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: 20 Minute GAFAP
5 Power Snatch (115/75)(75/55)
100 Meter Run
10 Power Snatch/200 Meter Run
*Power Snatches go up by 5 each time.
*Run goes up by 100 meters each time.
*Finish the run if you get into it and call it a complete round.
Stimulus/Focus: This will be a grind. Just find a pace and settle into it.
Cool Down: 5 Minutes of Stretching–Shoulders and Calves.
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 3)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: Karen – For Time:
150 Wall-Ball Shots, 20# / 14#
Stimulus/Focus: Benchmark time! Masters/Teens use 14/10. Have fun!
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: For Time (30 Minute Cap)
60 Ab Mat Sit Ups
50 Toes to Bar
40 GHD Sit Ups
30 Pull Ups
20 Chest to Bar
10 Bar Muscle Ups
Stimulus/Focus: This workout is taxing on the midline and shoulders–and grip/hands. If scaling, find three gymnastics movements on the rig that challenge you for the last three movements.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
All lifts at 90%. Lift on 3-minute clock.
WOD: Freestyle Diane (12 Minute Cap)
45 Deadlifts (225/155)
45 Handstand Push Ups
*Break Work However You Choose
Stimulus/Focus: This is a different version of benchmark workout Diane, which is 21-15-9. See if you can segment it differently to beat your Diane time.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Candlestick Raises
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 5 x 5 x 5 x 5 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 6 RFT (12 Minute Cap)
5 Split Jerks (95/65)(65/45)
10 Burpees
20 Double Unders
RX+: (155/105)(105/70)
Stimulus/Focus: This should be a sprint. Try to do all work unbroken.
Cool Down: 3 Rounds
100 Meter Row
5 Strict Chest to Bar
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: Overhead Squat (2 x 2 x 2 x 2 x 2 )
Start at 85% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
10 Dumbbell Overhead Squats (50/35)(35/20)(Left)
5 Bar Muscle Ups
10 Dumbbell Overhead Squats (50/35)(35/20)(Right)
15 Toes to Bar
Stimulus/Focus: This workout will be taxing on the shoulders and grip/hands. Try to do as much work as possible unbroken. Rest as needed between movements to allow for that.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 )
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: 3 RFT (20 Minute Cap)
500 Meter Row
21 Burpees
400 Meter Run
Stimulus/Focus: Find a pace you can maintain each round, but push yourself to make that faster than you typically would.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Review the Clean
WOD: 6 Rounds for Reps
1 Minute Max Effort Cleans
3 Minutes Rest
*Weight changes each round.
*Round 1: (165/115)(115/75)
*Round 2: (185/135)(135/95)
*Round 3: (225/155)(155/105)
*Round 4: (165/115)(115/75)
*Round 5: (185/135)(135/95)
*Round 6: (225/155)(155/105)
Stimulus/Focus: Push hard in each minute. You have plenty of time to rest in the breaks after changing your weight. Chose your weights wisely if scaling–light to moderate, moderate, moderate to heavy.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Review The Movements
WOD: Partner WOD for Time
*One partner works, one partner rests*
100 Dumbbell Squats
90 Ring Rows
80 Alternating Dumbbell Snatch
70 Toes to Ring
60 Dumbbell Hang Power Cleans
50 Ring Pull Ups
40 Dumbbell Front Rack Lunges
30 Ring Push Ups
20 Dumbbell Thrusters
10 Ring Dips
RX: (50/35)(35/20)
Cool Down: Partner Choice
