Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute GAFAP
1 Push Press (75/55)(55/35)
2 Box Jumps (24/20)
RX+: (115/75)(75/55); (30/24)
Stimulus/Focus: Opposing muscle groups. Move quickly-going unbroken and transitioning quickly.
Cool Down: Tabata Achilles Stretches (on wall/box)
Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Ups/Progressions
WOD: 20 Minute AMRAP
100 Meter Run
10 Burpees
2 Ring Muscle Ups
Stimulus/Focus: A chance to work advanced gymnastics while under cardiovascular strain. Try to string your muscle ups together even if you need to rest longer than usual before them.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Clean (6 x 8)
Use 60% for all sets. Lift on a 4-minute clock.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Pause Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 )
Start at 60% and get AHAP. Hold a 2-second pause in the bottom. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Overhead Squats (115/75)(75/55)
15 Kettlebell Swings (1.5/1)(1/25#)
45 Double Unders
Stimulus/Focus: You’re shoulders will thank you when you are done! Try to do work unbroken. Rest as needed between movements.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
100 Meter Sprint
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
