Warm up: Coach’s Choice
Strength/Skill: Jump Rope Skill Work: Spend time working single unders, double unders, triple unders, crossovers, etc.
WOD: For Time (25 Minute Cap)
1000/800 Meter Row
75 Double Unders
2000/1600 Meter Bike Erg
75 Double Unders
1000/800 Meter Row
75 Double Unders
45/35 Assault Bike Calories
75 Double Unders
Stimulus/Focus: Just a cardio grind. Find a pace and keep moving.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 70% for all sets of six reps. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
10 Alternating Pistols
10 Power Cleans (135/95)(95/65)
Stimulus/Focus: Find a scale that is challenging for pistols and a weight that is moderate for the power cleans. Aim for 5 rounds.
Cool Down: Tabata Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (12 Minute Cap)
10 Pull-Ups
15 Hand-Release Push-Ups
400 Meter Run
RX+: 3 RFT
15 Chest-to-Bar Pull-Ups
25 Hand-Release Push-Ups
400 Meter Run
Stimulus/Focus: Attempt to complete pull ups unbroken. Rest as needed on HRPUs to maintain good form. Push on the run.
Cool Down: Tabata Ab Mat 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: Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute “Happy Birthday Coach Marc” clock!
WOD: Happy 60th Birthday Coach Marc
5 RFT (15 Minute Time Cap)
12 Deadlifts (185/135)(135/95)
12 Wall Balls (20/14)(14/10)
12 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Celebrate Coach Marc with three of his favorite movements. Finish the workout for a total of 60 deadlifts, 60 wall balls, and 60 kettlebell swings (for 60 years old). Try to do all work unbroken.
Cool Down: Join us for tonight’s social to celebrate Coach Marc’s 60th birthday! Bring your own drink and something yummy to share with the group. We’ll have cake!
Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing the skill.
WOD: For Time (20 Minute Cap)
25 Air Squats
20 Slam Balls (30/20)(20/15)
15 Pull Ups
10 V-Ups
5 Rope Climbs
10 V-Ups
15 Pull Ups
20 Slam Balls (30/20)(20/15)
25 Air Squats
*At the top of each minute complete 3 burpees.
Stimulus/Focus: Complete the burpees as efficiently as you can in order to have as much time in the minute to work on the prescribed reps as possible. Your score is the time it takes you to complete the out and back workout.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Four 4-Minute Rounds
40 Double Unders
20 Alternating Lunges
10 Handstand Push Ups
*Masters RX: Seated Dumbbell Presses (20/15)
Stimulus/Focus: Complete the work as quickly as possible. You will have the time remaining in the four-minute round to rest. You will repeat this workout four times and have four different scores.
Cool Down: Tabata Alternating Side Plank with Rotation
Warm up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (10 Minute Time Cap)
10 Dumbbell Box Step Overs (20″)(50/35)(35/20)
20 Alternating Dumbbell Snatches (50/35)(35/20)
*One dumbbell for both movements.
*Dumbbell can be held anyway you would like for the step overs, but a full grip on the handle must be maintained.
Stimulus/Focus: Try to complete the box step overs without putting the dumbbell down and the dumbbell snatches with no more than one break.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 25 Minute AMRAP
250m Row/225m Row
10 Hand-Release Push-Ups
200m Run
20 Ab Mat Sit Ups
Stimulus/Focus: Find a steady pace in this workout with a long time domain. Focus on good form. Aim for 6 rounds.
Cool Down: Tabata Hangs
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!
