Month: June 2023

Warm up: Coach’s Choice

Strength: Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: Five 3-Minute AMRAPs (1 Minute Rest Between)

3 Squat Cleans (165/115)(115/75)

6 Handstand Push Ups

*Masters=Seated Dumbbell Presses (35/20)

9 Slam Balls (30/20)(20/15)

Stimulus/Focus: Push hard each round. The cleans will likely be done in quick singles. Go unbroken on the other two movements. Aim two rounds each three minutes.

Cool Down: Tabata Diagonal Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Paused Power Snatch (below + above the knee)

1 x 1 + 1

Begin the complex with a snatch width deadlift. On the first lift pause 3 sec below the knee. On the second pause 3 sec above the knee. Both are received in the power position.

Stimulus/Focus: Take 10 minutes to get AHAP.

Paused Power Snatch (below + above the knee)

10 x 1

Stimulus/Focus: Complete one of the complexes every minute on the minute. Use 85% of your heaviest from today.

WOD: 3 RFT (12Minute Cap)

30 Deadlifts

20 Alternating Back Rack Step Lunges

*Stepping Forward*

10 Behind the Neck Push Press

*RX Weight: (115/75)(75/55)

Stimulus/Focus: This will be a light deadlift, moderate lunge, and heavy BTN push press. Aim to do all work with no more than one break in each movement.

Cool Down: 3 Rounds

15 GHD Sit Ups

15 GHD Extensions

150 Meter Row

Warm up: Coach’s Choice

Strength/Skill: Back Squat

1 x 1

Stimulus/Focus: Take 12 minutes to find your heavy back squat for the day.

Back Squat

10 x 1

Stimulus/Focus: Use 60% for all sets. Lift on a 1-minute clock.

WOD: 10 Minute GAFAP

Chest to Bar

Box Jump Overs (24/20)

*Masters may step up and over.

*Start at one rep and increase by one each round.

*RX+: Strict Chest to Bar and 30/24 Inch Box

Stimulus/Focus: Opposing muscle groups and increasing rep scheme should allow you to keep moving at a steady pace for the entire 10 minutes.

Cool Down: Tabata Candlestick Raises

Warm up: Coach’s Choice

Strength/Skill: Gymnastics

Four 3-Minute Rounds

6 Strict Pull-ups

5+5 Pistols

3 Wall Walks

*Focus on form. Complete work and rest the remaining of the three minutes.

WOD: 4 RFT (18 Minute Cap)

15 Burpees

20 Wallballs (20/14)(14/10)

25 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Find a steady pace on the burpees and do wall balls and KB swings unbroken if possible. Take no more than one break during each movement if needed.

Cool Down: 3 Rounds

100 Meter Gear Carry (WB and KB from WOD)

100 Meter Run

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: Power Clean

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

24 – 18 – 12 – 6

Alternating Overhead Step Lunges (50/35)(35/20)

Ab Mat Sit Ups

Weighted Box Step Ups (24/20)(50/35)(35/20)

Strict Push Ups

*One Dumbbell for Lunges and Step Ups*

*Split Dumbbell Work Equally Between Sides*

*Front Rack Hold on Step Ups*

Stimulus/Focus: Aim to do the round of 24 and 18 with no more than one break and the rounds of 12 and 6 unbroken.

Cool Down: 3 Rounds

20 GHD Extensions

200 Meter Row