Warm-up: Coach’s Choice
Strength/Skill: Clean (10 Minutes to Find Your Heavy for the Day)
WOD: For Time (25 Minute Cap)
7-6-5-4-3-2-1
Cleans (80%)
21-18-15-12-9-6-3
Burpees
42-36-30-24-18-12-6
Double Unders
Focus/Stimulus: This workout should be challenging. The cleans will likely be in singles. Find a steady pace on the burpees and try to go unbroken on the double unders.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Push Press (10 x 2 )
Use 90% for all sets. Lift on a 2-minute clock.
WOD: 12 Minute GAFAP
1 HSPU
2 Toes to Bar
2/4, 3/6, 4/8 . . .
*Masters RX: Seated DB Press (35/20)
Stimulus/Focus: Shoulder smoker. Just keep moving.
Cool Down: Tabata Side Planks
Warm-up: Coach’s Choice
WOD: Kelly 5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Teen/Masters RX wall ball is 14/10, all else is the same.
Stimulus/Focus: Benchmark time! Have fun!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (2 x 2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2 minute clock.
WOD: 6 RFT (18 Minute Clock)
6 Front Squats (135/95)(95/65)
12 Strict Push Ups
18 Ab Mat Sit Ups
24 Double Unders
Stimulus/Focus: Fun with all the things! Try to keep work unbroken if you can, but keep your form good. You may have to break your push ups to do this.
Cool Down: 5 Rounds
100 Meter Run
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3 )
Lift on 3-minute clock. Use 85% for all sets.
WOD: 15 Minute AMRAP
5 Deadlifts (185/135)(135/95)
7 Pull Ups
10 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: This WOD will be extremely taxing on the grip. Try to do all work unbroken. Aim for 7-8 rounds.
Cool Down: Tabata Bar Hangs
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: Floor Press (5 x 5 x 5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minute Cap)
25 Floor Press (115/75)(75/55)
400 Meter Run
Stimulus/Focus: Moderately heavy. Try to do your work in 2-3 sets each time. Run quickly!
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Toes to Bar
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to WOD!
WOD: Cameron
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24”
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20#
50 Sit-ups
5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012To learn more about Cameron click hereFemale RX: 20″ box, 14# wall ball
Masters RX: 14/10 wall ball
Stimulus/Focus: Benchmark Time! Have fun!
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review the Deadlift
WOD: Deadlift for Total Weight
10-5-3-1-1-1-3-5-10
Stimulus/Focus: Your goal is to lift as much weight as possible in this workout. You will lift on a 3-minute clock. Each set must be touch and go reps. You must lower the last rep. Start around 65% and see where you can get. You can only count successful rounds. If you fail a round, you cannot attempt it again during that 3 minutes. Your score is your total pounds lifted.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (4 x 4 x 4 x 4 x 4 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 16 Minute AMRAP
4 Power Snatches (115/75)(75/55)
8 Burpees over the Bar
Stimulus/Focus: This is a moderate weight and a strenuos cardiovascular movement. The longer time domain should cause you to find a steady pace and keep moving. Do not go out too hard. Aim for 10-12 rounds.
Cool Down: Tabata Chin Over the Bar Hold
