WOD1298 - FRIDAY - SEPTEMBER 7th

2019 Cycle 1 Test Week Day 4

Warm-up
3 Steady Rounds
12 Russian KB Swings
Run 100m
:30 Goblet Squat Hold
Run 100m

Strength:
Find 2RM Hang Clean
The acceptable hang position is between mid thigh and the knee.

LITE
10 Minute EMOM:
6 DB Hang Cleans
 

Metcon:
RX
2 Rounds:
Row 50/40 Calories
50 Wallballs 20/14lbs
Run 400m
50 Empty Bar Thrusters
 

SCALED
2 Rounds:
Row 30/24 Calories
30 Wallballs 20/14lbs
Run 400m
30 Empty Bar Thrusters

SCALING:
Any machine instead of Row...bike or ski acceptable. 

LITE
Use DB for thrusters.

Side Work: 
Death by Assault Bike Calories

Min 1 – 1 Calories
Min 2 – 2 Calories
etc…
*More Options:
Bike Erg instead of AAB
Row or Ski instead of Bike

WOD1297 - THURSDAY - SEPTEMBER 6th

2019 Cycle 1 Test Week Day 3

Warm-up
Steady Through
:30 Dead hang from pull up bar
3:00 Row or Bike
30 Push Press - Empty bar or light weight

Strength:
Find 3RM Strict Press

LITE
Build to a heavy DB strict press and then perform 5x5 at that weight. 

Metcon:
RX
AMRAP 20 Minutes
4 Power Snatch 135/95lbs
8 Ring Dips
12 Box Jump Overs 24/20″
 

SCALED
Ligher Power Snatch
Push Ups instead of Dips

LITE
AMRAP 20 Minutes
8 Alt. DB Power Snatch
8 HR Push-ups
12 Box Jump Overs
 

WOD1296 - WEDNESDAY - SEPTEMBER 5th

2019 Cycle 1 Test Week Day 2

Warm-up
4 Steady Rounds
8 Toes to Bar or Hanging Knee Raises
10/7 Calorie Bike
10 Empty Bar Snatch Balance

Strength: 
Find your 2RM Hang Snatch

LITE
10 Min EMOM:
Peform 6-8 Alt. DB Snatches

Metcon: 
AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 115/75lbs
6,6, 9,9, etc. 

SCALING
Lighter Shoulder to OH

 LITE
Perform regular burpees.
Use DB and perform DB Push Presses. 

Sidework:
For Time:
Run 5k
*More Options:
Run 2 miles

WOD1295 - TUESDAY - SEPTEMBER 4th

FALL 2019 - OCF Cycle 1 - Test Week Day 1

Warm-up:
3 Steady Rounds
2:00 Banded Glute Activation (use small red bands)
15 Dumbbell Front Squats 50/35s
Row 500m or Run 400m 

Strength:
Find 1RM Back Squat
Find a PERFECT 1RM. Anything other than the best squat you can possibly perform will lead to issues when the percentages start to climb.

LITE
Build to a heavy Goblet Squat and then perform 5x5 at that weight. 

Metcon:
RX

3 Rounds:
75 Double Unders
12 Squat Cleans 95/65lbs (RX+ 115/75)
12 Chest to Bar

Scaling:
2x Single Unders
Lighter Squat Cleans
Regular Pull Ups or banded

LITE:
3 Rounds:
75 Double Unders
12 DB Squat Cleans
12 Chest to Bar

Sidework:
Death by Handstand Walk
Minute 1 – 4′
Minute 2 – 8′
Minute 3 – 12′
Etc.
Set up a turn around spot when necessary

WOD1294 - MONDAY - SEPTEMBER 3rd

Warm-up: 
Coaches Choice.

Metcon:
RX
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

*SCORE = TOTAL REPS

SCALED/LITE
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 14-lb. ball, 75-lb. deadlifts and cleans
Women: 10-lb. ball, 55-lb. deadlifts and cleans

WOD1293 - SATURDAY - SEPTEMBER 1st

Warm-up:
9 minute clock:
Partner A: 150m Row
Partner B: 7 air squats + 7 push-ups

Partner Metcon:
As many reps as possible with a partner:
Every 6 minutes for 5 rounds:
Run 400m together
-then in remaining time-
AMRAP of:
5 TTB
10 Single Arm DB Clean + Jerk (50/35) - 5 Right/5 Left
15 Wall Ball (20/14)
*One person completes a full round then you can switch. Only reps in the AMRAP count towards score. 

Scaling:
Use a lighter DB and sub hanging knee raises.

