Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (6 x 2 )
*Use 90% of your 1 RM for all sets.
WOD:
12 Minute Tabata Clock
Back Squat (95/65)
Pull Ups
HRPUs
*20 Seconds on, 10 seconds to transition; switch movements every 20 seconds
Cool Down:
Tabata Ab Mat Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Shoulder Press (6 x 4)
*Use 80% of your 1 RM for all sets
WOD:
9 Minute AMRAP
3 Shoulder Press (65/45)
6 Weighted Box Step Ups (65/45) (24/20)
*RX+: 95/65
Cool Down:
Tabata Burpees Over the Box
Warm-up:
Coach’s Choice
Strength/Skill:
Box Jumps
WOD:
5 Rounds for Reps
1 Minute Box Jumps (24/20)
1 Minute Wall Balls (20/14)
1 Minute Row (Calories)
Cool Down:
3 Rounds
20 Second Achilles Stretches (wall) (each side)
25 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Sumo Deadlift (3 x 3 x 2 x 2 x 1 x 1 x 1 )
Start at 75% of your 1 RM
WOD:
9-6-3-6-9
Sumo Deadlift (275/185)
Ring Push Ups
Cool Down:
3 Rounds
5 Barbell Rollouts
Anterior Compartment Smash (20 seconds per side)
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch
(20 Minutes to Find Today’s Heaviest)
WOD:
10 RFT
1 Snatch (70% of today’s #)
5 Ring Rows
10 Slam Balls (30/20)
Cool Down:
400 Meter Run with Slam Ball
Warm-up:
Coach’s Choice
Strength/Skill:
Clean (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM
WOD:
Metcon (Time) 27-21-15-9
Clean (95/65)
Dips
Cool Down:
3 Rounds
Box Shoulder Stretch
10 Supermans
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 4)
*Use 80% of your 1 RM for all sets
WOD:
15 Minute Cap
5 Rounds
500 Meter Row
15 Floor Press (135/95)
Cool Down:
3 Rounds
Banded Lateral Opener (20 seconds per side)
5 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
WOD Skill Work
WOD:
10 Minute AMRAP
5 Dumbbell Push Jerk (50/35)
1 Muscle Up
Cool Down:
Tabata Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (2 x 2 x 2 x 2 x 2)
*Get as heavy as possible!
WOD:
For Time
10 Deadlifts (135/95)
100 Meter Run
20 Deadlifts (135/95)
200 Meter Run
30 Deadlifts (135/95)
400 Meter Run
40 Deadlifts (135/95)
800 Meter Run
Cool Down:
3 Rounds
Banded Classic Posterior Chain Mobilization (20 seconds per side)
20 Bar Hops
Warm-up:
Coach’s Choice
Strength/Skill:
Push Press (3 x 5)
*Use 80% of your 1 RM for all sets.
WOD:
20 Minute Time Cap
100 Double Unders
50 HSPUs
40 Toes to Bar
30 Shoulder to Overhead (135/95)
20 Front Rack Step Lunges (135/95)
Cool Down:
5 Minutes of Moderate Effort on the bike, rower, or skierg
