Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 3)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Strict Push Up
2/2, 3/3, 4/4 . . .
Rest 1 Minute Before Next GAFAP
5 Minute GAFAP
1 Push Press (75/55)(55/35)
2 Step Lunges
2/4 3/6, 4/8 . . .
Rest 1 Minute Before the Next GAFAP
5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Burpee
2/2, 3/3, 4/4 . . .
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
27-21-15
Back Squat (115/75)(75/55)
Handstand Push Ups
RX+: (165/115)(115/75); strict HSPUs
Stimulus/Focus: A squat and a press–well a few of them. 🙂 Try to do large chunks of work. Take short work.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (15 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
Even: 1 Power Clean at 90% of 1 RM
Odd: ME Wall Balls (20/14)(14/10)
Stimulus/Focus: In order to RX this workout you have to get a successful power clean at 90% in each even round and do at least one wall ball at the prescribed standards. The only reps that count in your score are your total wall ball reps.
Cool Down: Tabata Ab Mat Partner Wall Ball Passes
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: Get Ready for 22.2
WOD:
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Review the Ten Stations
WOD: 2 Rounds for Reps
*Work one minute at each station for max reps
*Total of 10 stations
Stimulus/Focus: Work as hard as you’d like. This is designed to be active recovery before the 22.2 tomorrow! Come in to find out what the ten stations are.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
6 Push Jerk (115/75)(75/55)
9 Ground to Overhead (45/25)(25/15)
12 Overhead Step Lunges (45/25)(25/15)
Stimulus/Focus: This will get the entire body moving. Do all work unbroken. Try to move directly from G2O into OHSL without putting the plate down.
Cool Down: Tabata Handstand Holds
