Warm up Coach’s Choice
Strength/Skill: Rope Climb
Spend 10 Minutes Working the Skill
WOD: 30 Minute AMRAP
500/450m Row
1 Rope Climb
1000/900m Bike Erg
1 Rope Climb
400 Meter Run
1 Rope Climb
25/20 Calorie Assault Bike
1 Rope Climb
Stimulus/Focus: Just go! Each cardio counts as 1 rep, as does each rope climb.
Cool Down: 400 Meter Walk
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 2 x 2 x 1
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Out and Back For Time (15 Minute Time Cap)
25 Wall Balls (20/14)(14/10)
50 Box Jumps (24/20)(Masters may step up)
75 Kettlebell Swings (1.5/1)(1/25#)
50 Box Jumps (24/20)(Masters may step up)
25 Wall Balls (20/14)(14/10)
RX+: (30/20)(20/14); 30/24; (2/1.5)(1.5/1)
Stimulus/Focus: Don’t get lost on the way back in! Keep sets manageable to avoid failure. Find a steady pace.
Cool Down: 50 Partner Ab Mat Wall Ball Passes
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
6 x 3
Stimulus/Focus: Work on the rebound. Use 80% for all sets.
WOD: 15 Minute AMRAP
200m Run
4 Wall Walks
8 Chest to Bar Ups
Stimulus/Focus: This will be very taxing on the shoulders. Find a steady pace and do not push to failure. Aim for 3-4 rounds.
Cool Down: Tabata Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 x 8 x 6 x 4 x 2
Stimulus/Focus: Start at 60% of your 1 RM and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (3 Minutes Work/2 Minutes Rest)
3-Minute AMRAP
7 Bar-Facing Burpees
7 Back Squats (135/95)(95/65)
Stimulus/Focus: Aim for three rounds of work each three-minute AMRAP. All work should be completed unbroken.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Ring Rows
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: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-18-15-12-9-6-3
Handstand Push Ups
Goblet Squats (1.5/1)(1/25#)
Stimulus/Focus: Strive to complete large sets of work. Choose a challenging handstand push up scale.
Cool Down: 3 Rounds
20 GHD Sit Ups
20 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: Halloween Team WOD
Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Only one person in each pair can work at a time.
Pairs cannot move to the second part until the other pair is finished with their first part.
Stimulus/Focus: Have fun with friends! Happy Halloween!
Cool Down: Team Choice
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: 15 Minute AMRAP
10 Floor Press (95/65)(65/45)
20 ABMAT Sit Ups
Stimulus/Focus: Attempt to complete all work unbroken. Aim for 10 rounds.
Cool Down: 4 Rounds:
100 Meter Run
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Review the movement and discuss the intent of the workout.
WOD: CHAD
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lbs)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
Stimulus/Focus: This workout should be challenging physically and mentally. Take short breaks between large sets of work.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Six 4-Minute Rounds
A) 200m Run + 10 Toes to Bar + 200m Run
B) 250m Row + 15 Strict Push Ups + 250m Row
Stimulus/Focus: You will alternate between A and B for a total of 3 rounds at each one. You have four minutes to complete the prescribed work-any time remaining is your rest. You will have a separate score (time) for each round.
Cool Down: Tabata Side Plank Holds
