Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
21 Wall Balls (20/14)(14/10)
15 Floor Press (135/95)(95/65)
9 Knees to Elbow
Stimulus/Focus: Another tough one on the shoulders. Try to do large sets of work–don’t break more than once within each movement.
Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one.
7 Minute AMRAP
5 Burpees
1 Rope Climb
Stimulus/Focus: Aim for 10 rounds.
7 Minute AMRAP
10 Strict Push Ups
1 Rope Climb
Stimulus/Focus: Perfect push ups! Aim for 8 rounds.
7 Minute AMRAP
15 Double Unders
1 Rope Climb
Stimulus/Focus: Aim for 10 rounds.
7 Minute AMRAP
20 Alternating Lunges
1 Rope Climb
Stimulus/Focus: Aim for 7 rounds.
Cool Down: Tabata Plank Diagonal Plank Holds
Warm-up: Coach’s Choice
WOD: Run Day!
Max Effort 400m Run – 4 Minute Cap
Max Effort 800m Run – 6 Minute Cap
Max Effort 1200 Meter Run – 8 Minute Cap
Max Effort 1-Mile Run – 10 Minute Cap
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (5 x 2)
Use 90% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
10 Squat Cleans (115/75)(75/55)
20 Ab Mat Sit Ups
Stimulus/Focus: This workout will have your lungs working hard. Squat cleans tax your legs and your breathing. Keep moving in these, even if you do singles. Aim for 5 rounds.
Cool Down: Tabata Supermans
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Split Jerk (135/95)(95/65)
10 Chest to Bars
20 Slam Balls (30/20)(20/15)
Stimulus/Focus: This workout should be very taxing on your shoulders. Complete the barbell reps unbroken. Break as needed on the other movements, but keep yourself going quickly.
Cool Down: 50 Ab Mat Slam Ball Sit Ups
