Warm-Up: Coach’s Choice
Strength/Skill: Clean
5 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (16 Minute Time Cap)
15-12-9-12-15
Calorie Row
Cleans (115/75)(75/55)
Stimulus/Focus: This will be a cardiovascularly taxing workout. Find a steady pace and just keep moving. Completing the cleans in singles will save your grip for the row.
Cool Down: 3 Rounds
5 Ring Dips
5 Push 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: 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: 6 RFT (18 Minute Time Cap)
6 Snatches (115/75)(75/55)
36 Double Unders
Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. Go unbroken on double unders.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Rig Work: 10 Minutes to Work on Rig Skills
WOD: Jennifer
Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps
F: 35-lb kettlebell, 20-inch box
M: 53-lb kettlebell, 24-inch box
Masters: 1/25# KB; Step Ups
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
Stimulus/Focus: This is a benchmark workout. Push hard and see what you can do! Aim for 8-10 rounds.
Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from WOD
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
3 Burpee Box Step Overs (Bodyweight)
3 Dumbbell Deadlifts (50/35)(35/20)
6/6, 9/9, 12/12 . . .
Stimulus/Focus: Find a steady pace and just keep moving. Increase both movements by 3 reps each round.
Cool Down: Tabata Plank Knees to Elbow
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
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 (12 Minute Time Cap)
25-20-15-10-5
Back Squats (135/95)(95/65)
5-4-3-2-1
Wall Walks
Stimulus/Focus: The barbell should be heavy. Try to complete each round in no more than 2 or 3 sets. Find a steady pace on the wall walks.
Cool Down: 3 Rounds
20 Barbell Hops
5 Barbell Rollouts
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Today’s WOD consists of three separate AMRAPs. You will have three separate scores. The only reps that count are the max effort reps in the remaining time of each round.
Three Rounds (4 Minutes Work/2 Minutes Rest)
4 Minute AMRAP
24 Seated Shoulder Presses (35/20)(20/15)
24 Ab Mat Sit Ups
Max Effort Shuttle Runs (25’=1 Rep)
Cool Down: Tabata Superman Holds
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 Practice
WOD: 30 Minute Partner You Go I Go Workout
5 Ring Rows
10 Alternating Lunges
15 Ab Mat Sit Ups
1 Handstand Walk (25″)
Stimulus/Focus: One partner goes through the entire round, while one partner rests. Mark the board after each person completes the work. Handstand walk must be completed during the time cap to count as a round.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
WOD: 18 Minute Time Cap
9-15-21
Pull Ups
Thrusters (95/65)(65/45)
*Use any remaining time for strength.
Stimulus/Focus: The increasing rep scheme will challenge you mentally. Complete the 9 unbroken. Split the 15 in 2 sets and the 21 in 3. Take short breaks. Rest if possible before going into strength.
Strength/Skill: Thruster
1 x 1
Stimulus/Focus: After completing the workout, spend the rest of the time allotted to finding a 1 rep max thruster from the floor. Aim for a heavy lift every 2-3 minutes of the time you have left if possible.
Cool Down: Tabata Plank Toe Touches
