Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Up Progressions
WOD: 3 RFT (15 Minute Cap)
50 Air Squats
5 Strict Ring Muscle Ups (Masters Chest to Bar)
10 Hang Power Cleans (135/95)(95/65)
Stimulus/Focus: This workout is challenging. Find scales that fit your capabilities.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
5 Front Squats (165/115)(115/75)
5 Strict Handstand Push Ups
Stimulus/Focus: This should be a challenging workkout. The load is heavy and the gymnastics movement is challenging. The long time domain gives you room to challenge yourself with difficult scales.
Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (10 Minute Cap)
100 Meter Run
10 Burpees
RX+: 15 Burpees
Stimulus/Focus: This is a gasser. Push hard. You won’t want to, but try to keep going at the same quick pace you use to start the WOD. Do not break the burpees.
Cool Down: 500 Meter Row
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!
Mobility/Sore?
Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (10 x 10)
Stimulus/Focus: Crush the legs! Lift out of the rack and on a 3-minute clock.
WOD: Max Effort 1-Mile Run
Stimulus/Focus: Run fast when your legs are fatigued. The run will start when the last three-minute lift clock expires.
Cool Down: Put away your gear!
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (4 x 4)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
2 Rope Climbs
20 Alternating Step Lunges
10 Ring Push Ups
Stimulus/Focus: To climb the rope efficiently you need to engage your upper body, lower body and midline. The movements in the workout will tax those very parts and make climbing more difficult. Push yourself to move quickly through them and spend time working efficient climbs. Aim for 6-8 rounds.
Cool Down: Tabata One-Arm Bar Hangs
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to
WOD: 500 For Time . . . I think!
105 Double Unders
52 DB Hang Power Snatch
86 Air Squats
74 DB Hang Power Cleans
42 Mountain Climbers
26 DB Overhead Squats
61 Seated Knees to Elbows
34 DB Thrusters
8 Wall Walks
12 Man Makers
*One DB for all DB movements. Use (35/20)(20/15).
*Must finish one movement before moving onto the next.
*Must go in order.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (6 x 6 x 6 x 6 x 6 x 6)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Out and Back For Time (16 Minute Cap)
50 Deadlifts (135/95)(95/65)
25 Burpees
100 Ab Mat Sit Ups
25 Chest to Bar
50 Deadlifts (135/95)(95/65)
Stimulus/Focus: This workout will hit all the things. Find a good pace and keep moving!
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (8 Minute Cap)
12-9-6-9-12
Power Snatch (95/65)(65/45)
Wall Balls (20/14)(14/10)
Stimulus/Focus: This workout should move quickly. Attempt to do all work unbroken, but definitely do not break more than once each round. This should be an all out sprint. You will feel gassed-as you should!
Cool Down: 400 Meter Wall Ball Run
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (6 x 6)
Use 75% for all sets. Lift on a 3-minute clock.
WOD: 5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Deficit HSPUs
*Two 45# plates for males/one for females*
*Rest 2 Minutes Before Next AMRAP
5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 Strict HSPUs
*Rest 2 Minutes Before Next AMRAP
5 Minute AMRAP
5 Back Squats (135/95)(95/65)
5 HSPUs
Stimulus/Focus: These AMRAPs are meant to focus on gymnastics. The weight for the back squat is moderate and remains constant. The gymnastics movements increase in difficulty. Find scales that achieve that stimulus for you.
Cool Down: Tabata Hollow Rock Holds
