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: -21-15-9- (16 Minute Time Cap)
Dumbbell Push Jerk (35/20)(20/15)
Pull Ups
*Run at each (-) for a total of 1600 meters.
*RX+: (50/35)(35/20) and Chest to Bar
Stimulus/Focus: This should be light and fast. Push for big sets on both movements.
Cool Down: 3 Rounds
20 Standing Oblique Twists with One Dumbbell
20 Mountain Climbers
Warm-Up: Coach’s Choice
Strength/Skill: Front 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: Five 2.5 Minute Rounds
Round 1:
20 Front Squats (95/65)(65/45)
12 Burpees
Round 2:
16 Front Squats (135/95)(95/65)
12 Burpees
Round 3:
12 Front Squats (185/125)(125/85)
12 Burpees
Round 4:
8 Front Squats (205/135)(135/95)
12 Burpees
Round 5:
4 Front Squats (225/145)(145/100)
12 Burpees
Stimulus/Focus: Complete each round as quickly as possible to give yourself the most time to rest before starting again. The bar should start light and get progressively heavier. You’ll have 5 separate scores.
Cool Down: Tabata Russian Twists
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 2 x 2 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Time Cap)
3 Wall Walks
10 Power Snatches (95/65)(65/45)
20 Double Unders
Stimulus/Focus: Find a steady pace on the wall walks, complete the power snatches in two sets, and the double unders unbroken.
Cool Down: 3 Rounds
10 Ring Rows
5 Ring Dips
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: 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: 15 Minute AMRAP
5 Overhead Squats (135/95)(95/65)
10 Burpees over the Bar
20 Ab Mat Sit Ups
Stimulus/Focus: Aim to complete all work unbroken. The bar should be heavy. Strive for 5-7 rounds.
Cool Down: Tabata Superman Holds
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (8 Minute Time Cap)
21-15-9
Floor Press (135/95)(95/65)
Toes to Bar
*RX+: (185/135)(135/95) and Strict T2B
Stimulus/Focus: This is a sprint! Treat it like one!
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Ring Work: 10 Minute Skill Practice
WOD: 30 Minute Partner You Go I Go Workout
7/5 Bike Calorie
10 Wall Balls (20/14)(14/10)
5 Ring Pull Ups
Stimulus/Focus: One partner completes a round, while the other partner rests. Switch and repeat. Mark your board after each person completes the work. Score is total rounds.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
1 x 1
Stimulus/Focus: Spend 15 minutes finding a heavy single.
WOD: For Time (30 Minute Time Cap)
1000 Meter Run
200 Meter Row
800 Meter Run
400 Meter Row
600 Meter Run
600 Meter Row
400 Meter Run
800 Meter Row
200 Meter Run
1000 Meter Row
Stimulus/Focus: Just go! Bike erg for run sub. Have fun!
Cool Down: 400 Meter Walk/ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for a single.
Strength Metcon: Five 2-MInute Rounds
1 Rep @ 90%
2 Reps @ 85%
3 Reps @ 80%
4 Reps @ 75%
5 Reps @ 70%
Note: Use your true percentages based on your heaviest single of the day. If you miss any lifts you may re-attempt in the 2-minute window. Your score is your total weight successfully lifted.
WOD: 7 Minute GAFAP
1 Strict Pull Up
1 Push Press (115/75)(75/55)
2/2, 3/3, . . . etc.
RX+: Strict Chest to Bar and (135/95)(95/65)
Stimulus/Focus: This will fatigue your shoulders. Just keep moving. It is a short time domain. Your score is total reps.
Cool Down: Tabata Hanging Knee Raises
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!
