Warm-up: Coach’s Choice
Strength/Skill: Kettlebell Work
WOD: For Time (15 Minute Cap)
*5 Rounds
10 HRPUs
5 KB Swings (1.5/1)
*5 Rounds
10 Air Squats
5 Slam Balls (30/20)
*5 Rounds
10 Ab Mat Sit Ups
5 Med Ball Cleans (20/14)
Stimulus/Focus: This WOD is moderate in volume and load. Your work should be fast and unbroken. Focus on quick transitions.
Compare to Date: 04.01.16
Cool Down: 5 Rounds
10 Partner Wall Balls
10 Partner Wall Ball Ab Mat Sit Up Passes
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 2 )
*Use 80% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 7 RFT (10 Minute Cap)
4 Floor Press (155/105)
8 Burpees
Stimulus/Focus: This WOD is meant to be a sprint. See if you can keep each round under a minute. The weight of the floor press should be moderate. Work should be unbroken.
Compare to Date: 06.15.16
Cool Down: 3 Rounds
50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start with 75% of your 1 RM. Get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (15 Minute Cap)
5 Shoulder Press (65/45)
5 Pull Ups
10 Push Press (65/45)
10 K2E
15 Jerks (65/45)
15 T2B
*RX+: 95/65
Stimulus/Focus: Killer on shoulders and grip. Break when needed, but keep them short. Go unbroken whenever possible.
Compare to Date: 03.21.16
Cool Down: 3 Rounds
5 Strict Push Ups
5 Calories on Bike
Warm-up: Coach’s Choice
Strength/Skill: Snatch (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Ladder for Time
Snatch (1-10 reps at 95/65)
Burpee (10-1)
*Full Squat Snatch
Stimulus/Focus: Both of these movements are cardiovascularly taxing as well as muscularly fatiguing. Find a pace you can maintain and stay there. Stay checked in mentally.
Compare to Date: 05.02.16
Cool Down: 50 Double Unders
Warm-up: Coach’s Choice
Strength/Skill: Ring Work: Dip/Muscle up progressions
WOD: 20 Minute EMOTM
Odd: 2 M/U or 5 Progressions
Even: 5 Wall Walks
Stimulus/Focus: Skill WOD day! Spend time on the skill or you will not get better. This is not a fast metcon. Be patient in the movements.
Compare to Date: 04.22.16
Buy Out: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (10 x 3 )
*Use 70% of 1 RM for all sets. Lift on a 2-minute clock.
WOD: 12 Minute AMRAP
5 Back Squats (135/95)
10 Bar Hops
5 Barbell Rollouts
Stimulus/Focus: The moderate time domain will teach you to pace yourself. Work should be unbroken with short breaks in between each movement. Do not rush the barbell rollouts. They should be controlled with your midline, not your arms and legs.
Compare to Date: 03.07.16
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5)
Start at 60% of your 1 RM. Get AHAP. Lift on a 3-minute clock.
WOD: 3-Part AMRAP
4-Minute AMRAP
5 Deadlifts (225/155)
5 Burpees
Rest 1 Minute
4-Minute AMRAP
5 Power Cleans (135/95)
5 Toes to Bar
Rest 1 Minute
4-Minute AMRAP
5 Push Press (95/65)
5 Pull Ups
Stimulus/Focus: Short time domains, back to back, will teach your body to push hard over longer time domains. Treat each WOD as if it were your only workout. Push as hard as you can. Keep reps unbroken whenever possible. Change weights quickly. Aim for 6 rounds per workout.
Compare to Date: 02.17.16
Cool Down: 2 Rounds
5 Wall Walks
20 Bar Hops
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 3)
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: For Time
400 Meter Run
10 Shoulder Press (65/45)
1 Weighted Box Step Up (65/45 and 24″/20″)
9/2, 8,3 . . . Unitl you get to 1/10
400 Meter Run
Stimulus/Focus: This WOD is light and fast. Try to hold onto the bar as long as you can. Take short breaks when needed. Push hard on the runs.
Compare to Date: 02.16.16
Cool Down: 2 Rounds
10 Over the Box Buprees
200 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: 14 Minute Partner Valentine’s Day AMRAP
*One partner works, one partner holds the plank.
14 Deadlifts
14 Strict Push Ups
14 Hang Power Cleans
14 Step Lunges
14 Power Snatch
14 Mountain Climbers
14 Back Squats
14 Ab Mat Sit Ups
14 Push Press
14 Burpees
Male Teams: 115#
Coed Teams: 95#
Female Teams: 75#
Stimulus/Focus: Have fun! Partner WOD and ROMWOD day!
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Position Lifts and Work to WOD Weight)
WOD: 10 Minute AMRAP
1 Deadlift (225/155)
10 Single Unders
2 Deadlifts (225/155)
20 Single Unders
3/30, 4, 40 . . .
RX+: 275/185 and Double Unders
Stimulus/Focus: This WOD is moderate in load and time. You decide if it is moderate in volume based on how much you get done.
Compare to Date: 02.09.16
Cool Down: ROMWOD
