Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
25-20-15-10-5
Back Squats
50-40-30-10-10
Ab Mat Sit Ups
RX Weights: 95/65, 115/75, 125/85, 135/95, 155/105
Stimulus/Focus: This WOD starts light and gets heavy. Be efficient when changing your weights. Aim for 15-18 minutes.
Cool Down: 4 Rounds
Waiter’s Carry (45/25)(Down and Back)
15 Supermans
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 2)
Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: 5 RFT
20 Floor Press (95/65)
20 Slam Balls (30/20)
Stimulus/Focus: This WOD has a longer rep scheme. It will tax your muscular endurance. Plan breaks to avoid failure. Aim for less than 10 minutes.
Cool Down: 3 Rounds
10 Strict Push Ups
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 5 )
Use 75% of your 1 RM. Lift on a 3-minute clock.
WOD: 10 1-Minute Rounds
2 Split Jerks (75% of your 1 RM)
ME Strict Pull Ups
Stimulus/Focus: This WOD will be tough on the shoulders. Get as much work in as you possibly can each minute.
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Get ready to WOD!
WOD: Deck of Cards
*Come join us to see how this will work today, but in the end know you’ll have completed 340 reps!
Stimulus/Focus: Work as fast as you can with each flip of the card to give yourself time to rest before the next one is turned.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
10 Front Squats (95/65)
10 HSPUs
*RX+: 135/95; deficit (2-45s/1-45)
Stimulus/Focus: This WOD is meant to be light in load and to give you a chance to work an advanced gymnastics skill. Find a progression that challenges you, but doesn’t frustrate you.
Cool Down: Tabata Mountain Climbers
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 5)
Use 70% of your 1 RM and lift on a 2-minute clock.
WOD: 21-15-9
Snatch (95/65)
Toes to Bar
Burpees
Stimulus/Focus: This WOD will tax your cardio and breathing. Try to find a good pace for you and stick with it. Aim for less than 15 minutes.
Cool Down: 3 Rounds
15 GHD Extensions
10 Calories (Bike)
Warm-up: Coach’s Choice
Strength/Skill: Snatch (5 x 5)
Do all sets at 70%. Lift on a 3-minute clock.
WOD: Three 6-Minute AMRAPs
6 Minute AMRAP
6 Snatch (80%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (70%)
12 Double Unders
Rest 2 Minutes
Then, 6 Minute AMRAP
6 Snatch (60%)
12 Double Unders
Stimulus/Focus: This WOD is meant to build your capacity to push harder over longer time domains. Push as hard as you can in each round. The goal is to get the same amount, if not more, in each 6-minute AMRAP. Push to see if you can get a round a minute each time.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Get ready to work!
WOD: Fitness Test
2 Minutes HRPUs
Rest 2 Minutes
2 Minutes Ab Mat Sit Ups
Rest 2 Minutes
2 Minutes Pull Ups
Rest 2 Minutes
2 Minutes Air Squats
Stimulus/Focus: This is one of you house benchmarks. Push as hard as you can in each minute. Make each rep perfect.
*Rest at least 5 minutes before row.
2k Row (Time)Max Effort 2k Row
Cool Down: Athlete’s Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time
1-10 Floor Press (95/65)
10-1 Pull Ups
RX+: 135/95 and C2B
Stimulus/Focus: Push-pull! Classic CF stimulus-opposing movements lead to muscular failure. Plan breaks to avoid that! Aim for less than 10 minutes.
Cool Down: 3 Rounds
150 Meter Row
10 Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 5 )
Use 85% of your 1 RM for all sets. Lift on a 3-minute clock.
WOD: 10 Minute AMRAP
10 Overhead Squats (75/55)
20 Ab Mat Sit Ups
Stimulus/Focus: Core, core, core! Lock your midline in tight! Aim for 10 rounds.
Cool Down: ROMWOD
