Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (3 x 3 x 2 x 2 x 1 )
WOD:
Metcon – For Time
Run 100 Meters
15 Power Snatch (95/65)
30 Wall Balls (20/14)
Run 100 Meters
12 Power Snatch (95/65)
24 Wall Balls (20/14)
Run 100 Meters
9 Power Snatch (95/65)
18 Wall Balls (20/14)
Run 100 Meters
*RX+: 115/75 and 12’/10′ target
Mobility:
Shoulders
Buy Out:
50 Ab Mat Wall Ball Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Pistol Work
WOD:
3 RFT
20 Air Squats
40 Single Unders
10 Pistols
20 Double Unders
Mobility:
Shoulders
Buy Out:
3 Rounds
5 Strict Pull Ups
5 Strict HSPUs
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (3 x 3 x 3 x 3 x 3 )
*Start at 70% of your 1 RM and try to increase each set.
WOD:
5 RFT
21 Double Unders
15 Kettlebell Swings (1.5/1)
9 Back Squats (95/65)
RX+: 2/1.5, 135/95
Mobility:
Shoulders
Buy Out:
3 Rounds
100 Meter Run
10 GHD Extensions
10 GHD Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk ( 2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM.
WOD:
10 Minute AMRAP
5 Split Jerk (115/75)
10 Up and Overs (30/20)
Mobility:
Shoulders
Buy Out:
Tabata Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Deficit Deadlift
(Time to Work the Skill)
WOD:
7 RFT
3 Deficit Deadlifts (AHAP)
9 Pull Ups
*Score=Time and Weight
Mobility:
Shoulders
Buy Out:
3 Rounds
10 Jump Lunges
10 Banded Good Mornings
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (3 x 3 x 3 )
*Get as heavy as possible for a triple.
WOD:
For Time
Run 400 Meters
21 Complexes
Run 300 Meters
15 Complexes
Run 200 Meters
9 Complexes
Run 100 Meters
*Complex = Power Clean, Hang Clean, Jerk (95/65)
Mobility:
Hamstrings
Buy Out:
Rest 2 Minutes after the WOD.
Then, timed overhead barbell hold (from the WOD) for max time.
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (3 x 3 x 3 x 3 x 3 x 3)
*Start at 70% of your 1 RM.
WOD:
Floor Press Fran
21-15-9
Floor Press (95/65)
Pull Ups
Mobility:
Shoulders
Buy Out:
3 Rounds
5 Over the Bar Burpees
10 Step Lunges
Warm-up:
Coach’s Choice
Strength/Skill:
Med Ball Clean Work
WOD:
5-Person Team WOD
100 Meter Run is Pace Setter (rotate movements every 100 meters)
150 GHD Extensions
150 Ring Dips
150 K2E
150 Med Ball Cleans (20/14)
*Score is time and meters completed
Mobility:
Athlete’s Choice
Buy Out:
Team Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (3 x 3 x 2 x 2 x 1)
WOD:
10 RFT
10 Overhead Squats (65/45)
20 Ab Sit Ups
Mobility:
Athlete’s Choice
Buy Out:
Run 400 Meters
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (4 x 2)
*Use 90% for all sets.
WOD:
3-Part WOD
5 Minute AMRAP
5 Deadlifts (135/95)
10 Bar Hops
Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Over the Bar Burpees
Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Double Unders
Mobility:
Hamstrings
Buy Out:
Reverse Tabata L-Hangs
