Warm-up: Coach’s Choice
Strength/Skill: Front Rack Lunge
1 x 6
Stimulus/Focus: Spend 15 minutes getting AHAP for 6 alternating reps (3 reps per side).
WOD: 10 Minute EMOM
6 Reps @ 80% of Today’s Heaviest
Stimulus/Focus: Complete the reps as fast as possible. The minutes will go by quickly!
GI Jane: 100 Burpee Pull Ups for Time
Stimulus/Focus: Benchmark WOD time! Have fun with this one!
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
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: Floor Press
6 x 4
Stimulus/Focus: Complete each set at 80%. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
5 Rounds
10 Floor Press (95/65)(65/45)
5 Pull Ups
5 Rounds
10 Floor Press (135/95)(95/65)
5 Chest to Bar Pull Ups
Then, with remaining time, complete:
Max Effort Bar Muscle Ups
Stimulus/Focus: A push-pull workout. Try to complete all work unbroken or in 2 sets.
Cool Down: 400 Meter Jog
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. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
5 Cleans (115/75)(75/55)
10 Handstand Push Ups
20 Double Unders
Stimulus/Focus: Complete the cleans in quick singles, the HSPUs in 2-3 sets, and try to go unbroken on the dubs. Aim for 8 rounds.
Cool Down: Tabata Single-Leg Glute Bridges
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Time Cap)
21-15-9
Push Jerk (135/95)(95/65)
Burpees
Stimulus/Focus: Complete the push jerks in 2-3 sets each time. Find a steady pace on the burpees.
Cool Down: 3 Rounds
10 Jump Lunges
10 Hanging Knee Raises
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Find a progression.
WOD: For Time (30 Minute Time Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Kettlebell Swings (1.5/1)(1/25#)
5-4-3-2-1
Rope Climbs
Stimulus/Focus: Push hard on the run, complete the KB swings in 2-3 sets each time, and focus on efficiency on the rope climbs.
Cool Down: 400 Meter Walk
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat
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 (12 Minute Time Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
3-6-9-12-15-18-21
Ab Mat Sit Ups
Stimulus/Focus: Try to complete the overhead squats in no more than 2 sets and completet the ab mat sit ups unbroken.
Cool Down: 3 Rounds
10 Superman Holds
5 Strict Pull Ups
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 Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Five 4-Minute Rounds
200 Meter Row
10 Power Snatch (95/65)(65/45)
20 Double Unders
Stimulus/Focus: Complete each round as quickly as possible to give yourself as much time to rest before repeating. There are five rounds, each with its own time score.
Cool Down: Tabata Achilles Stretches
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!
