Warm-up:
Coach’s Choice
Strength/Skill:
Turkish Get Up (15 Minutes to Work the Skill)
WOD:
10 Minute AMRAP
10 HSPUs
20 Front Rack Step Lunges (Single Dumbbell 50/35)
Mobility:
Shoulders
Buy Out:
3 Rounds
Farmer’s Carry (50/35 one hand) Down and Back
15 GHD Sit Ups
15 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Goat Work
WOD:
Tabata Cardio
Row
Double Unders
Burpee
Slam Balls
*Score is total reps
*8 rounds of 20 seconds of work 10 seconds of rest
*1 minute break between movements
Mobility:
Athlete’s Choice
Buy Out:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Review WOD Movements and Get Ready to Work!
WOD:
Chipper Time!
100 Single Unders/Double Unders
90 Step Lunges/Weighted Step Lunges (KB used for swings)
80 Slam Balls (30/20)(50/30)
70 Wall Balls (20/14)(30/20)
60 KB Swings (1.5/1)(2/1.5)
50 HRPUs/HSPUs
40 Ab Mat Sit Ups/GHD Sit Ups
30 Superman Holds (2 seconds)/GHD Extensions
20 Burpees/Burpee Pull Overs
10 Pull Ups/Bar Muscle Ups
Mix and match RX/RX+ movements (RX listed first, followed by RX+) and go in any order you would like, but you must complete one movement before going on to the next.
Mobility:
Athlete’s Choice
Buy Out:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Single-Arm Push Jerk: Time to Work the Skill
WOD:
15 Minute AMRAP
21 K2E
14 One-Arm DB Push Jerk (35/20)
Mobility:
Shoulder
Buy Out:
3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (10 x 3) *3 reps at 80% of your 1 RM EMOTM for 10 minutes
WOD:
21-18-15-12-9-6-3
Deadlift (185/135)
Wall Ball (20/14)
*100 Meter Run between each rep set
Mobility:
Hamstrings
Buyout:
50 GHD Sit Ups
50 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Handstand Work
WOD:
8 RFT
20′ Handstand Walk
8 KB Swings (1.5/1.0)
Mobility:
Shoulders
Buy Out:
3 Rounds
10 Goblet Squats (1.5/1.0)
10 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (7 x 2 )
*70% of your 1 RM
WOD:
6-9-12-9-6
Burpees over the Bar
Front Squats (135/95)
Chest to Bar
*RX+: 165/115; Bar Muscle Ups
Mobility:
Shoulders
Buy Out:
50 Ab Mat Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (20 Minutes to Find your 1 RM)
WOD:
Marguerita
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Mobility:
Athlete’s Choice
Buy Out:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (5 x 4 x 3 x 2 x 1)
*Start at 60% of your 1 RM
WOD:
10-1 Cleans (95/65)
20-2 Alternating KB Snatch (35/25)
*10 cleans/20 snatch, 9/18, 8/16
Mobility:
Shoulders
Buy Out:
3 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5 )
*Use 70% of your 1 RM for all sets
WOD:
20 Minute Death By Deadlifts (115/75) and Burpees
*Minute 1: 1 DL and 1 Burpee
*Minute 2: 2 DL and 2 Burpees
*Minute 3: 3/3
Continue until you can’t complete the number of reps required in the given minute. Try to maintain the last set completed for the rest of the time.
Mobility:
Hamstrings
Buy Out:
Tabata Plank Holds
