Warm-up: Coach’s Choice
Strength/Skill: Hang Power Clean
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 7 RFT (18 Minute Time Cap)
7 Hang Power Cleans (95/65)
7 Thrusters (95/65)
7 HRPUs
RX+: 125/85; HSPUs
Stimulus/Focus: Strive to complete each round of barbell work (cleans and thrusters) unbroken.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Back Extensions
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Boulder
Complete 5 rounds in 12 minutes or be crushed by the boulder!
5 Burpees
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)
20 Ab Mat Sit Ups
*If you don’t meet the time cap, perform 30 wall balls (20/14)(14/10) at the 12 minute mark.
*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls immediately!
Stimulus/Focus: Complete all work unbroken. Take minimal breaks between movements and rounds.
Cool Down: 2 Rounds
15 Goblet Squats
Farmer’s Carry Down and Back (switch arms at turn around point)
Warm-up: Coach’s Choice
Strength/Skill: Review the movement standards and get ready to work!
WOD: Lisa’s Birthday WOD: “Forever 40”
*Because there is not enough class time to keep increasing the time domain!
40 Minute Partner AMRAP
*With only one partner working at a time, complete as many rounds as possible in 40 minutes.
49 Strict Push Ups
49 Deadlifts (75/55) (55/35)
49 Ab Mat Sit Ups
49 Power Cleans (75/55)(55/35)
49 Air Squats
49 Floor Press (75/55)(55/35)
49 Pull Ups
49 Push Press (75/55)(55/35)
Stimulus/Focus: Have fun with a friend on Coach Lisa’s 49th Birthday!
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 2-minute clock.
WOD: 6 RFT (12 Minute Time Cap)
10 Deadlifts (155/105)(105/70)
5 Ring Dips
200/150 Meter Row
Stimulus/Focus: Treat each round as a sprint. Rest as needed between rounds.
Cool Down: 3 Rounds
10 Banded Good Mornings
100 Meter Run
