Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Work on cycling the barbell quickly.
WOD: Six 3-Minute Rounds
20 Ab Mat Sit Ups
15 Air Squats
10 Handstand Push Ups
Stimulus/Focus: These are six quick sprints! You will have a separate time for each one. Complete them as quickly as possible to give yourself as much time to rest as you can before repeating.
Cool Down: 3 Rounds
5 Ring Pull Ups
20 Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Get Ready to Workout!
WOD: Small
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
Stimulus/Focus: Hero WOD time! This will be a grind. There is no time cap. You can scale rounds, reps, or even complete it with a partner.
Cool Down: Thank a Vet!
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
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 (16 Minute Time Cap)
24-20-16-12-8-4
Alternating Dumbbell Snatches (50/35)
Pull Ups
Double Unders
Stimulus/Focus: Complete the larger rounds of snatches and pull ups in 2 sets and the smaller rounds unbroken. Complete the double unders unbroken.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
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
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
5 Rounds: 30 Seconds Max Effort Power Cleans (80%)
30 Seconds Rest
Stimulus/Focus: Accumulate as many power cleans as possible in 30 seconds at 80% of your heaviest lift from today. These do not have to be touch and go. They can be a series of singles. Rest 30 seconds. Repeat for 5 rounds. Your will have 5 separate scores-your number of reps each 30 seconds.
WOD: 20 Minute Partner AMRAP
12/9 Calorie Row
3 Wall Walks
Stimulus/Focus: One partner works, one partner rests. Your score is your and your partner’s total rounds/reps. Aim for 8-10 rounds.
Cool Down: Tabata Side Plank
Warm-Up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: 30 Minute AMRAP
1 Bear Crawl (Stiff Arm/Stiff Leg)(Approx. 80′)
10 Burpees
1 Rope Climb
Stimulus/Focus: Find a steady pace and just keep moving. Aim for 12-15 rounds.
Cool Down: ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
7 x 7 x 7 x 7 x 7 x 7 x 7
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Time Cap)
15 Kettlebell Swings (2/1.5)(1.5/1)
15 Strict Ring Dips
Stimulus/Focus: This will be very taxing on the shoulders. Try to complete all the KB swings unbroken. Break the strict ring dips into small sets in order to avoid muscle failure. Choose a scale that challenges you.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Pause Push Press
3 x 3 x 3 x 3 x 3
Pause for 2-seconds in the bottom of the dip position.
Stimulus/Focus: Start at 60% and get AHAP. Pause in the bottom of the dip for 2 seconds each rep. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
200 Meter Run
20 Alternating Lunges
15 Ab Mat Sit Ups
Stimulus/Focus: Find a steady pace and just keep moving. Aim for 8-10 rounds.
Cool Down: Tabata Superman Holds
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
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: Ten 2-Minute Rounds
10 Wall Balls (20/14)(14/10)
10 Pull Ups
*RX+: (30/20)(20/14); chest to bar
Stimulus/Focus: This is a short work, high volume WOD. Complete the work as quickly as possible to maximize rest between sets. You will do this 10 times. You will have a separate score for each round. Sprint baby sprint!
Cool Down: Tabata Partner Twists with Wall Ball
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!
