Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 5)
Use 75% for all sets. Lift on a 1-minute clock.
WOD: 6 RFT (20 Minute Cap)
10 Floor Press (155/105)(105/70)
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Try to break each round of work into no more than two sets.
Cool Down: 50 Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
21 Snatch (95/65)(65/45)
21 Pull Ups
15 Snatch (135/95)(95/65)
15 Chest to Bar
9 Snatch (185/135)
9 Bar Muscle Up
Stimulus/Focus: This workout is designed to be heavy and difficult. For those scaling, find three weights that you consider moderate, heavy and HEAVY! Find three gymnastics progressions that get more difficult for you.
Cool Down: 3 Rounds
10 Plank Knees to Elbow
5 Strict Push Ups
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 (3 x 3 x 3 x 3 x 3)
Start at 70%. Hold a 2-second pause in the bottom. Get as heavy as possible. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
50-40-30-20-10
Back Squat (75/55)(55/35)
Double Unders
RX+: (135/95)(95/65)
Stimulus/Focus: This will be tough on the legs and lungs. Find a good pace and maintain it. If you have to break a set of squats, try to keep it to one break each time.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (8 x 8 x 8 x 8 x8 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
25-20-15-10-5
Burpees to Target
5-10-15-20-25
Deadlifts (185/135)(135/95)
Stimulus/Focus: This is a push-pull workout with a little metabolic conditioning and weightlifting. Find a steady pace on the burpees and don’t stop. Do your deadlifts in big sets.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Toes to Bar
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
15 Wall Balls (20/14)(14/10)
30′ Handstand Walk
*Masters Only: 30′ Bear Crawl
Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced skill while being taxed. Try to do your wall balls unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
15 Wall Balls (20/14)(14/10)
30′ Handstand Walk
*Masters Only: 30′ Bear Crawl
Stimulus/Focus: This workout is designed to tax you cardiovascularly and to get you to practice an advanced s2kill while being taxed. Try to do your wall balls unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (20 Minutes to Find 1 RM)
WOD: 15 Minute AMRAP
4 Dumbbell Push Press (35/20)(20/15)
8 Pull Ups
12 Air Squats
RX+: (50/35)(35/20); C2B; Pistols
Stimlulus/Focus: Push, pull, squat. All the things! Try to do all work unbroken. Aim for 6-8 rounds.
Cool Down: Tabata V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Clean (15 Minutes to Find Heavy for the Day)
WOD: 4 RFT (30 Minute Cap)
800 Meter Run
20 Squat Cleans (50% of Today’s Heaviest)
Stimulus/Focus: This workout will be all cardio. The barbell should be relatively light. Just keep moving. Try to do sets as opposed to singles.
Cool Down: 3 Rounds
20 Second Couch Stretch (per side)
20 Mountain Climbers
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!
