Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 4 x 4 x 4 x 4 x 4 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 21-15-9-15-21 (12 Minute Cap)
Deadlift (135/95)(95/65)
Wall Balls (20/14)(14/10)
*RX+: (225/155)(155/105); (30/20)(20/14)
Stimulus/Focus: This workout will destroy your legs. Try to do all work unbroken and take short breaks in between movements.
Cool Down: 50 Ab Mat Wall Ball Sit 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: Shoulder Press (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 2 minute clock.
WOD: 8 Minute AMRAP
Max Effort Unbroken Shoulder Press (95/65)(65/45)
*Every break=25 Jumping Jacks
*Score is total shoulder press reps.
*Two minutes to rest before the next AMRAP.
8 Minute AMRAP
Max Effort Unbroken Hang Power Cleans (135/95)(95/65)
*Every break=30 Lunges
*Score is total number of hang power cleans.
Cool Down: Tabata Diagonal Plank Holds
Happy 45th Birthday Coach Lisa!
Warm-up: Coach’s Choice
Strength/Skill: Review the movement standards and get ready to work!
WOD: Lisa’s Birthday WOD: “Fabulous 45”
45 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 45 minutes-first movement listed is RX, second movement is RX+.
45 HRPUs/HSPUs
45 Deadlifts (65/45) (95/65)
45 Pull Ups (90 Jump Pull Ups)/C2B
45 Power Cleans (65/45) (95/65)
45 Ab Mat Sit Ups/GHD Sit Ups
45 Power Snatch (65/45) (95/65)
45 Air Squats/Pistols
45 Floor Press (65/45) (95/65)
45 Single Unders/Double Unders
45 Thrusters (65/45) (95/65)
Teen/Masters RX: 45/35
Teen/Masters RX+: 65/45
Stimulus/Focus: Have fun with a friend!
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (20 x 5)
Use 75% for all sets. Lift on a 2-minute clock.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (8 x 4 )
Use 80% for all reps. Lift on a 2-minute clock.
WOD: 6 RFT (15 Minute Cap)
5 Floor Press (165/115)(115/75)
10 Burpees over the Bar
Stimulus/Focus: The weight is challenging. It will be even more challenging after the burpees. Do not work until failure. Break when needed. Find a steady pace on the burpees and just keep moving through those.
Cool Down: 500 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute GAFAP
1 Power Clean (165/115)(115/75)
2 Handstand Push Ups
*2/4, 3/6, 4/8
Masters Only: Seated DB Presses (35/20)
Stimulus/Focus: This workout should be challenging. The weight is heavy and the gymnastics difficult. Choose scales that are hard for you. If the RX is easy, then just push to go faster.
Cool Down: Tabata Mountain Climbers
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: Hang Power Snatch (20 Minutes to Find 1 RM)
WOD: 5 RFT (8 Minute Cap)
4 Hang Power Snatch (70% of Today)
6 Overhead Squats (70% of Today)
8 Push Press From the Back Rack (70% of Today)
Stimulus/Focus: An all barbell workout! Try to do all work unbroken. The faster you work, the more time you’ll get to rest before taking on the next part!
4 Minutes Max Effort Double Unders
Stimulus/Focus: You’ll have two minutes to rest after the 8 minute cap expires. Then you’ll have 4 minutes to get as many double unders in as possible.
Cool Down: Tabata Overhead Barbell Hold (Barbell From WOD)
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 25 Minute AMRAP
20 Pistols
40 HRPUs
60 Ab Mat Sit Ups
80 Deadlifts (95/65)(65/45)
100 Box Jumps (24/20)
Stimulus/Focus: This workout should push you to do large sets of work. Do not treat it as a “for time” workout. Push hard to get into the second round.
Cool Down: Tabata Superman Holds
