Warm-Up: Coach’s Choice
Strength/Skill: Muscle Up Skill Practice
WOD: 30 Minute Partner AMRAP
10/7 Calorie Bike (Assault/Erg)
10 Slam Balls (30/20)(20/15)
1 Ring Muscle Up
Stimulus/Focus: One partner works, one partner rests. Aim for 15 rounds total.
Cool Down: Partner Slam Ball Run
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
5 x 2
Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
20/16 Calorie Row
50′ Famer’s Carry (50/35)
*Use 2 dumbbells.
*Add 1 farmer’s carry each round.
Stimulus/Focus: This will be a grind. Try to relax your grip on the row, because you are going to need it on the carries. Find a steady pace and keep moving.
Cool Down: Tabata Standing Oblique Twists
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 15
Stimulus/Focus: Spend 15 minutes finding your heaviest set of 15 reps. The gold standard is your bodyweight!
WOD: Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Stimulus/Focus: Benchmark time! Push hard on the run and complete the OHS unbroken if possible, but in no more than 2 sets if needed.
Cool Down: 5 Minute of Shoulder Mobility
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
10 x 10
Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock.
WOD: Max Effort 2k Row
Stimulus/Focus: You may set the damper wherever you like. Stay on the seat and hold onto the handle until you cross the finish line!
Cool Down: ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
6 x 5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Minute AMRAP
5 Hang Clean and Jerk (115/75)(75/55)*Any style clean and any style jerk*
10 Back Squats (115/75)(75/55)
15 Toes to Bar
Stimulus/Focus: Aim to complete the barbell work unbroken. Try to complete the toes to bar in 2-3 sets. Aim for 3-4 rounds.
Then:
Clean: 1 x 1
Stimulus/Focus: Immediately following the AMRAP, spend 5 minutes establishing your 1 rep max clean (power or squat).
Cool Down: 3 Rounds
5 Barbell Rollouts
20 Bar Hops
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!
