Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 5 x 5 x 5 x 5 )
Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 6 RFT (12 Minute Cap)
5 Split Jerks (95/65)(65/45)
10 Burpees
20 Double Unders
RX+: (155/105)(105/70)
Stimulus/Focus: This should be a sprint. Try to do all work unbroken.
Cool Down: 3 Rounds
100 Meter Row
5 Strict Chest to Bar
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 (2 x 2 x 2 x 2 x 2 )
Start at 85% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
10 Dumbbell Overhead Squats (50/35)(35/20)(Left)
5 Bar Muscle Ups
10 Dumbbell Overhead Squats (50/35)(35/20)(Right)
15 Toes to Bar
Stimulus/Focus: This workout will be taxing on the shoulders and grip/hands. Try to do as much work as possible unbroken. Rest as needed between movements to allow for that.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 )
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: 3 RFT (20 Minute Cap)
500 Meter Row
21 Burpees
400 Meter Run
Stimulus/Focus: Find a pace you can maintain each round, but push yourself to make that faster than you typically would.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Review the Clean
WOD: 6 Rounds for Reps
1 Minute Max Effort Cleans
3 Minutes Rest
*Weight changes each round.
*Round 1: (165/115)(115/75)
*Round 2: (185/135)(135/95)
*Round 3: (225/155)(155/105)
*Round 4: (165/115)(115/75)
*Round 5: (185/135)(135/95)
*Round 6: (225/155)(155/105)
Stimulus/Focus: Push hard in each minute. You have plenty of time to rest in the breaks after changing your weight. Chose your weights wisely if scaling–light to moderate, moderate, moderate to heavy.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Review The Movements
WOD: Partner WOD for Time
*One partner works, one partner rests*
100 Dumbbell Squats
90 Ring Rows
80 Alternating Dumbbell Snatch
70 Toes to Ring
60 Dumbbell Hang Power Cleans
50 Ring Pull Ups
40 Dumbbell Front Rack Lunges
30 Ring Push Ups
20 Dumbbell Thrusters
10 Ring Dips
RX: (50/35)(35/20)
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5- 2 Minute Rounds
20 Dumbbell Step Overs (50/35)(35/20)(24/20)
Max Effort Dumbbell Push Jerks (50/35)(35/20)
*Rest Two Minutes Between Rounds
*Score is Total DB Push Jerks in All Rounds
Stimulus/Focus: Strive to get as many reps in as possible each round, but aim for consistency in each round as well.
Cool Down: Tabata Chin Over the Bar Holds
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: Front Squat (6 x 6 x 6 x 6 x 6 x 6)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
100 Double Unders
21 Front Squats (115/75)(75/55)
21 Push Press (115/75)(75/55)
100 Double Unders
15 Front Squats (115/75)(75/55)
15 Push Press (115/75)(75/55)
100 Double Unders
9 Front Squats (115/75)(75/55)
9 Push Press (115/75)(75/55)
Stimulus/Focus: Well . . .this is all the things. Try to do barbell work unbroken if you can, but if not, break no more than once each time.
Cool Down: 3 Rounds
5 Chest to Bar Pull Ups
5 Ring Dips
Warm-up: Coach’s Choice
Strength/Skill: Partner Deadlift (15 Minutes to Work the Skill)
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: Just a fun partner WOD! Happy St. Patrick’s Day!
Cool Down: Partner 400 Meter Run with Your Slam Ball
