Warm up: Coach’s Choice
Strength: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 30-20-10-20-30 (15 Minute Time Cap)
Wall Balls (20/14)(14/10)
Pull Ups
Stimulus/Focus: This is a classic CrossFit WOD with a push, pull, and squat-and a lot of volume. Find places to take quick breaks so you don’t push to failure.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength: Back Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
15/12 Calorie Row
10 Alternating Dumbbell Front Rack Lunges (50/35)(35/20)
50 Double Unders
10 Dumbbell Push Press (50/35)(35/20)
*Two dumbbells for both dumbbell movements. Must hold the dumbbells by the handles.
Stimulus/Focus: This will be a grind and should feel heavy. Try to complete the dumbbell reps without breaking. Find a steady pace on the row and do what you can on the dubs.
Cool Down: 3 Rounds
100 Meter Farmers Carry
20 Standing Oblique Twists (one dumbbell)
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: Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 10 Rounds for Time (20 Minute Cap)
10 Alternating Pistols
10 Handstand Push Ups
Stimulus/Focus: Choose scales that are challenging for you! Practice good movement with advanced gymnastics skills.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 5
Stimulus/Focus: Use 80% for all sets if possible. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
21-18-15-12-9-6-3
Kettlebell Goblet Step Ups (1.5/1)(1/25#)
*20″ Box For Everyone
Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Try to do big sets of work–no more than one break per round in the longer rounds and unbroken in the shorter rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Spend 15 minutes working on the rig: Pull ups, toes to bar, knees to elbow, pull overs, bar muscle ups.
WOD: 20 Minute Partner AMRAP-You Go, I Go Format
125/100 Meter Row
10 Wall Balls (20/14)(14/10)
1 Bar Muscle Up
Stimulus/Focus: Have fun with a friend! This is a short amount of work so you should be able to keep a fast pace. Choose a bar muscle up progression that is challenging for you. One athlete completes an entire round before the other athlete goes.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. Add result
WOD: 4 Rounds (2 Minutes Work/1 Minute Rest)
30 Double Unders
10 Deadlifts (135/95)(95/65)
Stimulus/Focus: Go unbroken and transition quickly. These are short sprints with a minute of rest in between them. You will have a separate score for each of them.
Cool Down: Tabata Achilles Stretches (on the wall}
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 1
Stimulus/Focus: Spend 20 minutes trying to find a heavy single.
WOD: 15 Minute AMRAP
12 Overhead Squats (95/65)(65/45)
9 Burpees Over the Bar (Lateral)
6 Toes to Bar
Stimulus/Focus: Try to complete the overhead squats and toes to bar unbroken. Find a steady pace on the burpees.
Cool Down: Tabata Superman Holds
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 Press
4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 RFT (25 Minute Cap)
4 Air Squats
3 Push Ups
2 Alternating Lunges
1 Ring Muscle Up
Stimulus/Focus: This workout is a short rep scheme, but a lot of rounds. You should be able to set a quick pace and maintain it for the entire time. Focus on good, clean movement for each rep. Choose a muscle up progression that is challenging for you.
Cool Down: 2 Rounds
20 GHD Sit Ups
20 GHD Extensions