WOD1292 - FRIDAY - AUGUST 31st

Warm-up:
400m Run or 500m Row
-then-
Ankle and Calf Mobility.
-then-

RX
"Flight Simulator" For Time (12 min time cap):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
 

SCALED/LITE
12 min clock:
This will be skill work to practice your double unders. Use "Flight simulator" as practice.
 

Strength:
Build to 80-90% of your 1RM Squat Clean. 

Metcon:
RX
"Elizabeth" For Time:
21-15-9
Squat Clean (135/95)
Ring Dips

SCALED
21-15-9
Squat Clean (115/765)
Assisted Ring Dips
 

LITE
21-15-9
DB Squat Cleans
Assisted Ring Dips or Bench Dips

WOD1291 - THURSDAY - AUGUST 30TH

Warm-up:
10 Minute EMOM:
Odd: 10-15 Pushups
Even: 10-15 Air Squats

MetCon
For Time:
800m Run
30 Calorie Bike or Row
200m Single Arm Farmers Carry, 53/35lbs
600m Run
20 Calorie Bike or Row
200m SA Farmers Carry
400m Run
10 Calorie Bike or Row
200m SA Farmers Carry
(RX+ 70/53lb KB)

LITE
3 Rounds For Time:
400m Run
10 Calorie Bike or Row
200m SA Farmers Carry

Sidework:
Work on a weakness.
Examples: Double Unders, Pull-ups, Rope Climbs, etc. 

WOD1290 - WEDNESDAY - AUGUST 29TH

Warm-up:
10 minutes on Bike or Rower @ conversational pace. 
*Athletes can run but must have stop watch on them - 5 mins out and 5 mins back at conversation pace. 
-then- 
5 mins of Mobility for the Chipper 

Metcon: 
RX
Chipper Style WOD - For Time:
100 Double Unders
800m Run
60 WallBall (20/14) 
40 Burpee Box Jumps (24/20)
60 Wall Ball (20/14) 
800m Run
100 Double Unders

Scaled = 150 Single Unders, lighter wall ball, lower box if needed. 

LITE
For Time:
800m Run
60 single unders
40 Wall Ball
20 Burpee Box Jumps or Step-ups
40 Wall Ball
60 single unders
800m Run

Sidework/Strength:
Strict Press 5x5 AHAP. 
200m Run or Row btw sets. 

WOD1289 - TUESDAY - AUGUST 28TH

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Warm-up:
1000m Row or 800m Run
-then-
3 Rounds:
15 Russian KB Swings
15 PVC Pass Throughs
15 Walking Lunges

Metcon - HERO WORKOUT:
RX
"Roy" 
5 Rounds For Time (35 min time cap):
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull-ups

SCALED
5 Rounds For Time (35 min time cap):
15 Deadlifts (185/115)
20 Box Jumps (20/14)
25 Pull-ups or Assisted Pull-ups

LITE
5 Rounds For Time (35 min time cap):
15 Double KB Deadlifts
20 Box Jumps or Step-ups
25 Assisted Pull-ups or Ring Rows
*Scaling the number of rounds is an option for new athletes...3-5 Rounds. 

Sidework Skill:
AMRAP 7 Minutes:
7 Unbroken TTB
Rest as needed. Scale number if needed. 

WOD1288 - MONDAY - AUGUST 27TH

Warm-up:
10 minute EMOM
Odd: 7 Burpees
Even: 40 Double Unders or 40 Single Unders
-then-
5 mins of Mobility for WOD. 

Metcon
RX
"Air Force WOD" 
For time (20 min time cap):
20 Thrusters (95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

*Every minute on the minute athletes will perform 4 Burpees. The workout starts with the 4 Burpees. 

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

SCALED = (75/55)

LITE Version of Air Force:
20 DB Thrusters
20 KB Sumo deadlift high pulls
20 DB Push Press
20 Alt. DB Squat Snatches
20 DB Front squats

Strength (optional):
Build to a heavy clean complex, then perform 5x1 at 80-90%. 
Squat Clean, Hang Clean, Shoulder to Overhead.

WOD1287 - SATURDAY - AUGUST 25th

Warm-up:
Coaches Choice.

Metcon:
Partner "Helen":
30 Minute AMRAP:
400m Run - Partner 1
400m Run - Partner 2
21 KBS (53/35) - Partner 1
21 KBS (53/35) - Partner 2
12 Pull-Ups - Partner 1
12 Pull-ups - Partner 2

Scaling = lighter KB and Assisted Pull-ups or Ring Rows

WOD1286 - FRIDAY - AUGUST 24th

Weakness Warm-up (choose one):
1 mile Run / 2k Row / 75 Calorie Bike

Strength Warm-up for DT:
RX/Scaled
Build up to 80% of 1RM Power Clean
-then perform- 
4x4 Deadlift at the 80% of your power clean. 

