Coach’s Choice
For Time:
50/40 Calorie Bike
50 Ring Rows
25/20 Calorie Bike
50 DB Push Press (40/25)
25/20 Calorie Bike
50 Knees To Elbow
50/40 Calorie Bike
LAX Ball Each Pec For 2 Minutes
+
15 Banded Pass Thrus
15 Banded Around The Worlds Each Way
15 Bar Kips
:30 Dead Hang Hold
-Rest :30 Between A1+A2-
Health/Function:5X6-8 Single Arm DB Row Per Arm @ 30×1 Tempo
Performance (RX):5XMax Effort Rep Ring Rows With Feet Elevated On Box @20X2 Tempo
Competition/Sport (RX+):5XMax Effort Reps Strict Pullups @ 20X3 Tempo
-Rest 2 Minutes; Go Back To A1-
*16 Minute Time CAP
Health/Function
5 Rounds For Time:
6 Pushups Or Cage Assisted Pushups @ 20×1 Tempo
8 Ring Rows @ 20×1 Tempo Or SA DB Row
10 Ab Mat Situps
40 Jump Rope Singles
Performance (RX)
5 Rounds For Time:
1 Rope Climb (Sub=3 Lying Rope Pulls)
8 Knees To Elbow
8 Hand Release Pushups
25 Double Unders
Competition/Sport (RX+)
For Time:
75 Double Under Buy In:
4 Rope Climbs/24 Pushups Off KB’s
3 Rope Climbs/20 Pushups Off KB’s
2 Rope Climbs/16 Pushups Off KB’s
1 Rope Climb/12 Pushups Off KB’s
75 Double Under Buy Out
EMOM FOR 36 Minutes:
1st: SA LEFT DB Strict Press 8-10 Reps @ 30×1 Tempo
2nd: SA Right DB Strict Press 8-10 Reps @ 30×1 Tempo
3rd: Dbl. DB Bent Over Row 8-10 Reps @ 30×1 Tempo
4th: 15-18 Ab Mat Situps
5th: 8-12 Pushups @ 30×1 Tempo
6th: Rest
FOLLOW ROM WOD OR BELOW:
*Banded Shoulder Across Arm Hold
*LAX Ball Lat
*LAX Ball Tricep
Partner A: 15/12 Calorie Row; Increase Pace Each 5/4
Partner B:
5 Alternating Child’s/Cobra Pose
10 Grasshoppers/Leg
15 Good Mornings
20 Glute Bridge (Hold 1 Sec At Top)
+
Warm Up Barbell Movement
Teams Of 2 (1 Works/1 Rests)
For Time:
50 Deadlifts (185/125)/(50/40) Calorie Row
40 Lateral Burpees Over Barbell/(40/32) Calorie Row
30 Front Squats (155/105)/(30/24) Calorie Row
20 Lateral Burpees Over Barbell/(20/16) Calorie Row
10 Clean And Jerks (135/95)/(10/8) Calorie Row
*Take Weight Off Barbell For Next Movement; Load Weight Accordingly
FOLLOW ROM WOD OR BELOW:
*LAX Ball Mid Back
*Scorpion Hold
*Banded Lying Twist Hold
2X
100 M Jog
5 Ankle Pulses Per Leg
10 Power Jumps
5 Yoga Pushups
10 Ring Rows
:20 Dead Hang Hold
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
Select Murph Or 1/2 Atalanta
1/2 Atalanta:
1 Mile Run
50 HSPU
100 Alternating Pistols
150 Pullups
1 Mile Run
If you have a 20# vest or body armor, wear it.
For Time:
1 Mile Run
100 Pushups
200 Ab Mat Situps
300 Double Unders (600 Singles)
1 Mile Run
FOLLOW ROM WOD OR BELOW:
*5 Minute Bike Cool Down
*LAX Ball Lats And Chest
*BB Quad Smash
Coach’s Choice
For Time:
200 M OH Plate Walk (45/25)/(100/80) Calorie Row
100 DB Step Overs (35/20)(20/16″)/(75/60) Calorie Row
50 Toes 2 Rings/(50/40) Calorie Row
25 DB Thrusters (35/20)/(25/20) Calorie Row
2 Minute Foam Roll/KB Smash Each Quad
2 Minute Bike (Increase Pace Each :30)
5 Grasshoppers/Leg
10 Alternating Elephant Toe Touch
5 Sampson Stretch Per Leg
10 Lunge Variety From WOD-No Weight+Follow Tempo
4X6-8 Reps Per Leg @ 30×1 Tempo
-Rest :30 Between Each Leg-
-Rest 2 Minutes Between Sets-
Health/Function: DB Rear Step Lunge
Performance (RX): Rear Foot Elevated Lunge
Competition/Sport (RX+) Back Rack Step Up (20/16″)
ALL PROGRAMS:
Bike For Meters
4X1:45 ON/2:15 OFF Between Rounds
Every Minute On The Minute For 10 Minutes:
*Alternate Movements
Evens: Upside Down KB Walk 50 Feet Left+50Feet Right
Odds: 20 Second Banded Pallof Press Per Side
EMOM For 30 Minutes:
1st: 8-10 Lunges @ 30×1 Tempo Right
2nd: 8-10 Lunges @ 30×1 Tempo Left Leg
3rd: :30 Hollow Rock Hold
4th: 50 Feet Upside KB/DB Walk Left+Right
5th: Rest
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Banded Couch
*LAX Ball Glutes
1 Minute LAX Ball Each Calf
10 Ankle Circles Each Way
20 Downward Dog Calf Raises Each Leg
30 Jumping Jacks
40 Bounding Jumps
+
400 M Row Or 800 M Bike At WOD Pace
3X6:30 Minutes Bike OR Row; Rest 3:30 Between Efforts
*Increase Pace Slightly Compared To Last Week
Example: Row Pace Last Week 2:07; This Week Aim For 2:03-2:06
-Make Sure To Record Pace-
-Rest 3:30 Between A+B-
6 Minute AMRAP:
Health/Function
5 Burpees Or Half Burpees
7 Med Ball Cleans (20/14)
40 Jump Rope Singles
Performance (RX)
5 Burpees
10 DB Power Cleans (40/25)
25 Double Unders (Sub=25 Lateral DB Hops)
Competition/Sport (RX+)
20 DB Squat Cleans (50/35)
40 Burpees To 6″ OH Reach
20 DB Squat Cleans
*Max Effort Double Unders With Time Remaining
Every 4 Minutes For 28 Minutes:
200 M Run
30 Double Unders Or 30 Singles+15 DB Lateral Hops
10 Med Ball Or DB Cleans
8 Burpees
*Rotate Order Anyway You Want Each New Round
FOLLOW ROM WOD OR BELOW:
*KB Calf Smash
*KB Ankle Distraction
*Banded Ankle Dorsiflexion Stretch
Coach’s Choice
Every 5 Minutes For 35 Minutes:
200 M Run
30 Double Unders (Sub=30 Singles+15 DB Lateral Hops)
15 Over The Shoulder Ball Toss (50/30)
10 DB Renegade Rows (40/25)
5 Burpees
*Rotate New Order Every New Round
15 Banded Pass Thrus
15 Banded Around The Worlds Each Direction
15 Banded Pull Aparts
15 Banded Face Pulls
15 Ring Rows
-Rest :30 Then Perform A2-
Health/Function: 8-10 KB Gorilla Rows @ 20×1 Tempo Per Arm
Performance (RX): Max Effort Strict Chinups @ 30×2 Tempo
Competition/Sport (RX+): 4-5 Seated L-Sit Rope Pull
-Rest 2 Minutes And Go Back To A1-
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3 Rounds:
600 M Run
21 KB/DB Swings
15 Box/Chair Step Ups
12 DB Push Press
9 Pike Pushups
FOLLOW ROM WOD OR BELOW:
*LAX Ball Rear Delt
*Banded Chest Opener
*Banded Bully
Coach’s Choice
For Time:
800 M Run
63 KBS (1.5/1.0)
21 Pullups
800 M Run
21 Pullups
63 Hand Release Pushups
800 M Run
