Warm-up: Light run for 15: minutes before stretching. Focus on hamstrings, adductors, quads and hips. 5 sets of 5 pull-ups, 10
push-ups and 15 squats in before measuring out the 100 meters for the strength workout.

WOD: 100 meters of overhead weighted lunges with 45 lbs. Arms locked out and knees to the deck for each movement to count. If you must stop there is a 15 push-up penalty for each infraction that goes up by 5 each time. 15 the first time, 20 the second and 30.... The more you stop, the harder it gets.

Strength: Rest

Endurance: 45 minute ruck march with 35 lbs. If available, get 10 minutes of hill time on a modest slope (5 – 10% at most). Consistently move, set a pace and stick to it.

Coach’s comments: Equipment needed- Ruck, sand bag and 45 lbs. Post workout hydrate, stretch, roll out and ice if necessary.

Warm-up: Start off with a light KB or DB snatch, approximately 20% of body weight- 2 sets of 20 reps. Move onto dive bomber push-ups and pause when you’re all the way back with your arms extended. Really push those hands into the ground and extend as far as possible to stretch those shoulder joints. Start light with the front squats and move up in 5 – 10 lb increments to find that working weight.

WOD: How many rounds can you accomplish in 10 minutes of 5 pull-ups, 10 push-ups and 15 sit-ups?

Strength: Front Squat 5 sets of 3 reps, go heavy

Endurance: Pace run: 7:30 – 8:30 per mile for 30 minutes. Find that pace and hold it as long as possible. Mark down the total time you’re at that pace. We’ll work on increasing that threshold for work capacity at that level.

Coach’s comments: Equipment needed- Olympic bar, weight and somewhere to run. Wait at least 3 + hours after the strength and WOD before starting the endurance. Post workout hydrate, stretch, roll out and ice if necessary.

Benchmark: Isabel – 30 snatches at 135 lbs for time.

Warm-up: Start off with a light 5 minutes swim or jog and really warm up the shoulders, hamstrings, adductors and groin. The sprint work is going to be a fast and hard interval workout for a set distance. Once you’re ready get on it and push hard. For the WOD and strength, start light with the shoulder presses and move up in 5 – 10 lb increments to find that working weight. Both workouts are shoulder intensive, so take your time and really focus on getting a decent stretch and warm-up.

WOD: Backwards Fran 9 – 15 – 21 reps with 90 lb thrusters and pull-ups. Same weight, different scheme, totally different workout!

Strength: Shoulder press 3 sets of 3 reps then drop weight by 20% and 1 max set.

Endurance: Swim 800 meters with intervals of 20 seconds on and 10 seconds off. If no pool is available, run 2 miles with the same 20 seconds on and 10 seconds off interval.

Coach’s comments: Equipment needed- Olympic bar and weight. Endurance will come first today. Split the WOD and Strength away and do them 3 + hours later if possible. Post workout hydrate, stretch, roll out and ice if necessary.

Rest and recovery day. Light walk or other restorative activities. No impact today.

Warm-up: Begin with a 15 minute jog and start light by practicing 2 sets of 5 – 10 reps of each exercise before stretching out the lower back and shoulders. Make sure they’re warmed up prior to beginning the WOD.

WOD: 75 of each exercise for time: 20” box jumps, cleans (from the deck) with 90 lbs, 55 lb dumbbell or kettle bell swings, pull-ups and knees to elbows. Kettle bell or Dumbbell swings need to clear at least above the eyes and for each box jump or clean the hips need to open up all the way. No need to complete a single set at a time. Break them into

Strength: Rest

Endurance: Ruck march with 35 lbs between 30 and 45 minutes. Keep a consistent pace throughout.

Coach’s comments: Equipment needed- Olympic bar and weight. Wait at least 3 + hours after the strength and WOD before starting the endurance. Post workout hydrate, stretch, roll out and ice if necessary.

Warm-up: 400 meter light jog then side plank left 20 seconds, side plank right 20 seconds and
20 seconds of push-ups, repeating for as many rounds as you can without letting your knees touch the ground. Get a good stretch in today everyone, it’s a nasty one on the shoulders and lower body!

WOD: "The Devil's Mile" (Minus the B.A.T. flips…)
For time:
400m walking lunges
30 push ups
400m broad jumps
30 squats
400m Overhead carry #45/#35 plate
30 burpees
400m bear crawl

Strength: 3 sets of max push-ups, 3 minute rest between each.

Endurance: Rest

Coach’s comments: Equipment needed- 35# / 45# plate and 400 meters measured off. Get that warm-up in and make sure you’re stretched out prior to the WOD. Get the WOD lined up and
knocked out first before the strength workout. Post workout- hydrate, stretch, roll out and ice if necessary.