Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (3 x 3 x 3 x 3 x 3) *Get AHAP!
WOD:
20 Minute EMOTM
Odd: 3 Snatch
Even: 8 Bar Facing Over the Bar Burpees
*Heavy 3 rep snatch that challenges you.
Cool Down:
Alternating Tabata
Hollow Holds
Superman Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Rig Work–Pull Ups, K2E, T2B, Bar Muscle Ups
WOD:
For Time
50 Slam Balls (30/20)
50 Pull Ups
35 Slam Balls (30/20)
35 Pull Ups
20 Slam Balls (30/20)
20 Pull Ups
Cool Down:
3 Rounds
10 Cals on the Bike
100 Meter Run with Slam Ball
Warm-up:
Coach’s Choice
Strength/Skill:
Review WOD Movements
WOD:
3 Minutes for Each Set (45 Minute Clock)
Shoulder Press 1 x 1 x 1 x 1 x 1
Push Press 3 x 3 x 3 x 3 x 3
Push Jerk 5 x 5 x 5 x 5 x 5
*Score is heaviest weight in each movement added together.
Cool Down:
Athlete’s Choice
Warm-up:
Coach’s Choice
Strength/Skill:
Back Squat (2 x 2 x 2 x 2 x 2)
Start at 70% of your 1 RM
WOD:
For Time
800 Meter Run
21 Back Squats (95/65)
600 Meter Run
18 Back Squats (95/65)
400 Meter Run
15 Back Squats (95/65)
200 Meter Run
12 Back Squats (95/65)
100 Meter Run
9 Back Squats (95/65)
Cool Down:
3 Rounds
Couch Stretch (20 seconds per side)
Banded Hamstring Stretch (20 seconds per side)
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (4 x 4 x 4 x 4 )
Start at 65% of your 1 RM
WOD:
4 RFT
25 Deadlifts (155/105)
25 Wall Balls (20/14)
25 Double Unders
400 Meter Run
Cool Down:
3 Rounds
10 Banded Good Mornings
10 Wall Ball Ab Mat (or GHD) Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Hang Clean (2 x 2 x 2 x 2 x 2)
WOD:
21-15-9
Hang Clean (95/65)
HSPU
RX+: 135/95 and Deficit (2 45s/1 45)
Cool Down:
3 Rounds
10 GHD Sit Ups
10 GHD Extensions
Row 100 Meters
Warm-up:
Coach’s Choice
Strength/Skill:
Rope Climbs
WOD:
20 Minute AMRAP
15 KB Swings (1.5/1)
15 Burpees
15 Box Jumps (24/20)
1 Rope Climb
Cool Down:
Tabata Side Plank Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (3 x 10)
Use 60% of your 1 RM for all sets.
WOD:
5 RFT
5 Floor Press (135/95)
7 K2E
9 G2O (45/25)
Cool Down:
3 Rounds
Sink Stretch (20 seconds)
10 Supermans (2 second hold)
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift ( 10 x 10 x 10)
Start at 60% and get AHAP!
WOD:
20 Minute AMRAP
5 Deadlifts (135/95)
10 Double Unders
Cool Down:
Tabata Achilles Wall Stretch
Warm-up:
Coach’s Choice
Strength/Skill:
Overhead Squat (5 x 5 )
Use 70% for all sets
WOD:
For Time
400 Meter Run
ME OHS 75/55
400 Meter Run
ME OHS 95/65
400 Meter Run
ME OHS 115/75
400 Meter Run
Cool Down:
2 Minutes of Lacrosse Ball Work on the Shoulder
2 Minutes of Shoulder Stretch on the Foam Roller
