and Load 60% for the WOD
WOD: 5 Four-Minute Rounds for Reps
Max Effort Unbroken Floor Press (60% of 1 RM)
Stimulus/Focus: Push yourself as hard as you can in each round. Work until failure. Your score is the total reps in all five rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (25 Minute Cap)
-21-15-9-
Back Squat (95/65)
*Run 800 Meters at each (-)
RX+: 135/95
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65
Stimulus/Focus: This is a leg workout! Run fast (that is relative right?) and do all squats unbroken.
Cool Down: 4 Rounds of Couch Stretch
*Spend 20 seconds on each side and repeat for a total of four times
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: The Don For time:
66 Deadlifts, 110#
66 Box jump, 24″
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010To learn more about The Don click here
Stimulus/Focus: Hero WOD time! Push hard and have fun with this one!
RX: Deadlift (115/75); BJ (24/20); KB (1.5/1); Thrusters (55/35); Wall Balls (20/14)
Teen/Masters RX: 75/55; BJ 24/20; KB (1/25#); Thrusters (35/25); Wall Balls (14/10)
Cool Down: Enjoy your Memorial Day with Family and Friends
Warm-up: Coach’s Choice
Strength/Skill: Snatch (10 x 10 x 10 )
Use this time to work barbell cycling with light weight. Lift on a 3-minute clock.
WOD: Out and Back For Time (30 Minute Clock)
20 Snatch 75/55
40 Burpees
60 Slam Balls (30/20)
80 Ab Mat Sit ups
100 Double Unders
80 Ab Mat Sit Ups
60 Slam Balls (30/20)
40 Burpees
20 Snatches (75/55)
Teen/Masters RX: 20/15 slam ball and 55/35 barbell
Stimulus/Focus: This entire workout will tax your lungs. Try to do big sets on the snatches, slam balls, and dubs–aim for 2-3 sets per movement if possible. Shoot for steady work on the burpees and ab mat sit ups–just don’t stop.
Cool Down: 400 Meter Run with Slam Ball from WO
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 16 Minute AMRAP
4 Floor Press (135/95)
8 Toes to Bar
Teen/Masters RX: 95/65
RX+: 185/135
Teen/Masters RX+: 135/95
Stimulus/Focus: A press and a pull. Shoulders are going to be spent. Try to do the work unbroken. Aim for 10-12 rounds.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Review the Movement
WOD: Deadlift (8 x 8 x 8 x 8 x 8 x 8 x 8 x 8)
Start at 70% and get AHAP. Lift on a 3-minute clock.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 10)
Use 65% for all sets. Lift on a 3-minute clock.
WOD: 10 RFT (15 Minute Cap)
10 Push Press (45/35)
10 Overhead Alternating Step Lunges (45/35)
Teen/Masters RX: 35/25
Cool Down: 5 Rounds
5 Ring Pull Ups
5 Toes to Rings
Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Ups & Progressions
WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Air Squats
5-4-3-2-1
Ring Muscle Ups
Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are.
Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups
