Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: 4 RFT (24 Minute Cap)
400 Meter Run
21 Pull Ups
15 Kettlebell Swings (1.5/1)(1/25#)
9 Burpees
Stimulus/Focus: Push hard on the run. If you have the capacity, go unbroken on all the work. If not, break as needed on the pull ups, but do all else unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (Ten Minutes to Get AHAP)
Front Squat (10 x 3) Use 70% from today. Lift EMOTM for 10 minutes.
WOD: Opposing Ladder for Time (12 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
*Masters only: Seated DB Press (35/20)
*RX+: 30/24 and strict Handstand Push Ups
*RX+ Masters: Seated DB Press (50/35)
Stimulus/Focus: This workout should be fast. The rep scheme should allow you to keep moving. Scale as needed to make this possible.
Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch Complex (20 Minute to Find Your 1 RM)
1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch
WOD: 20 Minute Partner AMRAP
Partner 1: 5 Power Snatch (125/85)(85/60)
Partner 2: Max Calories Row
*Switch
*Score is total number of reps-all power snatches + total calories.
Stimulus/Focus: This will be tough on the forearms. Power snatch will likely be in singles. Pull hard on the row. Make sure to transfer quickly between movements.
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
21 Wall Balls (20/14)(14/10)
15 Floor Press (135/95)(95/65)
9 Knees to Elbow
Stimulus/Focus: Another tough one on the shoulders. Try to do large sets of work–don’t break more than once within each movement.
Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work
WOD: Today’s workout has four separate 7-minute AMRAP couplets. You’ll rest 1 minute between each one.
7 Minute AMRAP
5 Burpees
1 Rope Climb
Stimulus/Focus: Aim for 10 rounds.
7 Minute AMRAP
10 Strict Push Ups
1 Rope Climb
Stimulus/Focus: Perfect push ups! Aim for 8 rounds.
7 Minute AMRAP
15 Double Unders
1 Rope Climb
Stimulus/Focus: Aim for 10 rounds.
7 Minute AMRAP
20 Alternating Lunges
1 Rope Climb
Stimulus/Focus: Aim for 7 rounds.
Cool Down: Tabata Plank Diagonal Plank Holds
Warm-up: Coach’s Choice
WOD: Run Day!
Max Effort 400m Run – 4 Minute Cap
Max Effort 800m Run – 6 Minute Cap
Max Effort 1200 Meter Run – 8 Minute Cap
Max Effort 1-Mile Run – 10 Minute Cap
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (5 x 2)
Use 90% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
10 Squat Cleans (115/75)(75/55)
20 Ab Mat Sit Ups
Stimulus/Focus: This workout will have your lungs working hard. Squat cleans tax your legs and your breathing. Keep moving in these, even if you do singles. Aim for 5 rounds.
Cool Down: Tabata Supermans
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Split Jerk (135/95)(95/65)
10 Chest to Bars
20 Slam Balls (30/20)(20/15)
Stimulus/Focus: This workout should be very taxing on your shoulders. Complete the barbell reps unbroken. Break as needed on the other movements, but keep yourself going quickly.
Cool Down: 50 Ab Mat Slam 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: Power Clean (1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
1-10 Power Cleans @ 60%
10-1 Handstand Push Ups
RX+: @80% and strict HSPUs
Stimulus/Focus: This should be a moderately challenging workout for most. Do small sets if needed. Do not work till failure.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
