Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats
RX+: 135/95 and pistols
Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minutes)
10-9-8-7-6-5-4-3-2-1
Clean (95/65)
Handstand Push Ups
RX+: 115/75, strict HSPUs, and one bar muscle up after each round
Stimulus/Focus: Lifting and gymnastics-a squat and a push. Low rep scheme should keep you moving. Keep breaks between movements short.
Cool Down: 4 Rounds
100 Meter Run
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/SkillReview the WOD movements!
WODMetcon (Time)”Filthy Fifty-ish!”
Happy 56th Birthday, Coach Marc!
56 Box Jumps (24/20)
56 Jumping Pull Ups
56 Kettlebell Swings (1 pood/25#)
56 Alternating Step Lunges
56 Knees to Elbow
56 Push Press (45/25)
56 Supermans (2-second hold)
56 Wall Balls (20/14)
56 Burpees
56 Double Unders
Stimulus/Focus: Chipper time! Break when needed, but keep them short. Aim for less 45 minutes.
Cool Down: Wish Coach Marc a Happy Birthday!
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3-3-2-2-1-1)
Start at 75% and increase by 5% each round. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
4 Power Snatch (95/65)
8 Front Rack Lunges (95/65)
RX+: 115/75 and Overhead Lunges
Stimulus/Focus: Try to complete your work without breaking. Rest as needed between movements to make this possible. Aim for 9 rounds.
Cool Down: Max Effort Overhead Barbell Hold
*Rest 2 minutes after the WOD.
*Hold the barbell overhead as long as possible.
Warm-up: Coach’s Choice
Strength/Skill: Hang Clean (20 Minutes to Find Your 1 RM)
WOD: 5 Minute AMRAP
Max Hang Cleans (60% of your 1 RM)
Stimulus/Focus: Just Go! It is only five minutes!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Walk
WOD: 20 Minute AMRAP
10 Toes to Bar
20 Pistols
30′ Handstand Walk
Stimulus/Focus: This is an advanced gymnastics WOD. Find movements and reps that will challenge you in each area. Put time in practicing new skills and have fun!
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 10)
Use 50%-60% for all sets. Lift on a 3-minute clock.
WOD: 21-15-9 (9 minute cap)
Deadlifts (275/185)
Inverted Burpees
Stimulus/Focus: This is a heavy barbell with a different kind of gymnastics movement. Have fun with it!
Cool Down: 4 Rounds
100 Meter Run
10 Bottoms Up Kettlebell Presses (5 on each side)
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (20 Minutes to Find 1 RM)
WOD: 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
*Use DBs for all movements. Choose your own weight, but you can only have one pair. You’ll use one for weighted pull ups, 2 for push ups on dumbbells, and 2 on shoulders for squats.
Stimulus/Focus: Basic movements with a twist! Challenge yourself. Aim for 8-10 rounds.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (Work the Skill)
WOD: 21-18-15-12-9-6-3 (20 Minute Cap)
Power Clean (95/65)
200 Meter Run After Each Round of Power Cleans
*End on a run
Stimulus/Focus: This WOD will be tough on the legs. Work speed under the bar on PCs. Try to do big sets-break no more than twice during each longer round and strive to keep shorter rounds unbroken.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Practice the flash at the bottom. Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 18 Minute AMRAP
10 Deadlifts (225/155)
10 KB Swings (1.5/1)
Stimulus/Focus: This will be taxing on your grip. You may want to do deadlifts in singles to save it for the unbroken KB swings. Aim for 12 or more rounds. Challenge yourself to get 1 round per minute.
Cool Down: Tabata Goblet Squats (1.5/1)
