Warm up: Coach’s Choice
Strength/Skill: Pistols
Spend 10 minutes working pistol progressions.
WOD: 15 Minute AMRAP
5 Pistols (Left)
5 Pistols (Right)
10 Ring Dips
10 V-Ups
Stimulus/Focus: Choose scales that challenge you in each of these gymnastics movements. Aim for 5 or more rounds.
Cool Down: Tabata Supermans (2-Second Holds)
Warm up: Coach’s Choice
Strength: Snatch Pull + Below the knee Snatch
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Snatch Pull + Below the knee Snatch
5 x 1
Stimulus/Focus: Use 90% and complete one complex EMOM for 5 minutes.
WOD: For Time (18 Minute Cap)
300m Run
30 Kettlebell Alternating Hang Snatches
30 Kettlebell Goblet Squats
300m Run
30 Kettlebell Alternating Hang Snatches
30 Kettlebell Goblet Squats
300m Run
30 Kettlebell Alternating Hang Snatches
30 Kettlebell Goblet Squats
300m Run
Rx: One KB (1.5/1)(1/25#)
Stimulus/Focus: Strive to do large sets of work (think 2 sets of 15 or 3 sets of 10). Push hard on the runs.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
20 Standing Oblique Twists
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: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Time Cap)
21-18-15-12-9-6-3
Handstand Push Ups
Masters RX: Seated DB Presses (20/15)
3-6-9-12-15-18-21
Kettlebell Swings (1.5/1)(1/25#)
RX+: Strict HSPUs and (2/1.5)(1.5/1)
*35/20 Seated DB Presses
Stimulus/Focus: Split larger round into two sets and go unbroken in smaller rounds.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 Rounds (2 Minutes Work/2 Minutes Rest)
Buy In: 10/7 Calorie Row
Then,
AMRAP in Remaining Time:
5 Box Jumps (24/20)*Masters may step up. Everyone steps down.
5 Dumbbell Push Jerks (50/35)(35/20)
Stimulus/Focus: Push as hard as you can on the row, so you can have time to accumulate reps on the box jumps and push jerks, which are the only reps that count each round.
Cool Down: Tabata Handstand Holds
Warm up: Coach’s Choice
Strength/Skill: 3-Position Power Clean
1 x 1
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: Spend 15 minutes getting AHAP.
3-Position Power Clean: 10 x 1
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: Complete one rep of the complex at 90% EMOM for 10 minutes.
WOD: 5 RFT (15 Minute Cap)
30 Double Unders
20 Wall Balls (20/14)(14/10)
10 Toes to Bar
Stimulus/Focus: This will be a cardio workout. Push hard to do bigger sets of work than you normally do, but don’t work to failure.
Cool Down: 3 Rounds
15 Ab Mat Wall Ball Sit Ups
15 Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
60 Dumbbell Facing Burpees
60 Alternating Dumbbell Snatches (50/35)(35/20)
60m Dumbbell Overhead Walking Lunges (50/35)(35/20)
*One dumbbell for all movements.
Stimulus/Focus: This is just a short grind. Keep chipping away at each movement.
Cool Down: 3 Rounds
20 Heel Taps
20 Standing Oblique Twists
*Both using the dumbbell from the workout
Warm-up: Coach’s Choice
Strength/Skill: Review the movement standards and get ready to work!
WOD: Lisa’s Birthday WOD: “Forever 40”
*Because there is not enough class time to keep increasing the time domain!
40 Minute Partner AMRAP
*With only one partner working at a time, complete as many rounds as possible in 40 minutes.
48 Strict Push Ups
48 Deadlifts (75/55) (55/35)
48 Ab Mat Sit Ups
48 Power Cleans (75/55)(55/35)
48 Air Squats
48 Floor Press (75/55)(55/35)
48 Pull Ups
48 Push Press (75/55)(55/35)
Stimulus/Focus: Have fun with a friend!
Cool Down: Partner Choice
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: Gymnastics Skill Development: TTB
For Quality:
1. 3 x 10 Kip Swings
2. 10 x 1 Jump to Hollow
3. 2 x 5 Kipping Leg Raises to 90
4. 5 x 1 Kip Swing + 1 Leg Raise to 90 + 1 TTB
5. 1 x Technical Max TTB
6. 2-3 min to practice and play with different techniques:
A) Straight Legs
B) Bent Knees with “Kick”
C) Scooping
WOD: 5 Rounds For Time (24 Minute Time Cap)
200 Meter Run
21 Kettlebell Swings (1.5/1)(1/25#)
15 Slam Balls (30/20)(20/15)
9 Ring Dips
*End with a 200 meter run for a total of 6 runs.
Stimulus/Focus: Strive to complete the KBs and SBs unbroken. Choose a ring dip scale that will challenge you, but allow you to do them in 2-3 sets each time.
Cool Down: 3 Rounds
10 V-Ups
10 Candlestick Raises
