Warm-up: Coach’s Choice
Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
5 Snatch (95/65)(65/45)
10 Kettlebell Swings (1.5/1)(1/25#)
20 Double Unders
RX+: (135/95)(95/65); (2/1.5)(1.5/1)
Stimulus/Focus: A great CF triplet. This will tax your grip and your lungs. Work on efficient transitions.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: 15 Minutes to Work Ring Muscle Up Progressions
WOD: For Reps and Distance
20 Minute Partner AMRAP
Partner 1: 5 Ring Muscle Ups
Partner 2: Row
*Switch
Stimulus/Focus: This workout is designed to work on muscle ups while you are fatigued. You will have two scores. One is total muscle up reps and the other is total meters rowed.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (Work to WOD Weight)Note: This should be a moderately heavy weight for you.
WOD: For Time (20 Minute Cap)
100 Floor Press (135/95)(95/65)
75 Ab Mat Sit Ups
50 Pull Ups
25 Hand Release Push Ups
Stimulus/Focus: Chip away! Try to do big sets, but do not work to failure.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
21-15-9-15-21
Thruster (75/55)(55/35)
Wall Ball (20/14)(14/10)
RX+: (115/75)(75/55) and (30/20)(20/14)
Stimulus/Focus: These are the same two movements with different gear. Try to do all work in no more than two sets each round. Maintain a steady pace. The movements will wind you. Make sure to breathe through them.
Cool Down: 400 Meter Run with Wall Ball from WOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (7-7-5-5-3-3)
Work the four-finger flash on bottom. This teaches you to reset for each pull. It also makes sure you are not getting the bounce out of the bottom. Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute GAFAP
1 Deadlift (115/75)(75/55)
1 Burpee
2/4, 3/6, etc.
Stimulus/Focus: This is a manageable time domain. Try to push hard the entire time. Just keep moving.
Cool Down: Tabata Banded Hamstring 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!
Warm-up: Coach’s Choice
Strength/Skill: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
3 Cleans (70%)
9 Toes to Bar
RX+: 85%
Stimulus/Focus: Moderately heavy barbell and moderately challenging gymnastics.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Five 3-Minute Rounds
1 Complex (95/65)(65/45)
*3 Shoulder Press
*5 Push Press
*7 Push Jerk
30 Air Squats
15 Ab Mat Sit Ups
Rest the remainder of the 3 minutes. Repeat for a total of 5 rounds. The goal is to go as fast as you possibly can in order to have as much time to rest as possible. Aim to stay within 15 seconds of your original time. Record each round.
Cool Down: 3 Rounds
5 Strict Push Ups
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Review the Deadlift
WOD: Death by Deadlift
Stimulus/Focus: Lift every minute on the minute. Start with 1 rep and increase by one each time. The reps do not have to be touch and go. Once you cannot get the number of required reps in during the minute, go back to the number you could get and stay there for the remainder of the time if possible. RX weight is (135/95)(95/65).
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 4 RFT (30 Minute Cap)
100 Meter Run
1 Rope Climb
50 Double Unders
25 Burpees
Stimulus/Focus: This is a great little gasser. Push hard in each movement. Try to keep each round about the same amount of time as the previous.
Cool Down: 100 Flutter Kicks
