Warm-up:
Coach’s Choice
Strength/Skill:
Thruster(5 x 2 )
*Use 85% of your 1 RM.
WOD:
For Time
1000 Meter Row
50 Thrusters (65/45)
30 Pull Ups
750 Meter Row
25 Thrusters (65/45)
15 Pull Ups
500 Meter Row
15 Thrusters (65/45)
9 Pull Ups
Cool Down:
3 Rounds
10 Wall Wipes (per side)
20 Second Banded Pull Aparts (Shoulders)
Warm-up:
Coach’s Choice
Strength/Skill:
Push Jerk (5 x 3 )
*Use 80% of your 1 RM for all sets.
WOD:
(AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Push Jerks (115/75)
10 Air Squats
*RX+: 135/95 and pistols
Cool Down:
Tabata Ab Mat Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
DB Skill Work
WOD:
16 Minute EMOTM
Odd: 5 DB Cleans (50/35)
Even: 2 Rope Climbs
Cool Down:
Tabata Bar Hangs
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (10 x 1)
*Use 95% of your 1 RM for all sets.
WOD:
1-10 Deadlifts (135/95)
10-1 Burpees
*100 Meter Run After Each Set of Burpees
Cool Down:
3 rds
10 Candlestick Raises
10 Supermans
Warm-up:
Coach’s Choice
Strength/Skill:
Hang Power Snatch (20 Minutes to Find Your 1 RM.)
WOD:
For Time
100 Double Unders
50 Chest to Bar
50 Hang Power Snatch (95/65)
100 Double Unders
Cool Down:
3 Rounds
Banded Achilles Stretches (20 seconds each side)
Banded Shoulder Distraction (20 seconds each side)
Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (7 x 7 x 7 x 7 x 7 x 7 x 7 x 7)
*Start at 65% of your 1 RM and get AHAP.
WOD:
21-15-9
Front Squat (135/95)
Deficit Push Ups (45/25)
Cool Down:
Farmer’s Carry (45/25)
*4 Down and Backs
Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (3 x 3 x 3 x 3 x 3 )
*Start at 70% of your 1 RM and get AHAP.
WOD:
Time 400 Meter Run
5 Split Jerks (95/65)
400 Meter Run
4 Split Jerks (115/75)
400 Meter Run
3 Split Jerks (135/95)
400 Meter Run
2 Split Jerks (155/105)
400 Meter Run
1 Split Jerks (175/125)
400 Meter Run
Cool Down:
3 Rounds
20 GHD Sit Ups
20 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Lunge
*Fifteen Minutes to Find Max Weight Used to Complete Distance Marked
WOD:
12 Minute AMRAP
10 Overhead Step Lunges (95/65)
5 Knees to Elbow
Cool Down:
Tabata Couch Stretch
Warm-up:
Coach’s Choice
Strength/Skill:
Power Clean (5 x 5)
*Use 70% of your 1 RM for all sets.
WOD:
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Cool Down:
500 Meter Row
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (5 x 3 )
*Use 80% of your 1 RM for all sets.
WOD:
For Time
100 Deadlifts (155/105)
100 HRPUs
100 Ab Mat Sit Ups
Cool Down:
3 Rounds
10 Banded Good Mornings
20 Second Sink Stretch
