Warm-up: Coach’s Choice
Strength/Skill: Back Squat
(Warm up to your 75% for the WOD)
WOD: 40 Minute Clock-Every Other Minute
*5 Back Squats at 75% of 1 RM
Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps at proper range of motion.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: 25 Minute AMRAP
2 Rope Climbs
20 Double Unders
200 Meter Run
Stimulus/Focus: This workout will be challenging on the legs and lungs. Find a steady pace and work through the long time domain.
Cool Down: Tabata Seated Knees to Elbow
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 )
Use 90% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute Cap
25 Pistols
50 Lunges
75 Air Squats
100 Deadlifts (95/65)(65/45)
75 Air Squats
50 Lunges
25 Pistols
Stimulus/Focus: Leg destroyer! Just keep pushing through it. There is no where to rest them.
Cool Down: Run 400 Meters . . . just kidding!
50 Ab Mat Sit Ups
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.To learn more about Murph click here
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 5 )
Use 60% for all sets and work barbell cycling. Lift on a 2-minute clock.
WOD: For Time (No Cap)
100 Double Unders
25 Snatch (60%)
100 Double Unders
25 Snatch (60%)
100 Double Unders
Stimulus/Focus: This WOD will be cardiovascularly taxing. Try to do small sets of work and take quick breaks. Keep your heart rate from spiking to high.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk
WOD: 30 Minute AMRAP
10 Burpees
20 Ab Mat Sit Ups
10 Handstand Push Ups
Stimulus/Focus: This workout will be taxing on the shoulders and lungs. The long time domain will be challenging. Find a steady pace and just keep moving. Aim for 10 rounds.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
WOD: Four Couplets
*Five minute cap on each. No time to rest in between.
21-15-9
Floor Press (95/65)(65/45)
Kettlebell Swing (1.5/1)(1/25)
21-15-9
Floor Press (95/65)(65/45)
Kettlebell Clean (1.5/1)(1/25)
21-15-9
Floor Press (95/65)(65/45)
Goblet Squat (1.5/1)(1/25)
21-15-9
Floor Press (95/65)(65/45)
Kettlebell Snatch (1.5/1)(1/25)
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 8)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
25 Deadlifts (135/95)(95/65)
15 Wall Balls (20/14)(14/10)
Stimulus/Focus: Leg crusher! Aim to take only one break on deadlifts and go unbroken on wall balls.
Cool Down: Tabata Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
1-2-3-4-5-6-7-8-9-10
Box Jumps (24/20)
10-9-8-7-6-5-4-3-2-1
Push Press (95/65)(65/45)
RX+: (30/24)(135/95)
Masters RX+: (30/24)(95/65)
Stimulus/Focus: A total body workout! This should be done unbroken. Take short rests in between movements.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 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!
