Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
1 Shoulder Press (65/45)
1 Strict Pull Up
Stimulus/Focus: This WOD will be tough on the shoulders. Make sure to rest ample time between reps to avoid muscular failure.
Cool Down: Pull Up Program
7, 6, 5, 4, 3
*5, 4, 3, 2, 2
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)
WOD: 3 RFT
10 Back Squats (95/65)
25 Double Unders
20 HRPUs
25 Double Unders
30 Ab Mat Sit Ups
Stimulus/Focus: This WOD is meant to tax your cardiovascular endurance as well as your muscular stamina. Find a pace that you can manage and keep moving. Aim for less than 15 minutes.
Cool Down: Pull Up Program
6, 6, 5, 4, 3
*5, 4, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (15 Minutes to Work the Uneven Deadlift Skill)
WOD: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Stimulus/Focus: Benchmark WOD! Set a PR! Already have a good one? Go for RX+ “Strict Diane!”
Cool Down: Pull Up Program
6, 5, 5, 4, 3
*4, 4, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (5 x 5)
Use 70% for all sets. Lift on a 2 minute clock.
WOD: For Time (20 Minute Time Cap)
40 Power Cleans (95/65)
400 Meter Run
30 Power Cleans (115/75)
300 Meter Run
20 Power Cleans (135/95)
200 Meter Run
10 Power Cleans (155/105)
100 Meter Run
Cool Down: Pull Up Program
-6, 5, 4, 4, 3
*4, 3, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
5 Push Jerk (135/95)
10 KB Swings (1.5/1)
Stimulus/Focus: Moderate weight. Steady, unbroken work. Aim for 7-8 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 20 Minute AMRAP
10 Burpees
1 Rope Climb
Stimulus/Focus: This is meant to be a grind. Focus on efficient rope climbs. Keep a steady pace on burpees. Aim for at least 10 rounds.
Cool Down: Pull Up Program
-6, 5, 4, 3, 3
*4, 3, 2, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM)
WOD: 25-20-15-10-5-10-15-20-25
Deadlift (95/65)
Floor Press (95/65)
*RX+: 135/95
Stimulus/Focus: This WOD is meant to be light and fast. Aim for big sets or possibly unbroken. Strive for less than
20 minutes.
Cool Down: Pull Up Program
-6, 5, 4, 3, 2
*4, 3, 2, 1, 1
Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 70% of your 1 RM and get AHAP on a 2-minute clock.
WOD: Isabel For Time
30 Snatches, 135# / 95#
Stimulus/Focus: Benchmark time! Go for a PR! Can be power, split or squat.
Cool Down: Pull Up Program
-5, 5, 4, 3, 2
*4, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. LIft on a 3-minute clock.
WOD: For Time (20 Minute cap)
50 Toes to Bar
100 Front Squats (95/65)
200 Double Unders
Stimulus/Focus: Stay steady. Take short breaks.
Cool Down: Pull Up Program
5, 4, 4, 3, 2
*3, 3, 2, 1
Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Up Work
10 Minute EMOTM: 2 Muscle Ups or Progressions
WOD: 10 Minute Partner AMRAP
Max Calorie Row
*Switch every minute
*Rest when not rowing
Stimulus/Focus: This is a burner! Push hard during each minute on the rower.
Cool Down: ROMWOD
