Warm-up:
Coach’s Choice
Strength/Skill:
Run/Row Mechanics and Goat Work
WOD:
2-Part WOD
8 RFT (Partner 1 Mile Run)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
*Rest 3 Minutes
8 RFT (Partner 1 Mile Row)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
Mobility:
Hamstrings
Buy Out:
Partner Choice Buy Out
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (5 x 3 )
*Use 75% of your 1 RM for all sets.
WOD:
9 Minute AMRAP
3 Snatch (115/75)
5 Toes to Bar
7 Burpees
Mobility:
Shoulders
Buy Out:
Tabata Handstand Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Power Clean (5 x 2 )
*3-position lifts (high hang power, hang power, power)
WOD:
Opposing Ladder for Time
1-10 Power Cleans (135/95)
10-1 HSPUs
*1 PC/10 HSPUs, 2/9, 3/8, etc.
Mobility:
Shoulders
Buy Out:
5 Rounds
10 GHD Sit Ups
20 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (Time to Work the “Stop” Skill )
WOD:
10 Minute AMRAP
10 Deadlifts (135/95)
20 Double Unders
Mobility:
Achilles
Buy Out:
4 Rounds
100 Meter Run
10 Strict Push Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (6 x 6)
*Use 60% of your 1 RM
WOD:
5 Rounds for Time and Reps
ME Unbroken OHS (95/65)
OHS Reps x 3 Ab Mat Sit ups
*Score is time and total reps
Mobility:
Shoulders
Buy Out:
3 Rounds
100 Meter Row
5 Strict Pull Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Kettlebell Work
WOD:
21-15-9
Kettlebell Swings (1.5/1)
Pull Ups
Calorie Row
Mobility:
Shoulders
Buy Out:
3 Rounds
10 Goblet Squats (1.5/1)
Farmer’s Carry Down and Back (Switch Arms)
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (5 x 3 )
*Use 70% of your 1 RM for all sets
WOD:
15-12-9
Toes to Bar
Wall Balls (20/14)
Thruster (75/55)
Mobility:
Shoulders
Buy Out:
400 Meter Run with your Wall Ball
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (3 x 2)
*Use 95% of your 1 RM for all sets.
WOD:
2 RFT
3 Rope Climbs
6 Push Jerk (135/95)
12 Deadlifts (135/95)
24 GHD Sit Ups
48 Wall Balls (20/14)
RX+: 3 RFT, 155/105
Mobility:
Shoulders
Buy Out:
50 GHD Extensions & 50 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Power Snatch (2 x 2 x 2 x 2 x 2)
*Start at 75% of your 1 RM
WOD:
5 RFT
15 Power Snatch (75/55)
15 Burpees over the Bar
Mobility:
Shoulders
Buy Out:
3 Rounds
10 Bicep Curls
10 GHD Extensions
10 GHD Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Farmer’s Carry
WOD: 4 RFT
100 Double Unders
100 Ft. Walking Lunges
*20 Minute Cap
Mobility:
Hip Flexors
Buy Out:
400 Meter Run
