Warm-up: Coach’s Choice
Strength/Skill: Deadlift (8 x 8 x 8 x 8)
Start at 70’% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
20 Wall Balls (20/14)
10 Deadlifts (185/135)
Stimulus/Focus: Leg crusher! Challenge yourself to go unbroken if possible!
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ab Mat Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Work to WOD Weight
WOD: Ten 2-Minute Rounds
1 Snatch (80%)
100 Meter Sprint
RX+: Hold a plank until the next round starts.
Stimulus/Focus: This WOD is meant to be heavy, but fast. Be set on the bar at the top of each minute. Run as fast as possible. Push to get each round done in about 45 seconds.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 30 Minute EMOTM
Minute 1: Max Effort Rope Climbs
Minute 2: ME Alternating KB Snatch (1.5/1)
Minute 3: ME Box Jumps (24/20)
Score: Total Reps
Stimulus/Focus: This WOD will not be a fast metcon. Your arms will be tired from the snatch. Your legs will be tired from the box jumps. This will make rope climbs difficult. Focus on your technique and spend the time improving your skill.
Cool Down: Tabata L-Hangs
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
3 Overhead Squats (135/95)
5 Knees to Elbow
7 Strict Push Ups
Stimulus/Focus: This will be tough on the shoulders. The short rep scheme should allow you to do your work unbroken each time. Rest as needed between reps to make that possible.
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Thruster (5-4-3-2-1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (12 minute cap)
15 Thrusters (95/65)
15 Burpees
Stimulus/Focus: This will be challenging on your entire body, but especially your lungs. Try to complete the thrusters unbroken or in no more than 2 sets each round.
Cool Down: Row 500 Meters
Warm-up: Coach’s Choice
Strength/Skill: Push Press (Death by Push Press)
Use 50% of your 1 RM. Lift 1 rep the first minute, 2 the second, 3 the third . . . until you can’t complete the number of reps required in the minute. 15 minute cap. If you die, row 7 cals at max effort each minute. Change your push press entry in Wodify to the last set completed. For example, if you complete the 8th minute, enter 1 x 8 at the weight you used.
WOD: Happy St. Patrick’s Day 17 Minute Partner WOD
Partner A: 17 Slam Balls (30/20)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Strict Push Ups
Partner B: ME Row (Calories)
Switch
Partner A: 17 Goblet Squats (1.5/1)
Partner B: ME Row (Calories)
Switch
Partner A: 17 Pull Ups
Partner B: ME Row (Calories)
Switch
Total Score is Total Reps (136 per round) + Total Calories
Stimulus/Focus: Have fun with a partner! Row hard. Move fast.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 )
Start at 70% of your 1 RM. Hold a 3-second pause in the bottom. Lift on a 3-minute clock. Get AHAP.
WOD: For Time (20 Minute Cap)
25′ Duck Walk
50 Russian KB Swings (35#/26#)
75 Double Unders
100 Front Squats (65/45)
75 Double Unders
50 Russian KB Swings (35#/26#)
25′ Duck Walk
Stimulus/Focus: An out and back is hard mentally. Try to keep your work in large chunks. The kettlebell should be light.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch Hands at Turn Around Point)
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 x 3)
Use 85% and lift on a 3-minute clock.
WOD: 21-15-9 (8 Minute Time Cap)
Floor Press (135/95)
Clean (135/95)
Stimulus/Focus: This WOD should be a moderate floor press and clean. You may want to do your cleans in singles. Aim to do your floor press in no more than 3 sets each time. Take short breaks.
Cool Down: 3 Rounds
10 Cals on Bike
10 GHD Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Run!
WOD: 5k Run (Time)
Stimulus/Focus: Don’t hold anything back! Run fast!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 2-Part AMRAP
8 Minute AMRAP
5 Push Jerk (115/75)
5 Pull Ups
*Rest 2 Minutes
Stimulus/Focus: Tough on the shoulders, but the short rep scheme should allow you to go unbroken and to keep moving. Aim for 10 rounds.
8 Minute AMRAP
5 DB Push Jerk (50/35)
5 Chest to Bar
Stimulus/Focus: You will already be fatigued. DB are harder to stabalize and C2B are a harder movement. Aim for 6 rounds.
Cool Down: Tabata Diagonal Side Plank Holds
