4th of July Schedule

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4th of July Schedule

Athletes... Following is our schedule for the 4th of July Holiday.
Saturday, July 1st - Closed. Join the WRCF crew at 9 & 10.
Sunday: July 2nd - Closed.
Monday: July 3rd - 5:30 am and Noon ONLY
Tuesday: July 4th - Closed. Join the WRCF crew at 9.
Wednesday: July 5th - back to regular schedule

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June 30th WOD

JUNE 30, 2017

WARM UP

2 Rounds 

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Air Squats

STRENGTH/SKILL

Front Squats 5 x 15 @55% 1 Rep Max

METCON

Five Rounds for time:  
20 Pull-ups
30 Push-ups   
40 Sit-ups  
50 Squats  

Row 500M after each round
 

ACCESSORY

None

COOL-DOWN

2 Rounds

1 Minute Banded Shoulder Stretch 

1 Minute Lunge Stretch 

1 Minute Squat Hold

1 Minute Couch Stretch

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June 29th WOD

JUNE 29, 2017

WARM UP

Deadlift Warm-up (Coach Led)

STRENGTH/SKILL

Deadlift 5 x 15 @55% 1 Rep Max

METCON

20 Minute AMRAP

20/15 Calorie Row

15 Push Presses (95/65)

15 Sit-ups
 

ACCESSORY

4 x 10 Strict Pull-ups or Ring Rows

COOL-DOWN

Coach Led Stretches for hamstrings and glutes

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June 28th WOD

JUNE 28, 2017

WARM UP

Warm-up (Coach Led)

STRENGTH/SKILL

Rope Climb Practice

METCON

3 Rounds For time:
1st Round -600m run; 2nd Round - 400m run; 3rd Round - 200m run
1 Rope Climb or 3 Rope Stand-ups
30 Power Cleans (95/65)
20 Front Rack Lunges (95/65)
10 Overhead Squats (95/65)
 

ACCESSORY

None

COOL-DOWN

Coach Led Stretches

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June 27th WOD

JUNE 27, 2017

WARM UP

Press Prep Warm-up (Coach Led)

STRENGTH/SKILL

Push Press (4 x 15 @ 55%)

METCON

(AMRAP - Rounds)

18 minute EMOM
Rotate through the following:
15 Chest to bar or 5 Muscle-up
15 Ring Dips
45 Double Under

ACCESSORY

Accumulate 50 Back Extensions

COOL-DOWN

Coach Led Cool Down

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June 26th WOD

JUNE 26, 2017

WARM UP

Squat Prep Warm-up (Coach Led)

STRENGTH/SKILL

Back Squat (4 x 12 @ 60%)

METCON

For time:
600m run
21-15-9
Handstand Push-ups
Wall-ball (20/14)
Hang Power Snatch (95/65)
600m Run

ACCESSORY

Accumulate 50 Toes to Bar

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 23rd WOD

JUNE 23, 2017

WARM UP

10 Thoracic Rotations

20 Air Squats

 

6 Min Warm-up AMRAP

6 Single Arm KBS Right

6 Single Arm KBS, Left

40 ft Single Arm KB Overhead Walking Lunges, Right

40 ft Single Arm KB Overhead Walking Lunges, Left

6 Single Arm KBS Right

6 Single Arm KBS, Left

STRENGTH/SKILL

5 set of 3 Reps Bench Press

(75% of 1-rep max)

METCON

Partner WOD

For Time:

1000M Row (Split the row)

200 Sit-ups

200 Air Squats

200 Russian KBS (53/35)

1000M Row

ACCESSORY

Bent-Over Row 4 x 10 reps 

Plate Bicep Curls 4 x 10 reps

COOL-DOWN

2 minute lunge hold each side

2 minute couch stretch each side

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June 22nd WOD

JUNE 22, 2017

WARM UP

3 Rounds 

Tin Man Down and Back

Inch Worms

Walking Lunges

10 Air Squats

STRENGTH/SKILL

Deadlift (4 x 15 @ 55%)

