Warm-up: Coach’s Choice
Strength/Skill: Power Clean (4 x 3 )
Use 75% for all sets. Lift on a three minute clock.
WOD: 10 Minute EMOTM
100 Meter Run
Max Effort Power Cleans (135/95)(95/65) with Remaining Time in the Minute
Stimulus/Focus: Move fast! It is only 10 minutes. You will be gassed the entire time. Score is your number of power cleans in the ten minutes.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 100 Overhead Squats (75/55)(55/35) For Time
*3 Burpees at the Top of Every Minute
Stimulus/Focus: This will be taxing on your muscles and lungs. There is nowhere to slow down. The weight you use for the overhead squats should allow you to full snatch the first rep every time and keep moving quickly. Try to start the burpees right at the top of the minute and have the bar back into position by 15 seconds into the minute. Transitions are going to be key.
Cool Down: 50 Sit Ups
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: For Time (12 Minute Cap)
21 Deadlifts (185/135)(135/95)
21 Pull Ups
15 Deadlifts (185/135)(135/95)
15 Chest to Bar Pull Ups
9 Deadlifts (185/135)(135/95)
9 Strict Pull Ups
Stimulus/Focus: This will be taxing on your grip. You may want to do the deadlifts in singles to save your forearms for the pull ups. Try to do your pull ups in no more than three sets each time.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: CHAD 1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here
Stimulus/Focus: This workout honors Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. Break your step ups in manageable sets. Stay at a steady pace.
Cool Down: Athlete’s Choice
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: Snatch (1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: Partner WOD For Time and Distance
Partner A: Row 100 Meters
Partner B: Chip Away at 100 Ring Push Ups
*Switch every 100 meters.
*Once 100 ring push ups are finished, move into 100 ring dips.
*Three scores-total time to finish the 200 ring reps and total meters rowed.
Stimulus/Focus: Have fun with a partner! All the pushing and pulling!
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work
WOD: 2 RFT (30 Minute Cap)
1 Mile Run
100 Ab Mat Sit Ups
Stimulus/Focus: Cardio and core! Burn some calories and work those abs.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 10)
Use 60% for all sets. Lift on a 2-minute clock.
WOD: 10 RFT (15 Minute Cap)
15 Wall Balls (20/14)(14/10)
15 Double Unders
Stimulus/Focus: This will be a cardio workout. Try to go unbroken on everything.
Cool Down: 3 Rounds
100 Meter Wall Ball Run
10 Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
5 Toes to Bar
10 Floor Press (135/95)(95/65)
15 Ab Mat Sit Ups
RX+: Strict Toes to Bar; Body Weight Floor Press; GHD Sit Ups
Stimulus: This should be a moderately challenging workout. The weight should be somewhat heavy. Strive to string your toes to bar together. Aim for 8 rounds.
Cool Down: Tabata Superman 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!
MobilitySore?:
Fix that!
