Workouts of the Day

Coach’s Draw

A)

8 Intervals Each For Time:

6 DB Box Step Ups (50’s/35’s, 24”/20”)

200m Run

*Rest 1:2 (work : rest) between sets.*

Modified:

8 Intervals Each For Time:

6 DB Box Step Ups (35’s/25’s, 20”/18”)

200m Run

*Rest 1:2 (work : rest) between sets.*

B) Accessory Work:

1) Pistols: 40L/40R

20-40 Left leg then 20-40 Right leg (aka Single Leg Squats)

C) Optional After Class Accessory Work:

1) Box Jumps

Accumulate 15-25 reps.

Step down each rep.

You pick the height.

NOT for time, focus is on explosive power.

A)

For Time:

50/35 Cal Row

50 KBS (53/35)

40/30 Cal Row

40 KBS

30/20 Cal Row

30 KBS

20/15 Cal Row

20 KBS

10/7 Cal Row

10 KBS

Modified:

For Time:

30/20 Cal Row

30 Russian KBS (35/26)

25/20 Cal Row

25 KBS

20/15 Cal Row

20 KBS

15/10 Cal Row

15 KBS

10/7 Cal Row

10 KBS

C)

Optional After Class Accessory Work:

1) Choose One:

-Barbell Bent Over Row: 12-12-12-12

3-4x 8-12 reps.

Use the heaviest weight possible for each set.

Rest as needed between sets.

-Single Arm Dumbbell Row: 12-12-12-12

3-4x 8-12 reps per arm.

Use the heaviest weight possible for each set.

Rest as needed between sets.

2) Bulgarian Split Squat: 12-12-12

2-3x 8-12 reps per leg.

Use the heaviest weight possible for each set.

Rest as needed between sets.

A)

“Linchpin Test 1”

For Time:

400m Run

“Fran” (75/55)

400m Run

“Fran” (75/55)

400m Run

Fran = 21-15-9 Thrusters and Pull-ups

Modified

For Time:

400m Run

Modified “Fran” (75/55)

400m Run

Modified “Fran” (75/55)

400m Run

Modified Fran = 15-12-9 Thrusters and Pull-ups/Ring Rows

B) Accessory Work:

1) Landmine Twist: 12-12-12

3x 8-12 reps

Use the heaviest weight for each set.

Rest as needed between sets.

C)

Optional After Class Accessory Work:

1) Bulgarian Split Squat: 12-12-12

2-3x 8-12 reps per leg.

Use the heaviest weight for each set.

Rest as needed between sets.

2) Planche Progression Work

For Quality Spend 5-10 min at whichever step in the progression is appropriate.

A)

5 Rounds For Max Reps:

5 min EMOM

Double Unders

Rest 1 min

Burpees

Rest 1 min

Hollow Hold/Rocks

Modified

5 Rounds For Max Reps:

5 min EMOM

Single Unders

Rest 1 min

Burpees

Rest 1 min

AbMat Sit-ups

B)

Accessory Work:

1) Plank Hold

Accumulate 1-2 min.

C)

Optional After Class Accessory Work:

Choose One:

-Row: 2x 300 m for time

Rest 2 min between sets.

-Run: 2x 200 m for time

Rest 2 min between sets.

-Bike: 2x 1 min intervals for Cals

Rest 2 min between sets

Score is total reps (Cals) performed for both intervals.

A)
Clean & Jerk: 2-2-2-2-2-2-2

w/ 3 sec pause at the bottom of the Jerk

Use the heaviest weight for each set.

Rest as needed between sets

Recommended weight 70-85% or higher of 1RM

Modified

Power Clean & Push Press: 2-2-2-2-2-2-2

Use the heaviest weight for each set.

Rest as needed between sets

Recommended weight 70-85% or higher of 1RM

B)

Accessory Work:

1) Clean Pulls: 5-5-5-5

3-4x 2-5 reps

Use the heaviest weight for each set.

Rest as needed between sets.

Recommended weight 80-110% or 1RM Clean.

C)

Optional After Class Accessory Work:

1) Shoulder Press: 12-12-12

3x 8-12 reps

Use the heaviest weight possible for each set.

Rest as needed between sets.

9/11 Tribute WOD

2001m Row or 1.25 mile Run

11 Box Jumps (30”/24”)

11 Thrusters (125/85)

11 Burpee C2B Pull-ups

11 Power Cleans (170/120)

11 HSPU’s

11 KB Swings (53/35)

11 T2B

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 1.25 mile Run

A)
“McGhee”

30 min AMRAP:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24”/20”)

Modified:

“McGhee” – Modified

30 min AMRAP:

5 Deadlifts (185/135)

13 Push-ups

9 Box Jumps (20”/12”)

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

B) Accessory Work:

1) Side Plank: 2x 120 secs

Accumulate 1-2 mins per side.

Rest as needed between sets.

2) Pull-up Bar Hang: 1x 180 secs

Accumulate 2-3 mins.

A)

10 RFT:

4 x 50m Shuttle Runs

50 m DB Farmers Carry (50s/35s)

5 m Handstand Walk

Modified:

10 RFT:

4 x 50m Shuttle Runs

50 m DB Farmers Carry (35s/25s)

1 Around-the-Box Rotation

C)

Optional After Class Accessory Work:

Choose One:

-Row: 1000 m

All out effort for time

-Run: 800 m

All out effort for time

-Bike: 3 min AMRAP

3 mins for max Cals

A)

4 Rounds Each For Time:

7 Ring Muscle-ups

7 Push Jerks (65% 1RM)

20/15 Cal Assault/Echo, 30/23 Cal Schwinn

*Rest 1:1, up to 1:2 (work : rest) between sets.*

Sub 20/15 Cal Row if no bike available

Modified

4 Rounds Each For Time:

7 Low Ring Muscle-ups

7 Push Press (65% 1RM)

20/15 Cal Assault/Echo, 30/23 Cal Schwinn

*Rest 1:1, up to 1:2 (work : rest) between sets.*

Sub 20/15 Cal Row if no bike available

B) Accessory Work:

1) Turkish Get-ups

3 Rounds for Quality: 7 Left/7 Right

5-7 Left/5-7 Right

Rest 1-2 min between sets.

You choose the load.

C)

Optional After Class Accessory Work:

1) Power Clean & Jerk Complex: 1-1-1

Complex = 7 Power Cleans + 7 Jerks

Perform the complex 2-3 times.

Use the heaviest weight for each set.

Rest 2 mins between sets.

Jerks may be Push or Split.

Does NOT need to be completed unbroken.

2) Supinated Grip Pull: 3x 12

3x 8-12 reps

Break up sets as needed.

Rest as needed between sets.

Perform chin over bar pull-up with palms facing you.

3) Overhead Carry: 1-1-1

3x 100 ft

Use the heaviest weight for each set. (KBs or DBs)

Rest as needed between sets.

Specify distance in notes.