METCON

Barbara

Five Rounds for time:  
20 Pull-ups
30 Push-ups   
40 Sit-ups  
50 Squats  
*3-minute rest after each round*

ACCESSORY

None

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 21st WOD

JUNE 21, 2017

WARM UP

Coach Led

STRENGTH/SKILL

Rowing Technique

METCON

“Eva” on a boat (AMRAP - Rounds and Reps)

30 Minute AMRAP
800m row
30 Kettlebell Swings (77+/53+)
30 Pull-ups

ACCESSORY

None

COOL-DOWN

Banded Lat Stretch

Down Dog

5 Minute Squat Hold (at the bottom of the squat)

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June 20th WOD

JUNE 20, 2017

WARM UP

2 Rounds

20 Push-ups

20 Strict Press with empty bar

20 Arm Circles each arm

500m Row

STRENGTH/SKILL

STRICT PRESS (4 x 12 @ 60%)

METCON

For time:

30 Thrusters, 95/65 lbs
50 AbMat Sit-ups
20 Thrusters, 95/65 lbs
40 AbMat Sit-ups
10 Thrusters, 95/65 lbs
30 AbMat Sit-ups

 

ACCESSORY

4 sets of 20 Supermans

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 19th WOD

JUNE 19, 2017

WARM UP

20 PVC Pass Through

20 Air Squats

 

6 min Warm-up AMRAP:

40ft Burpee Broad Jump

40ft Bear Crawl

40ft Inch Worm

40ft Burpee Broad Jump

40ft Backward Bear Crawl

40ft Backward Inch Worm

STRENGTH/SKILL

Back Squat (4 x 15 @ 55%)

METCON

For time:
20 Burpee Box Jump Overs (24/24)
40 KB Sumo-Deadlift-High-Pull (53/35)
15 Burpee Box Jump Overs
30 KB Sumo-Deadlift-High-Pull
10 Burpee Box Jump Overs
20 KB Sumo-Deadlift-High-Pull

ACCESSORY

4 sets of 10 Strict Pull-ups

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 15th WOD

JUNE 15, 2017

WARM UP

20 PVC Pass Through

20 PVC OH Squats

 

6 min Warm-up AMRAP:

40ft Burpee Broad Jump

40ft Bear Crawl

40ft Inch Worm

40ft Burpee Broad Jump

40ft Backward Bear Crawl

40ft Backward Inch Worm

STRENGTH/SKILL

10 Minute EMOM

7 Pull-ups (concentrate on string them together and not breaking)

METCON

21-15-9

Toes to Bar

Snatch (95/65)

Run 400M

ACCESSORY

4 sets of 20 reps Russian Twist with 10lb plate

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 14th WOD

JUNE 14, 2017

WARM UP

Run 400M

10 Push-ups

10 Air Squats

Row 500M

Run 200M

10 Push-ups

10 Air Squats

Row 250M

STRENGTH/SKILL

Deadlift

5 sets of 5 reps

(70% of 1-rep max)

METCON

3 Rounds for Time

40 Double Unders

20 Wall Balls (20/14)

10 HSPUs

5 Cleans (155/105)

ACCESSORY

Alternating TABATA 0:20 work / 0:10 rest x 8 rounds:

Superman

Hollow Hold

COOL-DOWN

Coach Led 

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June 13th WOD

JUNE 13, 2017

WARM UP

10 Thoracic Rotations

20 Air Squats

 

6 Min Warm-up AMRAP

Row 250M

5 Inch Works

5 Lunges each leg

STRENGTH/SKILL

5 set of 3 Reps Squat Clean

(70% of 1-rep max)

