Warm-up: Coach’s Choice
Strength/Skill: Power Clean (15 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
Even: 1 Power Clean at 90% of 1 RM
Odd: ME Wall Balls (20/14)(14/10)
Stimulus/Focus: In order to RX this workout you have to get a successful power clean at 90% in each even round and do at least one wall ball at the prescribed standards. The only reps that count in your score are your total wall ball reps.
Cool Down: Tabata Ab Mat Partner Wall Ball Passes
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: Get Ready for 22.2
WOD:
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Review the Ten Stations
WOD: 2 Rounds for Reps
*Work one minute at each station for max reps
*Total of 10 stations
Stimulus/Focus: Work as hard as you’d like. This is designed to be active recovery before the 22.2 tomorrow! Come in to find out what the ten stations are.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
6 Push Jerk (115/75)(75/55)
9 Ground to Overhead (45/25)(25/15)
12 Overhead Step Lunges (45/25)(25/15)
Stimulus/Focus: This will get the entire body moving. Do all work unbroken. Try to move directly from G2O into OHSL without putting the plate down.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 5 )
Use 70% and get AHAP. Lift on a 3-minute clock.
WOD: 25 Minute AMRAP
25 Floor Press (95/65)
50 Ab Mat Sit Ups
Stimulus/Focus: This workout has a long time domain. It is light and should move quickly.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Snatch (20 Minutes to Find 1 RM,20 Minutes to Find 1 RM)
WOD: For Time (10 Minute Cap)
21-15-9
Snatch (75/55)(55/35)
Chest to Bar
Stimulus/Focus: The workout will be taxing on the grip and shoulders. Try to do large sets on snatch. If you can string together chest to bars, aim for moderate sets, knowing your grip will be taxed. If not, singles for the win it is!
Cool Down: 3 Rounds
100 Meter Row
10 Strict Push 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: Review the Movements
WOD: 3 Rounds for Total Reps
1 Minute at Each Station
*ME Dumbbell (Power) Snatches (Alternating from the Ground)
*100 Meter Sprint
*ME Dumbbell Overhead Squats (Equal Reps on Each Side)
*100 Meter Run
*ME Dumbbell Thruster
*100 Meter Run
*ME Dumbbell Lunge (Round 1-Overhead; Round 2-Front Rack; Round 3-Farmer’s Carry Style)
*100 Meter Run
Stimulus/Focus: No prescribed weights. No set reps. Just time to practice dumbbell movements. You might see one of these in the Open!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Hang Power Clean (20 Minutes to Get Heavy for the Day)
WOD: 7 Two-Minute Rounds
6 High Hang Power Cleans (95/65)
4 Hang Power Cleans (95/65)
2 Power Cleans (95/65)
12 Box Jumps (24/20)
Stimulus/Focus: Work as quickly as you can to give yourself as much time to rest as possible. Try to keep your rounds close to the same time.
Cool Down: Tabata Plank Knees to Elbow
