Warm-up: Coach’s Choice
Strength/Skill: 3-Position Power Snatch (10 Minutes to Find Heavy for the Day)High Hang, Hang, Power
12 Minute EMOTM
1 3-Position Power Snatch (80%)
RX+: 90%
WOD: 20 Minute AMRAP
200 Meter Run
25 Double Unders
10 Burpee Toes to Bar
Stimulus/Focus: This is a cardio gasser. Aim for 5 rounds.
Cool Down: Tabata L-Hangs
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on 3-minute clock.
WOD: 21-15-9 (9 Minute Cap)
Back Squats (135/95)
Handstand Push Ups
Teen RX: 95/65
Masters RX: 95/65 and seated dumbbell press (25/15)
Stimulus/Focus: Moderately challenging weight and gymnastics movement. Moderate volume. Try to do the squats unbroken. Break HSPUs as needed, but try to do bigger sets than usual.
Cool Down: 3 Rounds
100 Meter Row
10 Toes to Rings
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: 4 Rounds for Reps
1 Minute ME Up and Overs (100/75)
1 Minute ME Kettlebell Overhead Squats (1.5/1)
1 Minute ME GHD Sit Ups
1 Minute ME Kettlebell Bottoms Up Carries (25′)(25#/15#)
1 Minute ME Med Ball Cleans (20/14)
Teen/Masters RX: 75/50; 1/25#; 25#/18#; 14/10
Stimulus/Focus: This workout is designed to get you comfortable with movements we don’t incorporate often. Work as hard as you can at each station. Choose weights that do not frustrate you, but challenge you to keep moving.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Time)5 RFT (12 Minute Cap)
10 Split Jerks (95/65)
10 Pull Ups
RX+: 135/95; C2B
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65; C2B
Stimulus/Focus: This work will be taxing on your shoulders. Attempt to do the earlier rounds unbroken. Break the later rounds into no more than 2 sets.
Cool Down: 5 Rounds
5 Wall Angels
5 Goalposts
Warm-up: Coach’s Choice
Strength/Skill: Partner Deadlift (15 Minutes to Find Your 1 RM)
WOD: For Time (25 Minute Cap)
400 Meter Partner Run
40 Partner Deadlifts (405/275)
20 Synchro Bar Facing Burpees
300 Meter Partner Run
30 Partner Deadlifts (405/275)
15 Synchro Bar Facing Burpees
200 Meter Partner Run
20 Partner Deadlifts (405/275)
10 Synchro Bar Facing Burpees
100 Meter Partner Run
10 Partner Deadlifts (405/275)
5 Synchro Bar Facing Burpees
Teen/Masters RX: 275/185
Stimulus/Focus: Have fun playing with a partner! 🙂
Cool Down: Partners’ Choice
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
MobilitySore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Press Complex (1 x 1 x 1 x 1 x 1 x 1 x 1)
1 Shoulder Press, 2 Push Press, 3 Push Jerk
WOD: 10 RFT (20 Minute Cap)
10 Wall Balls (20/14)
10 Burpees
Teen/Masters RX: 14/10
Stimulus/Focus: This is a gasser. Aim to do all work unbroken. Push hard.
Cool Down: 100 Partner Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: The Worst 5 K Ever (50 Minute Cap)
1000 Meter Run
50 Pull Ups
1000 Meter Run
50 Strict Push Ups
1000 Meter Run
50 Ab Mat Sit Ups
1000 Meter Run
50 Air Squats
1000 Meter Run
RX+: The “Most Worstest” 5 K Ever
*100 reps of each movement
Stimulus/Focus: This is a grind. Find a pace and settle in for the long haul.
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
5 Deadlifts (135/95)
5 Box Jumps (24/20)
Teen/Masters RX: 95/65
Stimulus/Focus: This workout should be fast. The weight and height are no challenge. The reps scheme is low. Your legs will be smoked. Just keep moving. Aim for 12 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 7 RFT (14 Minute Cap)
5 Overhead Squat (115/75)
10 Seated Knees to Elbow
15 Double Unders
Teen/Masters RX: 75/55
Stimulus/Focus: This workout should move quickly. The load is moderate. The rep scheme is low. This should allow you to keep moving. Aim to do all work unbroken and take short breaks in between movements.
Cool Down: 4 Rounds
10 Second Banded Shoulder Distraction Per Side
10 Second Superman Hold
