Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
30 Double Unders
15 Overhead Squats (95/65)(65/45)
Stimulus/Focus: This should be a light weight for the overhead squats–one that you can do unbroken or in two sets. Aim for 8-10 rounds.
Cool Down: Tabata Ab Mat Sit Ups
Warm up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Luke
For Time
400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
click here
Stimulus/Focus: A Hero WOD for Memorial Day! We haven’t programmed this one before . . . have fun with it! Aim for 30-35 minutes.
Cool Down: Athlete’s Choice-Happy Memorial Day!
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: Back Squat
5 x 5
Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
Burpees over Bar (Bar Facing)
Clean & Jerks (135/95)(95/65)
10 Meter Shuttle Run
*Start with 1 repand add 1each round.
Stimulus/Focus: Settle in and just keep moving. Be fast on the runs and burpees. Completing the clean and jerks in singles might be the place to rest in this workout.
Cool Down: Tabata Chin Over the Bar Holds
Warm up: Coach’s Choice
Strength/Skill: Paused Power Snatch (below the knee)
12 Minute EMOTM
Minute 1-4: 1 @ 70%
Minute 5-8: 1 @ 75%
Minute 9-12: 1 @ 80%
Stimulus/Focus: Complete one rep every minute on the minute for12 minutes. Record your last successful weight for four reps.
WOD: 5 RFT (15 Minute Cap)
21 Ab Mat Sit-Ups
15 Dumbbell Deadlifts (50/35)(35/20)
9 Dumbbell Push Press(50/35)(35/20)
Stimulus/Focus: This work should be done fast and unbroken. Rest after your 14th deadlift. Go directly into your push presses after picking up the 15th deadlift.
Cool Down:
200 Meter Farmers Carry (Both Dumbbells from the WOD)
200 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: “The Seven”(30 Minute Cap)
7 RFT
7 Handstand Push Ups
7 Thrusters (135/95)(95/65)
7 Knees to Elbows
7 Deadlifts (225/155)(155/105)
7 Burpees
7 KB swings (2/1.5)(1.5/1)
7 Pull-Ups
Stimulus/Focus: Hero WOD! Push hard. Try to do all work unbroken. Set an awesome PR!
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Power Clean + Front Squat
10 x 1 + 1
Stimulus/Focus: Lift one complex every minute on the minute for 10 rounds. Use 90% of your power clean 1 RM.
WOD: 4 Rounds (3 Minutes Work / 3 Minutes Rest)
10 Front Squats (135/95)(95/65)
10 Box Jumps (24/20)
*Masters Step Up*
Row for Max Calories
Stimulus/Focus: Complete all work unbroken. Push as hard as you can on the rower. You have a 1:1 work rest ratio today, so do not rest on the row.
Cool Down: Tabata Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Gymnastics
12 Minute EMOM
Min 1: 30 Second Wall-Facing Handstand Hold
Min 2: 8 Tempo Ring Rows (2 Seconds Up/2 Seconds Down)
Min 3: 20 V-Ups
WOD: 3 RFT (8 Minute Cap)
4 Wall walks
8 Strict pull-ups
12 Box Step Ups (24/20)
Stimulus/Focus: Find a good pace and keep moving. You’ll have any time left in the 8 minutes for rest, plus a set four-minute break before the next workout.
3 RFT (8 Minute Cap)
4 Handstand Push Ups
4 Pull-Ups + 4 Toes to Bar+ 4 Pull-Ups + 4 Toes to Bar
12 Box Jump Overs (24/20)
Stimulus/Focus: Aim to complete all rig reps unbroken if possible.
Cool Down: Tabata Arch Holds (20 Second Holds/10 Seconds Rest)
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: Snatch Pull + Below the knee Power Snatch + OHS
10 Minutes to Work the Complex
Stimulus/Focus: Get AHAP for the complex in 10 minutes.
Snatch Pull + Below the knee Power Snatch + OHS
6 x 1
Stimulus/Focus: Use 90% of your heaviest and complete one complex every minute on the minute for 6 minutes.
WOD: 4 RFT (20 Minute Cap)
400 Meter Run
15 Power Snatches (95/65)(65/45)
15 Burpees over Bar (Lateral)
Stimulus/Focus: Classic CrossFit . . . a little bit of everything. Embrace the suck and keep moving. Stay steady on the run and burpees. Try to complete the power snatches in 2-3 sets each time.
Cool Down: 3 Rounds Shoulder Mobility
5 Wall Wipes Per Side
5 Dolphin Planks (5-Second Hold)
