Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 5 )
Use 75% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Chest to Bar
10 Push Press (95/65)
5 Toes to Bar
10 Burpees
Teen/Masters RX: 65/45
Stimulus/Focus: This will be taxing on the lungs and shoulders. Aim to do your work unbroken.
Cool Down: 3 Rounds
100 Meter Run
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Deficit Deadlift
(20 Minutes to Work the Skill)
WOD: For Time (12 Minute Cap)
21-18-15-12-9-6-3
Deadlifts (135/95)
Box Jumps (24/20)
RX+: 185/135; 30/24
Teen/Masters RX: 95/65
Teen/Masters RX+: 135/95; 24/20
Stimulus/Focus: Leg crusher. Find a steady pace and keep moving.
Cool Down: 3 Rounds
5 Bike Cals
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: 16 Minute Clock
Alternating Tabata #1
*Ring Dips
*Ab Mat Sit Ups
Alternating Tabata #2
*Toes to Rings
*Ab Mat Sit Ups
Alternating Tabata #3
*Ring Push Ups
*Ab Mat Sit Ups
Alternating Tabata #4
*Ring Pull UPs
*Ab Mat Sit UPs
Stimulus/Focus: This is a WOD designed to give you time to work on skills we don’t incorporate often. You’ll be at each couplet for four minutes. Each ring movement will alternate with ab mat sit ups. This will give your hands and shoulders a break. Your score is your total reps.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)
Focus on low bar back squat. See how heavy you can get in twenty minutes.
WOD: 20 Minute AMRAP
10 Med Ball Cleans (20/14)
200 Meter Med Bal Carry (20/14)
Teen/Masters RX: 14/10
Stimulus/Focus: Smoke the legs! You can count the full round if you get started on your last run before time is called. You just have to make sure to finish the carry for the round to count.
Cool Down: Tabata Couch Stretch
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (12 Minute Cap)
10 Floor Press (95/65)
10 Plank Knees to Elbow
Teen/Masters RX: 65/45
Stimulus/Focus: This workout will tax your shoulders and chest. Try to do your work unbroken and rest as needed between movements.
Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Row
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: Paused Front Squat (5 x 5 x 5 x 5 x 5 x 5)
Start at 50% and get AHAP. Hold 2-second pause in the bottom. Lift on a 3-minute clock.
WOD: 3 RFT (9 Minute Cap)
21 Kettlebell Swings (1.5/1)
15 Goblet Squats (1.5/1)
9 Knees to Elbow
Teen/Masters RX: 1/25#
Stimulus/Focus: This should move quickly. Aim to do all work unbroken. If knees to elbow are hard for you, try to do them in larger sets than normal.
Cool Down: 4 Rounds
100 Meter Farmers Carry (KB from WOD)
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill)
WOD: 30 Minute EMOTM
Minute 1: 2 Turkish Get Ups (1 per side)(70%)
Minute 2: ME GHD Sit Ups
Minute 3: ME Bike Calories
*10 Rounds for Reps
Stimulus/Focus: Push yourself as hard as you can. The bike and GHDs will tax you when it comes time to do the TGUs. Make sure to keep good form.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Thruster (20 Minutes to Find Your 1 RM)
WOD: For Time (9 Minute Cap)
12-9-6-9-12
Thruster (75/55)
Wall Ball (20/14)
Teen/Masters RX: 55/35; 14/10
Stimulus/Focus: A squat and a press. Two weighted movements. Same motion. Different piece of gear. Try to do all work unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Chipper for Time (35 Minute Cap)
100 Jumping Jacks
90 Alternating Step Lunges
80 Double Unders
70 Slam Balls (30/20)
60 Ab Mat Sit Ups
50 Plate Ground to Overhead (45/25)
40 Alternating Snatch (35/20)
30 Burpees
20 Single-Arm Overhead Squats (35/20)(10 per side)
10 Rope Climbs
Teen/Masters RX: 20/15 Slam Ball; 25/15 plate; 20/15 DB
Stimulus/Focus: Just a chipper! Keep moving. Aim for large sets on each movement.
Cool Down: 400 Meter Run