Lite:
EMOM for 10 mins
5 Heavy Russian KB Swings. 

Benchmark WOD:
RX
“DT”
5 Rounds For Time:
12 Deadlift (155/105)
9 Hang Power Clean
6 Push Jerk

Scaled
5 Rounds For Time:
12 Deadlift (135/95)
9 Hang Power Clean
6 Push Jerk

Lite
5 Rounds For Time:
12 Double KB Deadlift
12 KB Swings



 

WOD1285 - THURSDAY - AUGUST 23rd

Warm-up:
10 minutes on the Rower or Bike
*Every min on the minute athletes will perform 4 burpees. Athlete starts with on the rower or bike. 
-then- 
5 Mins of Mobility:
Ankle, calf, and hip are suggested areas to work on. 

Benchmark WOD:
RX
"Kelly"
5 Rounds For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)

Scaled: 
5 Rounds For Time:
400m Run
30 Box Jumps (use lower box)
30 Wall Ball (14/10)

Lite: 
25 Min AMRAP:
400m Run
30 Box Jumps or Step-ups
30 Wall Ball or Goblet Squats

WOD1284 - WEDNESDAY - AUGUST 22nd

Warm-up:
100 Calorie on Rower or 75 Calories on Bike
-then- 
2 min each side of calf and ankle mobility. 

Benchmark WOD #1:
RX
"Annie"
50-40-30-20-10
Double Unders
Ab-mat Sit-ups

Scaled/Lite
50-40-30-20-10
2X Single Unders (100-80-60-40-20)
Ab-mat Sit-ups

Benchmark WOD #2:
RX
"Isabel"
30 Reps For Time:
Snatch (135/95) 
*Should be power snatches.

Scaling = 115/75 or lighter

Lite
50 Reps For Time:
Alternating DB Snatches. 


 

WOD1283 - TUESDAY - AUGUST 21st

Warm-up:
800m Run or 1000m Row
-then- 
3 Rounds:
12 HR Push-ups
12 PVC Passes
12 PVC Overhead Squats

Benchmark WOD:
RX
"Cindy"
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Scaled/Lite:
- assisted pull-ups or ring rows
- Hand Release Pull-ups
- Squat to a Med ball for depth. 

Optional Work:
5x5 AHAP Deadlift
Row 200m in between working sets. 
 

WOD1282 - MONDAY - AUGUST 20th

Warm-up:
4 Rounds:
400m Run at 80%
1 min Rest. 
-then-
2 mins each side of Hip Mobility. 
-then-
2 mins of overhead mobility

Benchmark WOD:
RX
"Nancy"
5 Rounds for Time:
400m Run
15 Overhead Squats (95/65)

Scaled = lower weight for overhead squat
Lite = us KB 53/35 Goblet Squats

Optional Work:
5x5 AHAP Strict Press
Run 200m Between sets. 

WOD1281 - SATURDAY - AUGUST 18th

Partner WOD

MetCon
“Rabbit’s Delight”
Objective: 
Complete as many repetitions as you can, as quickly as you can.

Your Mission Should You Choose to Accept it:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements: 
Thrusters, 45/35lbs
KB Swings, 53/35lbs
Wallball, 20/14lbs
Box Jump-overs, 24/20″

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize: 
Pride

CF OPEN GYM WOD

Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

Strength
Find 2RM Bench Press

Metcon 1:
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Metcon 2:
3 Rounds:
40/25 Calories on AAB
20 Bar Facing Burpees

WOD1280 - FRIDAY - AUGUST 17th

CF

Warm-up:
3 Steady Rounds:
12 Hang Snatch 75/55lbs (Scaled = Barbell)
18 Air Squats
24/18 Row or Bike

Lite
3 Steady Rounds:
12 DB Snatches (alternating)
18 Air Squats
24/18 Calorie Row or Bike

Strength:
RX
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

Lite
EMOM for 12 minutes:
 2 DB Power Snatch + DB Squat Snatch + DB Hang Squat Snatch (right then left)

Metcon:
RX
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk 50/35lbs
(10 each side)
10 Handstand Push-Ups

Lite
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk (10 each side)
10 HR Push-Ups

Competition Sidework:
5 Rounds:
3 Squat Snatch 185/135lbs
50′ Handstand Walk

WOD1279 - THURSDAY - AUGUST 16th

CF/CF LITE/POWER

Warm-up:
800m Run
-then-
5 mins of Mobility.

MetCon
Try to beat score from June 21st!
RX
5 Rounds for Max Reps:
3min. Calorie Row
2min. Burpee Box Jump-overs, 24/20”
Rest 1min.

SCALED
-20/16" box or lower
-Step-overs allowed.