Warm up: Coach’s Choice
Strength/Skill: Deadlift
4 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
12 Toes to Bar
12 Kettlebell Hang Snatches (6/6)(1.5/1)(1/25#)
12 Kettlebell (Goblet) Box Step Ups (24/20)
Stimulus/Focus: Try to go unbroken on your work, but take no more than one break within movements if needed. Aim for 5+ rounds.
Cool Down: 400 Meter Farmers Carry
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Five Rounds (5 Minutes Work/1 Minute Rest)
20 Box Jumps (step down) (24/20)
25 Plate GTOH (45/25)(25/15)
30 Ab Mat Sit Ups
Max Strict Push Ups in Remaining Time
Stimulus/Focus: Find a steady pace and just keep moving. Break between movements, but not within them. Focus on perfect movement on strict push ups. You will have a separate score for each round–all reps are included in the score.
Cool Down: Alternating Tabata
*Russian Twists with Plate
*Superman Holds (20 Seconds)
Warm up: Coach’s Choice
Strength/Skill: Front Squat
4 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/25#)( 2 Kettlebells)
5 Burpees every time the kettlebells are placed on the ground.
Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.
Cool Down: 3 Rounds
5 Strict Chest to Bar
15 Candlestick Raises
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
1 x 1
Stimulus/Focus: Spend 15 minutes reviewing the movement and building up to your workout weight or a heavy for the day.
WOD: Heavy Isabel for Time (10 Minute Cap)
30 Snatches (Power or Squat)
WORKOUT VARIATIONS
14-15, 60-64 divisions
♀ 85
♂ 135
16-17, 50-59 divisions
♀ 105
♂ 155
35-39 division
♀ 145
♂ 215
40-49 divisions
♀ 125
♂ 185
65+ divisions
♀ 75
♂ 105
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose a weight that challenges, but does not frustrate, you.
Cool Down: Happy Friday and the end of the Age Group Semifinal Workout Week! ROMWOD anyone?
Warm up: Coach’s Choice
Strength/Skill: Handstand Walk
Spend 10 minutes upside down!
WOD: 3 RFT (20 Minute Cap)
30-foot handstand walk (15 feet out and back)
30 pull-ups
30 lateral burpees over the dumbbell
30 toes-to-bars
WORKOUT VARIATIONS
14-17, 35-54 divisions
Handstand walks must be completed in 15-foot sections.
55-64 divisions Handstand walks may be broken into 5-foot sections.
65+ divisions Plate-walks on a box instead of handstand walks.
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose movements that challenge you, but allow you to keep moving.
Cool Down: 3 Rounds
5 Push Ups
10 Superman Holds (2-second count)
Warm up: Coach’s Choice
Strength/Skill: Overhead Lunges
10 Minutes to Find a Heavy Set of 6 Reps
Overhead Lunges: 5 x 6
Stimulus/Focus: Use 80% of your heaviest set of 6 to complete a set of 6 every 2 minutes for 5 rounds.
WOD: For Time (7 Minute Cap)
150-foot Dumbbell Overhead Walking Lunge
50 Alternating Dumbbell Snatches
50 Box Jump-Overs
WORKOUT VARIATIONS
14-15 division
♀ 20-lb dumbbell, 20-inch box
♂ 35-lb dumbbell, 24-inch box
16-17, 35-54 divisions
♀ 35-lb dumbbell, 20-inch box
♂ 50-lb dumbbell, 24-inch box
55+ divisions
♀ 20-lb dumbbell, 20-inch box*
♂ 35-lb dumbbell, 24-inch box*
*may step OR jump up to the box
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Power Clean
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Bar Muscle-ups: 10 Minutes to Work Progressions
WOD: 10 Minute AMRAP
1 Clean (can be power or squat)
1 Bar Muscle-Up
*After completing a round, add 1 rep to each movement.
WORKOUT VARIATIONS:
14-15 division
♀ 95
♂ 135
16-17, 35-54 divisions
♀ 125
♂ 185
55-59 division
♀ 105
♂ 155
60-64 division
Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups
Rounds 6+ = Bar muscle-ups
♀ 95
♂ 135
65+ divisions
Rounds 1, 2, 3, 4, 5 = Chest-to-bar pull-ups
Rounds 6+ = Bar muscle-ups
♀ 75
♂ 115
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose weights and movements that challenge you, but allow you to keep moving.
Cool Down: Tabata Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Shoulder to Overhead Complex
1 x 1
1 Push Press
2 Push Jerks
3 Split Jerks
Stimulus/Focus: Spend 20 minutes reviewing the shoulder to overhead movements and getting AHAP on the complex.
WOD: For Time (20 Minute Cap)
Calorie Row (75/60)
21 Shoulder-to-Overheads (weight 1)
Calorie Row (75/60)
15 Shoulder-to-Overheads (weight 2)
Calorie Row (75/60)
9 Shoulder-to-Overheads (weight 3)
WORKOUT VARIATIONS:
14-15 division
♀ 65, 85, 105
♂ 95, 135, 155
16-17, 35-54 divisions
♀ 85, 125, 155
♂ 135, 185, 225
55-59 division
♀ 65, 85, 125
♂ 95, 135, 185
60-69 divisions
♀ 55, 65, 85
♂ 75, 105, 135
70+ division
♀ 45, 55, 75
♂ 65, 85, 105
Stimulus/Focus: This is an Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose weights that you can complete in 3 sets each round.
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!