METCON

Partner WOD

4 Rounds for Time

400M Run

10 Overhead Squat 95/65

5 Russian KBS 70/53

ACCESSORY

Accumulate 50 Sit-ups & 50 Good Mornings 

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 12th WOD

JUNE 12, 2017

WARM UP

2 Rounds

500m Row

10 Spider-man lunges

10 Air Squats

10 Pull-ups

10 Supermans

STRENGTH/SKILL

Back Squat

5 sets of 3 reps

(75% of 1-rep max)

METCON

Cindy

20 Minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

ACCESSORY

None

COOL-DOWN

2 Rounds

Quad Smash 1 min each side

Couch Stretch 1 min each side

Downward Dog 1 min

Banded Shoulder Stretch 1 min

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June 9th WOD

JUNE 9, 2017

WARM UP

10 Thoracic Rotations

20 Air Squats

 

6 Min Warm-up AMRAP

6 Single Arm KBS Right

6 Single Arm KBS, Left

40 ft Single Arm KB Overhead Walking Lunges, Right

40 ft Single Arm KB Overhead Walking Lunges, Left

6 Single Arm KBS Right

6 Single Arm KBS, Left

STRENGTH/SKILL

5 set of 3 Reps Bench Press

(70% of 1-rep max)

METCON

Partner WOD

For Time:

100 KBS (53/35)

100 Sit-ups

100 Step-ups with KB

100 Sit-ups

100 KBS (53/35)

ACCESSORY

Alternating TABATA 0:20 work / 0:10 rest x 8 rounds:

Superman

Hollow Hold

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 8th WOD

JUNE 8, 2017

WARM UP

20 PVC Pass Through

20 PVC OH Squats

 

6 min Warm-up AMRAP:

40ft Burpee Broad Jump

40ft Bear Crawl

40ft Inch Worm

40ft Burpee Broad Jump

40ft Backward Bear Crawl

40ft Backward Inch Worm

STRENGTH/SKILL

10 Minute EMOM

3 Reps Front Squat Every 1:00 (75% of 1-rep max)

METCON

For time:

Row 500m

40 Pull-ups

Row 500m

40 Handstand Push-ups

Row 500m

40 Toes-to-bar

Row 500m

ACCESSORY

None

COOL-DOWN

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

Apley Stretch 1 min each side

Posterior Capsule Stretch 1 min each side

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June 7th WOD

JUNE 7, 2017

WARM UP

2 Rounds

20 Toe Touches

20 Lunges

6 min Warm-up AMRAP:

12 Wall Balls

9 Med Ball Sit-ups

6 Pull ups

STRENGTH/SKILL

Squat Clean

5 sets of 3 reps

75% of 1-rep max

METCON

4 Rounds For Time:

5 Push Press (135/85) 10 Deadlift (135/85)

15 Burpee over the bar

ACCESSORY

30 Step Ups/Plate Jumps

COOL-DOWN

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

Pancake 1 min

Frog 1 min

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June 6th WOD

JUNE 6, 2017

WARM UP

2 Rounds

15 Push-ups

15 Air Squats

15 Strict Press w/ empty bar

15 Air Squats

300M Row

STRENGTH/SKILL

Push Press

5 sets of 10 reps

(65% of 1-rep max

METCON

 "Jackie"

1000M Row

50 Thruster 45/35

30 Pull-ups

ACCESSORY

Accumulate 50 Good Mornings with empty bar

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side Couch Stretch 1 min each side

Instep Stretch 1 min each side

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June 5th WOD

June 5, 2017

Warm Up

2 Rounds

500m Row

10 Spider-man lunges

10 Air Squats

10 Pull-ups

10 Supermans

Strength/Skill

Back Squat

5 sets of 10 reps

(65% of 1-rep max)

MetCon

 For Time:

10-20-30-40-50 Row

50-40-30-20-10 Double Unders

Accessory

Accumulate 100 Sit-ups

Cool-Down

2 Rounds

Quad Smash 1 min each side

Couch Stretch 1 min each side

Downward Dog 1 min

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