Warm-Up: Coaches Choice
Strength/Skill: Get Ready to Workout!
WOD: 5 Rounds for Reps
1 Minute Max Effort at Each Station
Ring Rows
Lunges
Assault Bike Calories
GHD Sit Ups
Burpees
Stimulus/Focus: Treat this workout however is best for you-as active recovery before the open tomorrow or as an all-out effort at each station, each minute. Your score is your total rep count.
Cool Down: ROMWOD
Warm-Up: Coaches Choice
Strength/Skill: Snatch + OHS
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for 1 complex (Snatch + Overhead Squat).
WOD: For Time (20 Minute Time Cap)
10-9-8-7-6-5-4-3-2-1
Snatch + OHS (70% from Today)
1-2-3-4-5-6-7-8-9-10
Slam Balls (30/20)(20/15)
Stimulus/Focus: This will be taxing on the entire body-muscles and lungs. Just keep moving.
Cool Down: 400 Meter Run with Slam Ball
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 2 x 2 x 1
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result
WOD: 20 Minute AMRAP
30 Kettlebell Deadlifts
20 Kettlebell Swings
10 Kettlebell Goblet Squats
RX: (1.5/1)(1/25#)
RX+: (2/1.5)(1.5/1)
Stimulus/Focus: The only breaks you get from the KB are the ones you give yourself. Aim to complete each movement unbroken or in two sets. Rest as needed between sets/movements/rounds to allow that. Strive for 5 rounds.
Cool Down: Tabata Standing Oblique Twists with KB
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result
WOD: For Time (15 Minute Time Cap)
50 Air Squats
40 Strict Push Ups
30 Ab Mat Sit Ups
20 Pull Ups
10 Clean (Power or Squat) and Jerk (Push or Split) (135/95)(95/65)
RX+: Pistols, HSPU, GHDs, C2B, (185/135)(135/95)
*No mixing and matching RX and RX+.
Stimulus/Focus: Find a steady pace and keep moving during this mini chipper.
Cool Down: 3 Rounds
100 Meter Run
20 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% of your 1 RM and get AHAP. Lift on a 2-minute clock. Add result
WOD: 5 RFT (12 Minute Time Cap)
10 Floor Press (115/75)
20 Wall Balls (20/14)(14/10)
30 Double Unders
Stimulus/Focus: Treat each round like a sprint. Aim to do all work unbroken. Add result
Cool Down: 3 Rounds
100 Meter Run with Wall Ball
15 Ab Mat Wall Ball Sit Ups
Warm Up: Coach’s Choice
Strength/Skill: Front Squat
5 x 2
Stimulus/Focus: Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. Add result
WOD: T.U.P.
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
Stimulus/Focus: Have fun with this hero WOD. Complete the power cleans in fast singles, the pull ups in no more than 2 sets each round, and the front squats unbroken. Aim for less than 22 minutes.
*Masters RX: 95/65
Cool Down: Athlete’s Choice
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: Handstand Skill Work
WOD: 20 Minute Team WOD
4 Athletes
25′ Handstand Walk (Pace Setter)
Air Squats
Ring Rows
Ab Mat Sit Ups
*The handstand walk is the pace setter. Accumulate as many reps as possible at the other stations. If you cannot handstand walk, complete 50′ bear crawl or 2 around the worlds. Rotate from HS walk to air squats to ring rows to ab mat sit ups. Your score is the total number of reps your team accumulates. The handstand walk counts as 1 rep per 5 feet.
Stimulus/Focus: Time to practice handstand walking! Have fun with a team!
Cool Down: Team Choice–Team Buy Out
Warm-up: Coach’s Choice
Strength/Skill: Push Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 10 RFT For Time (25 Minute Time Cap)
100 Meter Run
10 Push Press (95/65)(65/45)
10 Box Jump Overs (24/20)*Masters may step up. Everyone must step down.
Stimulus/Focus: Find a steady pace and keep moving. Try to complete the push press unbroken.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Reps must be touch and go. Lift on a 2-minute clock.
WOD: 3-Part AMRAP
4-Minute AMRAP
5 Cleans (115/75)(75/55)
5 Burpees
Rest 1 Minute
4-Minute AMRAP
5 Cleans (115/75)(75/55)
5 Chest to Bar
Rest 1 Minute
4-Minute AMRAP
5 Cleans (115/75)(75/55)
5 Toes to Bar
Stimulus/Focus: Aim for 4 rounds in each AMRAP.
Cool Down: 2 Rounds
20 Bar Hops
10 V-Ups
