Month: October 2025

Warm-Up: Coach’s Choice

Strength/Skill: Ring Skill Work: Find a Challenging Progression for the Workout!

WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest)

2 Ring Pull Ups

5 Hand Release Push Ups

10 Ab Mat Sit Ups

RX+: 2 Ring Muscle Ups, 5 Handstand Push Ups, 10 GHD Sit Ups

Stimulus/Focus: Find scales that challenge you. There is no mixing and matching of RX and RX+. Aim for 3 rounds each time. You will have a separate rep count for each AMRAP (17 reps per round).

Cool Down: Tabata Bottom to Bottom Squats

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 1 x 1 x 1 x 1 x 1 x 1

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

WOD: 20 Minute AMRAP

20 Lateral Burpees over the Dumbbell

20 Alternating Hang Power Clean to Overhead (50/35)(35/20)

200 Meter Row

Stimulus/Focus: The large rep scheme will be mentally challenging. Try to just keep moving. If you are on the row when time is called, finish it and count it!

Cool Down: Tabata Standing Hip Dips (with DB)

Warm-Up: Coach’s Choice

Strength/Skill: Power Clean

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 6 RFT (15 Minute Time Cap)

6 Power Cleans (115/75)(75/55)

12 Pull Ups

24 Double Unders

RX+: (155/105)(105) and Chest to Bar

Stimulus/Focus: Aim for unbroken sets of power cleans or complete quick singles. Complete your pull ups in no more than 2 sets.

Cool Down: 4 Rounds

5 Toes to Ring

5 Bike Calories

Warm-Up: Coach’s Choice

Strength/Skill: Overhead Lunge

10 x 10 x 10 x 10 x 10

Stimulus/Focus: Start with the naked barbell and get AHAP. Lift on a 2-minute clock.

WOD: 25 Minute AMRAP

100 Meter Run

10 Meters Walking Lunges

Stimulus/Focus: Find a steady pace and keep moving. Aim for 12 rounds. If time is called during the lunge, finish it and record it as a full round. If it is called during the run, finish it and record it as plus one rep.

Cool Down: 3 Rounds

20 Bicycle Crunches

20 High Crunches (Toe Touches)

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: Snatch

2 x 2 x 2 x 2 x 2

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

WOD: For Time (10 Minute Cap)

21-15-9

Snatch (75/55)(55/35)

Wall Balls (20/14)(14/10)

RX+: (115/75)(75/55) and (10’/12′ Wall Ball Target)

Stimulus/Focus: This will be a challenging WOD on the legs and lungs. Try to complete the snatches in 3 sets each round and the wall balls in 2 sets or unbroken.

Cool Down: 400 Meter Run with Wall Ball

Warm-Up: Coach’s Choice

Strength/Skill: Floor Press

2 x 2 x 2 x 2 x 2 x 2

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

WOD: 20 Minute GAFAP

1 Weighted Box Step Up (24/20)

1 Strict Push Up

*Add 1 rep to each movement each round.

*(50/35)(35/20) (Two DB Held in the Front Rack Position)

Stimulus/Focus: This workout will be slow moving and will tax your muscular endurance and stamina. Settle in and just keep moving.

Cool Down: Alternating Tabata

Ring Rows

Candlestick Raises