Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minutes)
21 Overhead Squats (95/65)
42 Double Unders
21 Toes to Bar
Stimulus/Focus: Shoulder and lung crusher. Break work into moderate sets–no more than 3 sets per movement.
Cool Down: 5 Minutes of Shoulder Mobility/Stretching
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 10)
Use 70% for all reps. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
10 Floor Press (95/65)
10 Burpees over the Bar
Stimulus/Focus: Light and fast. Find a motor and keep moving! Do all work unbroken.
Cool Down: 500 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Power Clean
(10 Minutes to Get Heavy for the Day)
WOD: 10 Minute AMRAP
1 Power Clean @ 100% of today’s heavy single
10 Air Squats
15 Ab Mat Sit Ups
Stimulus/Focus: Heavy bar, basic movements. Make every rep perfect. Aim 7-8 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk and Handstand Push Up Skill Work
WOD: 15 Minute GAFAP
1 Handstand Push Up
1 Pull Up
2/2, 3/3, 4/4 . . .
Stimulus/Focus: Push-pull WOD. Aim to do work unbroken as long as you can. Take short breaks. The score is the last round of pull ups you complete, plus any extra reps.
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 2 )
Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
15 Thrusters (135/95)
200 Meter Run
20 Thrusters (95/65)
400 Meter Run
30 Thrusters (65/45)
800 Meter Run
Teen and Master’s RX: 95/65; 65/45; 45/35
Stimulus/Focus: This will be taxing on the lungs and legs. Try not to break the thrusters in more than two sets and push hard ont the runs.
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: For Time (25 Minute Cap)
21-18-15-12-9-6-3
Kettlebell Swings (1.5/1)
42-36-30-24-18-12-6
Alternating Step Lunges
*One rope climb at each dash*
Teen/Masters RX: 1pood/25#
Stimulus/Focus: This WOD will challenge you. Your legs and shoulders will be taxed when you go to the rope. Work on good mechanics and efficiency when you get there each time.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (Switch at Turn Around)
15 GHD Extensions
15 GHD 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: 6 RFT (15 Minute Cap)
10 Power Snatch (70% of heaviest triple from today)
15 Wall Balls (20/14)
*At the top of each minute do three burpees*
Teen/Masters RX: 14/10
Stimulus/Focus: This is going to push you. Try to do your work in no more than two sets. Be ready for the burpees and get them done quickly in order to have as much time to work as possible.
Cool Down: 50 Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Pause Back Squat (3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock. Pause for 2 seconds in the bottom of each squat.
WOD: 7 Minute AMRAP
10 Back Squats (95/65)
5 Pull Ups
*RX+: 155/105; Chest to Bar Pull Ups
Teen/Masters RX: 115/75
Teen/Masters RX+: 155/105; C2B
Stimulus/Focus: Short and not-so-sweet! Aim to do all work unbroken. Take short breaks between each set to allow you the ability to do this. Push hard. It is only 7 minutes!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6)
Use 80% for all sets. Lift on 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
10 Deadlifts (135/95)
50 Double Unders
Teen/Masters RX: 95/65
Stimulus/Focus: Leg burner! Just go. If you can go unbroken, do it!
Cool Down: 3 Rounds
100 Meter Run
5 Strict Toes to Bar
*Scale to kipping T2B or knee raises if needed*
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 21-15-9-15-21 (20 Minute Cap)
Push Press (95/65)
Ring Push Ups
*400 Meter Run at Each Dash*
Teen/Masters RX: 65/45
Stimulus/Focus: Shoulders and shoulders. Push and push. Rest them on the run! Aim to go unbroken or in two sets on your push press. Keep good form on ring push ups. Break as often as needed to keep that good form.
Cool Down: 3 Rounds
5 Strict Pull Ups
15 Candlestick Raises
