Warm-up: Coach’s Choice
Strength/Skill: Med Ball Clean
WOD: For Time
50-40-30-20-10
Med Ball Clean (20/14)
Box Jumps (24/20)
Stimulus/Focus: Well . . . this WOD is going to suck! Embrace it. Plan breaks. Work steadily. Stay focused and determined. It will be a slow moving WOD.
Cool Down: 5 Minutes of Row, Bike, Run, or Skierg
Warm-up: Coach’s Choice
Strength/Skill: Partner Deadlift (Time to Work the Skill)
WOD: 10 Minute GAFAP
1 Deadlift (135/95)
1 Pull Up
Stimulus/Focus: Just work. See how far you can get. It will be grip intensive. Think about doing singles to save your grip strength.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (20 Minutes to Find Your 1 RM)
WOD: 10 Minute AMRAP
5 Push Jerk (95/65)
2 Muscle Ups
Stimulus/Focus: This WOD is designed to be light in load and volume. It will be shoulder intensive, but the short rep scheme and time domain should allow you to continue working at a good pace. Aim for 8 rounds.
Cool Down: Tabata Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Clean (5 x 4 x 3 x 2 x 1 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12-9-6-9-12
Clean (95/65)
Knees to Elbow
RX+: 135/95
Stimulus/Focus: /This WOD will tax your grip strength. However, the short rep scheme should allow you to push through and string reps together. Aim for less than 12 minutes.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb
WOD: 20 Minute AMRAP
25 Double Unders
1 Rope Climb
Stimulus/Focus: Time to work on skills. Find scales that are going to challenge you. Aim to go unbroken if you have the ability to do so. Grip will fatigue quickly.
Cool Down: Alternating Tabata
Strict Push Ups
Air Squats
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Practice the four-finger flash in the bottom.
WOD: For Time
21-15-9
Deadlifts (185/135)
42-30-18
Step Lunge
Stimulus/Focus: This WOD is moderate in load and volume. It will be very leg intensive. Aim for less than 6 minutes.
Cool Down: 3 Rounds
15 Bar Hops
5 Barbell Rollouts
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 5 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 8 Minute AMRAP
4 Push Press (95/65)
4 Burpees over the Bar
Stimulus/Focus: This WOD is meant to be light and fast. Its short time domain and rep scheme should allow you to open the throttle and go hard the entire time. Aim for 12 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: 5 Rounds
25 Double Unders
20 Kettlebell Swings (1.5/1)
15 Wall Balls (20/14)
10 Pull Ups
5 HSPUs
RX+: All movements are unbroken.
Stimulus/Focus: Aim to complete this WOD RX+ (unbroken) if you are comfortable with the movements. Rest as needed between them to ensure you can go unbroken. Aim to complete it (RX or RX+) in less than 25 minutes.
Cool Down: 5 Minutes Shoulder Mobility
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
25-20-15-10-5
Back Squats
50-40-30-10-10
Ab Mat Sit Ups
RX Weights: 95/65, 115/75, 125/85, 135/95, 155/105
Stimulus/Focus: This WOD starts light and gets heavy. Be efficient when changing your weights. Aim for 15-18 minutes.
Cool Down: 4 Rounds
Waiter’s Carry (45/25)(Down and Back)
15 Supermans
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 2)
Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: 5 RFT
20 Floor Press (95/65)
20 Slam Balls (30/20)
Stimulus/Focus: This WOD has a longer rep scheme. It will tax your muscular endurance. Plan breaks to avoid failure. Aim for less than 10 minutes.
Cool Down: 3 Rounds
10 Strict Push Ups
5 Strict Pull Ups
