Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
3 Overhead Squats (95/65)(65/45)
30 Double Unders
6 Overhead Squats (95/65)(65/45)
30 Double Unders
*Overhead squats go up by 3 reps each time. Double unders stay constant.
Stimulus/Focus: Try to do all work unbroken if possible. This will smoke the shoulders.
Cool Down: Tabata Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minute Cap)
30 Kettlebell Swings (1.5/1)(1/25#)
20 Deadlifts (225/155)(155/105)
10 Toes to Bar
Stimulus/Focus: This will tax the grip and shoulders. Aim for larger sets if possible.
Cool Down: 3 Rounds
100 Meter KB Farmer’s Carry (switch hands at turn around)
100 Meter Sprint
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs-10 Minutes Skill Work
WOD: 5 RFT (20 Minute Cap)
12 Dumbbell Deadlifts (35/20)(20/15)
9 Dumbbell Hang Power Cleans (35/20)(20/15)
6 Dumbbell Push Jerks (35/20)(20/15)
5 Rope Climbs
RX+: (50/35)(35/20) and legless climbs
Stimulus/Focus: Fun with dumbbells! You should be able to complete the entire cycle without breaking. Find a good pace on the rope climbs and just keep moving!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: Time Priority Fran
60 Seconds of Thrusters (95/65)(65/45)
60 Seconds of Pull Ups
45 Seconds of Thrusters (95/65)(65/45)
45 Seconds of Pull Ups
30 Seconds of Thrusters (95/65)(65/45)
30 Seconds of Pull Ups
Stimulus/Focus: A chance to take Fran on in a different format. This is 4.5 minutes. How many reps can you get in during that time? How hard can you push?
20 Minute AMRAP
10 Box Jump Overs (24/20)
100 Meter Run
Stimulus/Focus: Lung and leg crusher! Just find a pace and go. Never stop moving. Aim for 12 rounds. If you get out the door on the run before time is called, finish the run and call it a complete round.
Cool Down: Tabata Candlestick Raises
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (6 x 6 x 6 x 6 x 6 x6)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
3-6-9-12-15-18-21
Floor Press (95/65)(65/45)
Step Lunge
Bar Hops
Stimulus/Focus: A fun little triplet. Try to do the first half unbroken and the second half in no more than two sets each time.
Cool Down: 500 Meter Row
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 (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 20 Minute GAFAP
5 Power Snatch (115/75)(75/55)
100 Meter Run
10 Power Snatch/200 Meter Run
*Power Snatches go up by 5 each time.
*Run goes up by 100 meters each time.
*Finish the run if you get into it and call it a complete round.
Stimulus/Focus: This will be a grind. Just find a pace and settle into it.
Cool Down: 5 Minutes of Stretching–Shoulders and Calves.
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 3)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: Karen – For Time:
150 Wall-Ball Shots, 20# / 14#
Stimulus/Focus: Benchmark time! Masters/Teens use 14/10. Have fun!
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: For Time (30 Minute Cap)
60 Ab Mat Sit Ups
50 Toes to Bar
40 GHD Sit Ups
30 Pull Ups
20 Chest to Bar
10 Bar Muscle Ups
Stimulus/Focus: This workout is taxing on the midline and shoulders–and grip/hands. If scaling, find three gymnastics movements on the rig that challenge you for the last three movements.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
All lifts at 90%. Lift on 3-minute clock.
WOD: Freestyle Diane (12 Minute Cap)
45 Deadlifts (225/155)
45 Handstand Push Ups
*Break Work However You Choose
Stimulus/Focus: This is a different version of benchmark workout Diane, which is 21-15-9. See if you can segment it differently to beat your Diane time.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Candlestick Raises
