Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1)
Start at 50% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (10 Minute Cap)
10 Deadlifts (135/95)(95/65)
10 Toes to Bar
Stimulus/Focus: This will be tough on the forearms and grip. Try to do work unbroken if you can.
Cool Down: 3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 3 (singles))
Use this time to work fast singles. Make sure to set your back well each time, but don’t take too long to do it. The three lifts should happen within seconds of each other.
WOD: 20 Minute GAFAP
1 Snatch (95/65)(65/45)
15 Double Unders
2/15, 3/15, 4/15 . . .
*The snatch goes up by 1 rep each time. The dubs stay 15.
Stimulus/Focus: Lifting and gymnastics. This is light enough that it should move fairly quickly. Don’t waste time in the transition.
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: Schmalls
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800mRX: (1.5/1)(1/25#)
Masters: Seated DB Presses (35/20)
Cool Down: Spend time with friends and family!
Warm-up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
2 Bar Muscle Ups
25′ Handstand Walk
10 Pistols
Stimulus/Focus: Gymnastics workout! Find scales that challenge you and keep moving.
Cool Down: Tabata Seated Knees to Elbow
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 3-minute clock. Each lift should be a tempo lift and lower–5 seconds each time.
WOD: 20 Minute AMRAP
10 Sit Ups
20 Double Unders
1 Bear Crawl
Stimulus/Focus: All cardio WOD. Just keep moving!
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (Work Up to WOD Weight)
WOD: 5 3-Minute Rounds
3 Minute Cap
10 Push Jerk (125/85)(85/60)
Max Reps Strict Pull Ups
Rest 2 Minutes
Repeat four more times.
Score is total number of strict pull ups.
RX+: (165/115)(115/75) and strict chest to bar
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 )
Use your bodyweight for all sets. Lift on a 2-minute clock.
WOD: For Time (No Cap)
50 Air Squats
400 Meter Walking Lunges
50 Air Squats
Stimulus/Focus: Just a grind! Kill those legs. Keep moving!
Cool Down: 400 Meter “Run”–loosen those legs up!
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
25-20-15-10-5
Handstand Push Ups
5-4-3-2-1
Power Cleans (175/125)(125/85)
Stimulus/Focus: A push and a pull. Gymnastics and barbell. Advanced and heavy. Time to work the skills!
Cool Down: 3 Rounds
20 Bar Hops / 5 Ring Dips
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 (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ring Push Ups
Stimulus/Focus: A squat and a push. The ring push ups will make your OHS significantly more difficult and vice versa. Try to do rounds of 3, 6 and 9 unbroken. Take no more than one break on the larger sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
