Warm-up: Coach’s Choice
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
10 Dumbbell Push Press (50/35)(35/20)
10 Burpees Over the Dumbbells
Stimulus/Focus: The weight should be heavy. Aim to complete the push press unbroken or in two sets. Strive for 8 rounds.
Cool Down: 3 Rounds
100 Meter Farmers Carry
5 Push Ups on DBs
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: 10 RFT (20 Minute Time Cap)
2 Rope Climbs
10 GHD Sit Ups
25 Double Unders
Stimulus/Focus: Aim to complete each round in less than 2 minutes. If you are not comfortable with GHDs you can do 20 ab mat sit ups. You can only do GHDs if you complete the other movements RX as well.
Cool Down: 3 Rounds
10 Superman Holds (2-Second Count)
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Floor 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: For Time (10 Minute Time Cap)
21-15-9
Floor Press (115/75)(75/55)
Pull Ups
*RX+: (185/115)(135/75)
Stimulus/Focus: This workout is a classic push/pull CF WOD. The weight is light to moderate. Attempt to do each round of all work in one to two sets. The ten-minute time cap is to give people a chance to complete the RX+ option.
Cool Down: 3 Rounds
20 Bar Hops
5 Barbell Rollouts
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: Back Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)
1 Minute: Max Effort Back Squats (90%)
1 Minute: Rest and Change Weight
*90%, 80%, 70%, 60%, 50%
Stimulus/Focus: These back squats will come from the rack. They do not have to be unbroken. Work as hard as you can in each minute. You will have a separate score for each round. Put your weight in the notes section for each one.
WOD: Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Stimulus/Focus: Benchmark time!
Masters RX: 14/10
Cool Down: 400 Meter Run with Wall Ball
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2 x
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
10 Shoulder Press (45/35)(35/15)
20 Overhead Lunges (45/35)(35/15)
400 Meter Run
Stimulus/Focus: Try to complete all barbell work unbroken. Push hard on the run.
Cool Down: 3 Rounds
10 Barbell Curls
10 Skull Crushers
Warm-up: Coach’s Choice
Strength/Skill: 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: For Time (18 Minute Cap)
15-12-9-12-15
Power Clean (155/105)9105/70)
Handstand Push Ups
*RX+: (185/135) and strict HSPUs
Stimulus/Focus: This is a great push-pull workout. The weight should be heavy. The gymnastics challenging. Aim to complete the power cleans in singles and the handstand push ups in 2 sets each round. The out and back design in this workout will be challenging on the “back” portion. Just keep moving!
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Pistol Progressions: Spend 10 minutes practicing pistol progressions.
WOD: 20 Rounds (1 Minute Work/30 Seconds Rest)
Minute 1: Max Effort Pistols
Rest 30 Seconds
Minute 2: Max Effort Knees to Elbow
Rest 30 Seconds
*Repeat for ten rounds of pistols and ten rounds of K2E
Stimulus/Focus: This workout is a chance to practice movements we don’t do often! Push yourself as hard as you can in each minute! Your total score is your accumulated reps.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Thruster
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 25 Minute AMRAP
3 Ring Muscle Ups
8 Thrusters (115/75)(75/55)
17 Calorie Row
Stimulus/Focus: This should be extremely taxing cardiovascularly. Try to complete work unbroken if possible. Aim for 5 rounds. Each calorie counts as one rep.
Cool Down: Tabata Side Plank Hold
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!
