Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 10)
Use 65% for all sets. Lift on a 3-minute clock.
WOD: 10 RFT (15 Minute Cap)
10 Push Press (45/35)
10 Overhead Alternating Step Lunges (45/35)
Teen/Masters RX: 35/25
Cool Down: 5 Rounds
5 Ring Pull Ups
5 Toes to Rings
Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Ups & Progressions
WOD: For Time (30 Minute Cap)
500-400-300-200-100
Meter Run
50-40-30-20-10
Air Squats
5-4-3-2-1
Ring Muscle Ups
Stimulus/Focus: The squats and runs will strain your cardiovascular system. Executing muscle ups will be much more difficult when taxed. Find a good progression that challenges you where you are.
Cool Down: 4 Rounds
10 GHD Extensions
10 GHD Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 2 )
Use 90% for all your sets. Lift on a 3-minute clock.
WOD: 10 Minute Clock
150 Deadlifts (95/65)
ME Chest to Bars with Remaining Time
RX+: 135/95; Bar Muscle Ups
Teen/Masters RX: 65/45; Pull Ups
Teen/Masters RX+: 95/65; Chest to Bar
Stimulus/Focus: Move through the deadlifts as quickly and safely as possible. Leave yourself as much time as you can to work on your gymnastics movement. Your score is the time it takes you to complete the 150 deadlifts.
10 Minute Clock
150 Wall Balls (20/14)(10’/9′)
ME Chest to Bars with Remaining Time
RX+: 20/14 and 12’/10′ and Bar Muscle Ups
Teen/Masters RX: 14/10 and 10’/9′ and Pull Ups
Teen/Masters RX+: 14/10 and 12’/10′ and Chest to Bar
Stimulus/Focus: Same as above! Try to do large chunks of wall balls. Your score here is the time to complete 150 wall balls.
Total Gymnastics Reps in Both 10 Minute Workouts
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (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: 14 Minute AMRAP
1 Power Snatch (@90%)
20 Double Unders
100 Meter Run
Stimulus/Focus: Heavy but fast. Low rep count allows you to move quickly. Aim for 8-10 rounds.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (4 x 2 )
Use 90% for all lifts. Lift on a 2-minute clock.
WOD: 8 Minute AMRAP
4 Front Squats (95/65)
4 Burpees over the Bar
Teen/Masters RX: 65/45
Stimulus/Focus: This should be light and fast. Do all work unbroken and strive for short rests between rounds. Aim for 10-12 rounds.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 4 x 3 x 2 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
27-21-15-9
Split Jerk (95/65)
Ring Dips
Teen/Masters RX: 65/45
Stimulus/Focus: This is a push and push workout. The rep scheme is not short. Try to do larger sets on the barbell and keep work on the rings short with quick breaks.
Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: Chipper For Time (45 Minute Cap)
100 Air Squats
90 Ab Mat Sit Ups
80 Alternating Step Lunges
70 Strict Push Ups
60 Slam Balls (30/20)
50 Box Jumps (24/20)
40 Kettlebell Swings (1.5/1)
30 Handstand Push Ups
20 Toes to Bar
10 Kettlebell Overhead Squats (1.5/1)
*Teen/Masters RX: Slam Ball (20/15); KB (1pood/25#)
Stimulus/Focus: Have fun with this chipper! Try to do large sets of work, but do not push to failure or it will be hard to start back up again.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength: Thruster (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (20 Minute Cap)
200 Meter Run
20 Knees to Elbow
200 Meter Run
20 DB Thrusters (50/35)
Teen/Masters RX: 35/20
Stimulus/Focus: This WOD is challenging in movement and weight. The movements will tax your breathing. Find a pace you can maintain. Think about doing short sets with short breaks between them. If scaling, use a weight you can do in 3-4 sets.
Cool Down: 4 Rounds
5 Burpees over the Dumbbell
100 Meter DB Famers Carry (switch hands at turn around point)
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: 6 Rounds for Time (30 Minute Cap)
*You must get a total of 50 reps in each round. Once you break on the given movement, you must finish the remaining reps to equal 50 with box jumps.
Round 1: Max Effort Unbroken Wall Balls (20/14)
Round 2: Max Effort Unbroken Kettlebell Swings (1.5/1)
Round 3: Max Effort Unbroken Wall Balls (20/14)
Round 4: Max Effort Unbroken Kettlebell Swings (1.5/1)
Round 5: Max Effort Unbroken Wall Balls (20/14)
Round 6: Max Effort Unbroken Kettlebell Swings (1.5/1)
*Box Jump RX: 24/20
Teen/Masters RX: 14/10 wall ball; 1 pood/25# kettlebell; 24/20 box
Stimulus/Focus: The goal of this workout to do as large of sets as you possibly can on the wall balls and kettlebell swings. Push yourself to do more than you think you can. Once you break you will complete the required reps of 50 per round with box jumps. So if you break at 37 wall balls, you have to do 13 box jumps before moving onto kettlebell swings. Rest as much as you need to before starting the next round, but there is a 30 minute cap. If you finish early, run, bike or row until the cap has been reached.
Cool Down: 2 Rounds
100 Meter Wall Ball Run
100 Meter KB Farmer’s Carry
Warm-up: Coach’s Choice
Strength: Power Clean (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 12 Minute AMRAP
4 Power Cleans (125/85)
8 Burpees over the Bar
Stimulus/Focus: Moderate weight, but low reps. Try to hold onto the bar for power cleans and cycle them quickly. Stay low on your burpees and do them without stopping. Rest as needed between rounds. Aim for 8 rounds.
Cool Down: ROMWOD
