Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
27-21-15-9
Split Jerk (95/65)
Ring Dips
Teen/Masters RX: 65/45
Stimulus/Focus: This is a push and push workout. The rep scheme is not short. Try to do larger sets on the barbell and keep work on the rings short with quick breaks.
Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: Chipper For Time (45 Minute Cap)
100 Air Squats
90 Ab Mat Sit Ups
80 Alternating Step Lunges
70 Strict Push Ups
60 Slam Balls (30/20)
50 Box Jumps (24/20)
40 Kettlebell Swings (1.5/1)
30 Handstand Push Ups
20 Toes to Bar
10 Kettlebell Overhead Squats (1.5/1)
*Teen/Masters RX: Slam Ball (20/15); KB (1pood/25#)
Stimulus/Focus: Have fun with this chipper! Try to do large sets of work, but do not push to failure or it will be hard to start back up again.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength: Thruster (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (20 Minute Cap)
200 Meter Run
20 Knees to Elbow
200 Meter Run
20 DB Thrusters (50/35)
Teen/Masters RX: 35/20
Stimulus/Focus: This WOD is challenging in movement and weight. The movements will tax your breathing. Find a pace you can maintain. Think about doing short sets with short breaks between them. If scaling, use a weight you can do in 3-4 sets.
Cool Down: 4 Rounds
5 Burpees over the Dumbbell
100 Meter DB Famers Carry (switch hands at turn around point)
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: 6 Rounds for Time (30 Minute Cap)
*You must get a total of 50 reps in each round. Once you break on the given movement, you must finish the remaining reps to equal 50 with box jumps.
Round 1: Max Effort Unbroken Wall Balls (20/14)
Round 2: Max Effort Unbroken Kettlebell Swings (1.5/1)
Round 3: Max Effort Unbroken Wall Balls (20/14)
Round 4: Max Effort Unbroken Kettlebell Swings (1.5/1)
Round 5: Max Effort Unbroken Wall Balls (20/14)
Round 6: Max Effort Unbroken Kettlebell Swings (1.5/1)
*Box Jump RX: 24/20
Teen/Masters RX: 14/10 wall ball; 1 pood/25# kettlebell; 24/20 box
Stimulus/Focus: The goal of this workout to do as large of sets as you possibly can on the wall balls and kettlebell swings. Push yourself to do more than you think you can. Once you break you will complete the required reps of 50 per round with box jumps. So if you break at 37 wall balls, you have to do 13 box jumps before moving onto kettlebell swings. Rest as much as you need to before starting the next round, but there is a 30 minute cap. If you finish early, run, bike or row until the cap has been reached.
Cool Down: 2 Rounds
100 Meter Wall Ball Run
100 Meter KB Farmer’s Carry
Warm-up: Coach’s Choice
Strength: Power Clean (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 12 Minute AMRAP
4 Power Cleans (125/85)
8 Burpees over the Bar
Stimulus/Focus: Moderate weight, but low reps. Try to hold onto the bar for power cleans and cycle them quickly. Stay low on your burpees and do them without stopping. Rest as needed between rounds. Aim for 8 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength: Floor Press (3 x 3 x 3 x 3 x 3 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 100 Floor Press for Time (115/75)
*Every minute on the minute, stop and do 5 air squats*20 Minute Cap
RX+: 155/105
Teen/Masters: 75/55
Teen/Masters RX+: 115/75
Stimulus/Focus: Muscular fatigue. Staying with one movement doesn’t give your muscles a chance to rest. Use the top of the minute squats to get a quick break, then transition back to the floor press quickly.
Cool Down: 4 Rounds
5 Strict Pull Ups
10 V-Ups
Warm-up: Coach’s Choice
Strength: Back Squat (4 x 6)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
5 Handstand Push Ups
10 Back Squats (115/75)
15 Pull Ups
20 Double Unders
RX+: Strict HSPUs; 155/105; C2B
Teen/Master RX: 75/55
Teen/Master RX+: Strict HSPUs; 115/75; C2B
Stimulus/Focus: This workout has a little bit of everything–push, pull, squat; gymnastics, weightlifting, metabolic conditioning. Everything should be unbroken with the exception of the pull ups. Try not to do more than 2-3 sets for those.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Clean (4 x 3 Singles)
Use 80% for all lifts. Drop each rep from the top. Work on the quick reset. Lift on a 2-minute clock.
WOD: 15 Minute GAFAP
1 Clean (80%)
1 Wall Walk
2/2, 3/3, etc.
Stimulus/Focus: This WOD will be tough mentally. The barbell should be heavy. The wall walk will tax your shoulders and breathing.
Cool Down: Tabata Diagonal Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
5 Push Jerk (95/65)
5 Box Jump (24/20)
*Rest 2 Minutes after the 8 Minute AMRAP*
Teen/Masters RX: 65/45
Stimulus/Focus: The workout is light and fast. Work should be unbroken. Aim for 12 rounds.
8 Minute AMRAP
5 Push Jerk (135/95)
5 Box Jumps (30/24)
Teen/Masters RX: 95/65
Stimulus/Focus: This WOD is moderately challenging in load/height. Try to do work unbroken. Aim for 8-10 rounds.
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Handstand Push Up/Pull Up Skill Work
WODMetcon: 20 Minute AMRAP
10 Pull Ups
100 Meter Run
20 Alternating Step Lunges
200 Meter Run
10 HRPUs
100 Meter Run
20 Air Squats
200 Meter Run
RX+: Chest to Bar; Handstand Push Ups
Cool Down: ROMWOD
