Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Ring Muscle Ups
Stimulus/Focus: Time to practice some skill while being cardiovascularly taxed. Try to do the dubs unbroken and find a steady pace on the burpees. Choose a muscle up progression that will challenge you.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Thruster (2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
21-18-15-12-9
Pull Ups
Dumbbell Thrusters (35/20)(20/15)
RX+: Chest to Bar; (50/35)(35/20)
Stimulus/Focus: This is going to be a difficult workout. Work may have to be completed in small sets. Try to keep them as large as possible.
Cool Down: 3 Rounds
100 Meter DB Farmers Carry (switch at turn around)
100 Meter Sprint
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: Overhead Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
200 Meter Row
20 Ab Mat Sit Ups
10 Overhead Squats (95/65)(65/45
Stimulus/Focus: This workout’s time domain will require you to find a steady pace and maintain it. All work should be completed unbroken.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Rig Work-Time to work pull ups, chest to bar, toes to bar, and bar muscle ups.
WOD: For Time (20 Minute Cap)
21-15-9-15-21
Burpee Box Jump Overs (24/20)
Pull Ups
Stimulus/Focus: This will be a challenging workout–not only on your lungs and shoulders, but also on your mindset. It is difficult to decrease in reps and then increase.
Cool Down: 4 Rounds
100 Meter Run
5 Strict Ring Dips
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (Work to WOD Weight)
WOD: For Time (No Cap)
500-1000-2000
Meter Run
30-20-10
Floor Press (Bodyweight)
*RX can come from a rack. Scaled must come from the floor.
Stimulus/Focus: This should be heavy for most people. If scaling, choose a relatively heavy weight.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
10-1 Split Jerk (95/65)(65/45)
1-10 Toes to Rings
RX+: (135/95)(95/65) and Strict Toes to Ring
Stimulus/Focus: This should be a quick moving workout. Aim to do all work unbroken.
Cool Down: 3 Rounds
15 GHD Extensions
15 Calorie Row
Warm-up: Coach’s Choice
Strength/Skill: Clean (Work to WOD Weight)
This should be a heavy weight for you. Aim for something around 80%-90% of your 1 RM.
WOD: For Time (25 Minute Cap)
800 Meter Run
10 Rounds
4 Burpees over the Bar
2 Cleans (175/125)(125/85)
Then, 800 Meter Run
Stimulus/Focus: This should be a grind of a workout. The run and burprees will tax you for the heavy cleans. Cleans will likely be done is singles.
Cool Down: 3 Rounds
10 Candlestick Raises
5 Strict Pull 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 (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: 20 Minute EMOTM
Even: 1 Snatch @ 75%
Odd: Max Effort Burpees
Stimulus/Focus: This workout has a two-part score. The first will be the weight of the snatch used in the workout. The second will be total number of burpees completed. You may not do burpees if you miss the preceding snatch. You can attempt the snatch multiple times in the given minute.
Cool Down: Tabata Banded Shoulder Distraction
