Warm-up: Coach’s Choice
Strength/Skill: Power Clean (20 Minutes to Find Your 1 RM)
WOD: 9-6-3 (10 Minutes)
Power Cleans (80%)
Bar Muscle Ups
Stimulus/Focus: This WOD is designed to give you a chance to work on bar muscle ups. The two movements will be taxing on your grip, so you may want to do small sets or even singles, to keep moving.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (6 x 6)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: Five Rounds (4-Minutes Each)
Max Unbroken Pull Ups
Max Unbroken Overhead Squats (95/65)
Score=Total Reps
Stimulus/Focus: This WOD will tax your shoulders, but it will be more of a mental workout than anything else. How long can you hang on and keep moving?
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (6 x 6)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
3 Back Squats (135/95)
9 Pull Ups
27 Double Unders
RX+: 165/115; chest to bar
Stimulus/Focus: This WOD has all the things-weightlifitng, gymanstics and cardio! Aim for 5-6 rounds.
Cool Down: Tabata Strict Push Ups/Plank Hold
Warm-up: Coach’s Choice
Strength/Skill: Split Snatch (10 Minutes to Find Heavy for the Day)
WOD: 20 Minute EMOTM
Even: 2 Split Jerks (90%)
Odd: 10 Calories (Row)
Stimulus/Focus: Time to work the heavy split jerk without being rushed. The intent of the row is to make you taxed before lifting heavy. The score for the workout is your weight used, but you can only click RX if you get all 10 calories in each round.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: For Reps (On a 15 Minute Clock)
3 Rounds (Must Finish Before the 5 Minute Mark)
20 Air Squats
10 Handstand Push Ups
*If you finish in under five minutes, you may go directly into the next portion.
*If you do not finish in under five minutes, bike, row, run or ski until the 15 minute clock is up.
3 Rounds (Must Finish Before the 10 Minute Mark)
10 Air Squats
5 Strict Handstand Push Ups
*If you finish before the 10 minute mark you may go directly into the next portion.
*If you do not finish before the 10 minute mark, bike, row, run or ski until the 15 minute clock is up.
AMRAP Until the 15 Minute Mark
10 Pistols
20′ Handstand Walk
Score is the total number of reps in all three portions. Calories/Meters do not count in your score.
Cool Down: Alternating Tabata Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 4 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute GAFAP
1 Deadlift (185/135)
1 Wall Ball (20/14)
2/2, 3/3, 4/4, etc.
Stimulus/Focus: Leg burner. Horrible combo. Deadlifts make your legs feel like they are stuck in concrete when you attempt to do wall balls. Just keep moving. Have fun with this one! 🙂
Cool Down: Tabata Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (10 Minute Cap)
10 Power Snatch (115/75)
20 Toes to Bar
Stimulus/Focus: This WOD will be challenging on your grip strength. It will be smart to break the work into small sets-5 reps at a time. Take very short breaks between each set.
Cool Down: 4 Rounds
10 Air Squats
10 Superman Holds (2 seconds)
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Partner 5 K Row
*Switch every 500 Meters
*ME Deadlifts Reps (135/95)
Stimulus/Focus: Just a chance to work with a partner. Focus on the row. Pull as hard as you can every time you are on the rower. Breathe when you are finished, but get reps on the barbell as well. Singles for the win may be the way to go on this one.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 21-15-9 (15 Minute Cap)
Floor Press (185/125)
Cleans (135/95)
Stimulus/Focus: A press, a pull and a squat! All the things! You will have to break these sets into small sets. Take short rests when you do. Make sure to change your weight each time–and put clips on the outside of the plates! The floor press should be heavy and the clean moderate.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Rope Climbs
Stimulus/Focus: This is a cardio WOD. It will tax your lungs. Find a pace you can maintain and a time you can breathe and just keep moving.
Cool Down: 50 Ab Mat Sit Ups
