Monday 9/12
Warm Up
12 Spider Man Lunges
20 Leg Swings
12 Lunge with Twist
2 Rounds
25 Doubles/ Singles
100m Run
10 Burpees
:15 Skill
Core Tabata
8 Rounds (4 min total)
20 seconds of work with 10 seconds of rest, alternating movements each round.
Hollow Hold
Superman


:25 WOD
On a 30 min clock
0:00-15:00
Every 5 Minutes Perform:
400m Run
30/25 Cal Bike
15:00-30:00
Every 5 Minutes Perform:
30/25 Cal Bike
400m Run
Target Score – 4 min per round

Scaling:

• Run: Reduce distance if the run will take more than 2:30 in any round
• AirBike: Should not exceed 1:45 to complete in any round. Row 400m
  or 20 Burpees if AirBike logistics are an issue.
  Coach Focus: The goal for today’s 6 intervals is for your athlete to push
  each round without sacrificing later rounds due to poor pacing. Each
  round should allow for a minimum of 1 minute of rest, where most
  athletes will have between :60 and :90 of rest per round. If class logistics
  are an issue, consider having 1/2 the class start running first, and the
  other half biking first. One note about the flip-flop for larger classes is
  that coaches will need to be very aware of the partners, ensuring that the
  will complete each movement of the round in approximately the same
  amount of time.

:55 Cool Down
Lizard
Pigeon

9/11 tribute wod

• 2001 meter Run
• 11 Box Jumps (30/24 in)
• 11 Thrusters (125/85 lb)
• 11 Chest-to-Bar Pull-Ups
• 11 Power Cleans (175/115 lb)
• 11 Handstand Push-Ups
• 11 Kettlebell Swings (2/1.5 pood)
• 11 Toes-to-Bars
• 11 Deadlifts (170/115 lb)
• 11 Push Jerks (110/75 lb)
• 2001 meter Row

Endurance-
8am-
Teams of 2- another non stop 36 minutes of work wod. getting our run on and machines
12 minute per machine (bike, ski, row)
Partner 1-Run 200m
Partner 2-machine for calories
*switch when partner 1 gets back


Warm Up
Alt. EMOM 8 Minutes
1- 5 Burpees + :15 Handstand Hold
2- 5 Burpees + :15 Sandbag Bear Hug Hold
3- :30 Dead Hang into 5 Gymnastic Kips
4- :45 Machine/Shuttle Runs

CrossFit Workout 9am
EMOM 30 Minutes, rotating (6 rounds of each)
15 Deficit HSPU 2/1″ (or Hspu or db push press)
8 Sandbag Cleans 150/100lbs
8 chest to bar pull ups
Max Calorie Machine
Rest
Score is total cals.
If you dont finish the work for the HSPU, sandbag clean, and chestbars… your cals dont count for that round.. (but do them anyway)

Scaling

Feel: Gas
Pacing: Sustain
Target Score: Each section should not exceed :50 of work (except for calories/
shuttle runs). 15/12 Calories per round is the target for calories. If running shuttles,
score will be slightly less.
Firebreather Score: Each section should not exceed :50 of work (except for
calories/shuttle runs). 20/16 Calories per round is the target for calories. If
running shuttles, score will be slightly less.
Scaling:

DHSPU: Should not exceed :45, reps may be reduce to as few as 5, but most will
benefit from a removal of the deficit vs. reducing reps. go to db presses if not going upside down

SB Cleans: Should not exceed :50 to complete, if on the fence, use a lighter bag
and move the reps faster.

Pull ups- Should not exceed 2 sets. Reduce repetitions or scale to the most
difficult pulling gymnastic movement available.

Rest: RX IT!
Coach Focus: The station style workout should allow up to 5 athletes to share one
“set” of equipment, making class logistics easier. EMOMs are an extremely
effective tool, but they are a double-edged sword that can either make workouts
too easy or too hard if not calibrated properly. All non-calorie/running stations are
about being

Friday 9/9

Warm Up

500M Row

Then Coach Lead Barbell Warm Up

1^st round w/ Coach – 2^nd solo

5 Empty Bar Front Squats

5 Strict Press

5 Empty Bar Thrusters (building off this for a thruster review)

:15 Strength

Find 3 RM Thruster

:35 WOD

Jackie Pro

For time:

 1,000-m row

50 thrusters 95/65lbs

30 bar muscle-ups

Target: 9-14 Minutes

Time Cap: 15 Minutes

Target Row Pace:

Men’s Row Pace: 3:30 (1:45/500m or faster)

Women’s Row Pace: 4:00 (a 2:00/500m pace or faster)

:55 Cool Down

Twisted Cross

Seal

Thursday 9/8

Warm Up

50 foot  High Knees

10 Jumping Air Squats

50 foot Butt Kicks

10 Jumping Air Squats

Then Coach Lead Barbell Warm Up

5 Snatch Grip High Pull

5 Snatch from Power Position

5 Hang Snatch

5 Snatch from Shin

3 Tempo Snatch w/ Empty Bar

:15 Strength

Tempo Power Snatch

(5 second pull from the floor)

5×3 @60% of 1RM

~ :35 WOD

Hat Trick

 Every 6 minutes for 18 Minutes (3 rounds)

Sprint 100m

20 wall-balls 20/14lbs

 6 dumbbell squat snatches 70/50lbs

Target: 1:30-3:00 per round

Each round has a 3-minute cap, so athletes work from 0:00 – 3:00, rest from 3:00 – 7:00, work from 7:00 – 10:00, rest from 10:00 – 14:00, Work from 14:00 – 17:00.

:55 Cool Down

Overhead Bench Stretch

Lying Knee to Chest