Warm-up: Coach’s Choice
Strength/Skill: Dynamic Overhead Squats
*15 Minutes to Work the Skill
WOD: 3RFT (25 Minute Cap)
39 Overhead Squats (65/45)
39 Toes to Bar
39 Double Unders (2 Minute)
Stimulus/Focus: This WOD will be taxing on the shoulders. Find a rep scheme you can manage and aim to stay with that. Keep breaks short.
Compare to Date: 02.03.16
Cool Down: 5 Minutes Shoulder Mobility/Stretching
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: Boulder
Complete 5 RFT in 12 minutes or be crushed by the boulder!
5 Burpees
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)
20 Ab Mat Sit Ups
*If you don’t meet the time cap, perform 30 wall balls (20/14) at the 12 minute mark.
*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls ASAP!
Stimulus/Focus: Move quickly. Aim to go unbroken. Scale weight on KB to allow this.
*Compare to Date: 02.02.16
Cool Down: 2 Rounds
15 Goblet Squats
Farmer’s Carry Down and Back (switch arms at turn around point)
Happy 43rd 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 43”
43 Minute Partner AMRAP
With only one partner working at a time, complete as many rounds as possible in 43 minutes-first movement listed is RX, second movement is RX+.
43 HRPUs/HSPUs
43 Deadlifts (65/45) (95/65)
43 Pull Ups (86 Jump Pull Ups)/C2B
43 Power Cleans (65/45) (95/65)
43 Ab Mat Sit Ups/GHD Sit Ups
43 Power Snatch (65/45) (95/65)
43 Air Squats/Pistols
43 Floor Press (65/45) (95/65)
43 Single Unders/Double Unders
43 Thrusters (65/45) (95/65)
Stimulus/Focus: Have fun with a friend!
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 5)
Use 75% for all sets. 5-second descent. Lift on a 3-minute clock.
WOD: For Time (20 Minutes)
10 Air Squats/Pistols
20 Pull Ups/Chest to Bar
30 Ab Mat Sit Ups/GHDs
40 Slam Balls (30/20)(50/30)
50 Floor Press (95/65)(135/95)
40 Slam Balls (30/20)(50/30)
30 Ab Mat Sit Ups/GHDs
20 Pull Ups/Chest to Bar
10 Air Squats/Pistols
*First movement/standard is RX, second is RX+. No mixing and matching.
Stimulus/Focus: Out and backs are always challenging because your body wants to be finished after the “out” part is finished. Stay in it mentally. Break your work into manageable sets that you can maintain on the way back in or you may get lost and not make your way back!
Cool Down: 4 Rounds
200 Meter Row
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Cap)
75 Burpees
*Top of Each Minute 5 Wall Balls (20/14)
Stimulus/Focus: This workout is a cardio grind. Just go. The faster you go the less wall balls you have to do!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 2 )
Use 90% for all sets. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
3 Push Jerks (135/95)
6 Toes to Bar
12 Double Unders
Stimulus/Focus: Bye, bye shoulders! Try to rest between each movement so you can do the reps unbroken.
Cool Down: Tabata Diagonal Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: 10 Minute AMRAPs
5 Toes to Rings
5 Ring Pull Ups
10 Minute AMRAP
5 Ring Dips
5 Ring Rows
Cool Down: 5 Ring Muscle Ups or Progressions
Warm-up: Coach’s Choice
Strength/Skill: Clusters (20 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
1 Cluster (80%)
Stimulus/Focus: Time to practice a newer movement.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Bar Muscle Up Progressions and Skill Work
WOD: For Time (15 Minute Cap)
5 Bar Muscle Up Progressions/Bar Muscle Ups
10 HRPUs/HSPUs
15 Calorie Row
20 Step Lunges/Jump Lunges
25′ Bear Crawl/HS Walk
20 Step Lunges/Jump Lunges
15 Calorie Row
10 HRPUs/HSPUs
5 Bar Muscle Up Progressions/Bar Muscle Ups
Stimulus/Focus: Just a time to practice some skills we don’t get to incorporate often. You may mix and match the RX and RX+ options to appropriately challenge yourself.
Cool Down: 50 Candlestick Raises
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2 x 2 x 2 )
Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 21-15-9 (10 Minute Cap)
Overhead Squat (95/65)
Bupree (to a 6″ target)
Stimulus/Focus: Embrace the suck! This will be difficult to breathe. You can do that when you get finished! Aim to do the squats in no more than 2 sets per round. The buprees should be at a steady pace.
Cool Down: ROMWOD
