Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5)
Use 85% for all sets. 5-second descent. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
15 Back Squats (95/65)
1 Bear Crawl
Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow most people time to finish, but you should push for less than 10 minutes. Go hard!
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5)
Use 85% for all sets. 5-second descent. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
15 Back Squats (95/65)
1 Bear Crawl
Stimulus Focus: This will be taxing on the legs and lungs. Work quickly. Back squats should be unbroken. Cap is 15 minutes to allow most people time to finish, but you should push for less than 10 minutes. Go hard!
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: DB Work
WOD: DB Fran21-15-9Thrusters (50/35)Pull Ups
Stimulus/Focus: Embrace the suck! Fran on DBs is no joke!
Cool Down: 3 Rounds5 Strict Push Ups5 Strict T2B
Warm-up: Coach’s Choice
Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3)Start at 80% and get AHAP! Lift on a 3-minute clock.
WOD: 18-15-12-9-6-3Thruster (95/65)Toes to Bars
RX+: 135/95
Stimulus/Focus: This WOD will be very hard on the shoulders. Take strategic breaks to avoid failure.
Cool Down: 3 Rounds200 Meter Row20 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Review the row and animal movements.
WOD: Partner WOD-3 RFTAthlete A: Row (Max Meters)Athlete B: Bear Crawl*SwitchAthlete A: Row (Max Meters)Athlete B: Duck Walk*SwitchAthlete A: Row (Max Meters)Athlete B: Crab Walk*Switch
Stimulus/Focus: Time to focus on your row. Pull as hard as you can the entire time you are on the rower.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (7 x 1)Use 90% of your 1 RM and lift on a 2-minute clock.
WOD: 12 Minute AMRAP3 Power Snatch (115/75)6 Burpees12 Double Unders
Stimulus/Focus: This WOD is meant to tax you cardiovascularly. Pace yourself, but keep moving. Aim for 6 rounds.
Cool Down: Tabata Handstand Holds
