Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (5 x 5)
*Use 70% of your 1 RM for all sets
WOD:
21-15-9 Front Squats (135/95)
Wall Ball Ab Mat Sit Ups (20/14)
*RX+: 185/135 and GHD Wall Ball Sit Ups (20/14)
Cool Down:
Run 400 Meters with Wall Ball (20/14)
Warm-up:
Coach’s Choice
Strength/Skill:
Hang Power Snatch (20 Minutes to Find Your 1 RM)
WOD:
9 Minute AMRAP
3 Hang Power Snatch (115/75)
6 Bar Facing Burpees Over the Bar
Cool Down:
Tabata Sink Stretch
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3)
*Use 80% of your 1 RM
WOD:
3-Part AMRAP
5 Minute AMRAP
5 Deadlifts (135/95)
10 Box Jumps (24/20)
*Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Wall Balls (20/14)
*Rest 1 Minute
5 Minute AMRAP
5 Deadlifts (135/95)
10 Double Unders
Cool Down:
Hamstring Stretch (3-position)
Warm-up:
Coach’s Choice
Strength/Skill:
Skill Work
WOD:
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cool Down:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill: Clean and Jerk (20 Minutes to Find your 1 RM)
WOD:
15 Minute AMRAP
ME Reps Clean and Jerk (70% of your 1 RM)
Cool Down:
Alternating Tabata
Flutter Kicks
Tuck Hold
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (6 x 3)
*Use 80% of your 1 RM for all sets.
WOD:
10 RFT (15 Minute Cap)
9 Thrusters (65/45)
35 Double Unders
RX+: 95/65
Cool Down:
3 Rounds
Banded Achilles Stretch (20 seconds per side)
Bar Shoulder Stretch (20 seconds per side)
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 5)
*Use 70% of your 1 RM for all sets.
WOD:
8 Minute AMRAP
5 Deadlifts 275/185
Burpee Broad Jump (specific distance)
Sprint Back
Cool Down:
Alternating Tabata
Straight Leg Hamstring Stretches
Behind the Back Shoulder Stretches
Warm-up:
Coach’s Choice
Strength/Skill:
Handstand Work
WOD:
20 Minute AMRAP
20 Wall Balls (20/14)
10 Calorie Row
5 Chest to Bar
*RX+: 12’/10′ target and bar muscle ups
Cool Down:
Spend 5 Minutes Inverted!
Warm-up:
Coach’s Choice
Strength/Skill:
Dynamic Overhead Squats (Time to Work the Skill)
WOD:
Partner WOD
5 Rope Climbs
75 Snatch (75/55)
50 Ring Dips
5 Rope Climbs
75 Overhead Squats (75/55)
50 Ab Mat Sit Ups
5 Rope Climbs
Cool Down:
Partner Cool Down
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (5 x 2)
*Use 85% of your 1 RM
WOD:
21-18-15-12-9-6-3
Floor Press (95/65)
Ring Pull Ups
Cool Down:
3 Rounds
20 Bar Hops
10 Open-Close Ring Holds
