Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Begin lifting at 75% and work to a heavy single. All lifts will be on a 2- minute clock.
WOD: For Time (12 Minute Time Cap)
3 -6-9-12-15-18-21
Floor Press (135/95)(95/65)
21-18-15-12-9-6-3
Slam Balls (30/20)(20/15)
3 -6-9-12-15-18-21
Double Unders
Stimulus/Focus: This should be a fast mover! Choose a weight that allows you to do large sets of work.
Cool Down: 3 Rounds
15 Ring Rows
15 Ab Mat Sit-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 70%. All lifts will be on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
30 Power Cleans (155/105)(105/70)
800 Meter Run
30 Power Cleans (155/105)(105/70)
Stimulus/Focus: Think about doing the power cleans in quick singles from the start. This should be a taxing weight, so don’t scale too lightly. Run hard to buy time for the second round of cleans!
Cool Down: 3 Rounds
15 GHD Sit-Ups
15 GHD Extensions
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 Jerk
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 70% and get AHAP. Lifts will be on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
10 Push Jerks (135/95)(95/65)
100 Double Unders
8 Push Jerks (135/95)(95/65)
80 Double Unders
6 Push Jerks (135/95)(95/65)
60 Double Unders
4 Push Jerks (135/95)(95/65)
40 Double Unders
2 Push Jerks (135/95)(95/65)
20 Double Unders
*RX+ (185/125)(125/85)
Stimulus/Focus: This should be a fairly heavy barbell paired with a demanding cardio movement. Work to complete the bar work in no more than 2 sets.
Cool Down: 3 Rounds
50 Meter Heel/Toe Walk
50 Meter Jog
Warm-Up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Let’s get heavy! Aim for 80% for the opening set of 5. Work to a heavy single. Lifts will be on a 3-minute clock.
WOD: Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
(65lb/45)*Masters (45/35)
Stimulus/Focus: One of the “Girls”! This wod is designed to be light and fast, with lots of volume. Choose a weight that will allow you to complete large sets of work i.e. 15-20 reps at a time. Complete all reps of a movement before moving to the next one. There is not a time cap but aim for sub-30.
Cool Down: 50 Ab Mat Sit-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
6 x 6 x 6 x 6 x 6
Stimulus/Focus: The opening weight should be 65-70% of your 1 RM. Get AHAP. Focus on midline stabilization! Lifts will be on a 3-minute clock.
WOD: 6 Rounds for Calories:
2 Minutes Rowing
2 Minutes Rest
Stimulus/Focus: Work on efficient and powerful leg drive, i.e. row harder, not faster. No one should exceed a stroke rate of 30!
Cool Down: Couch Stretch: 30 seconds for the right leg, 30 seconds for the left leg, for 5 rounds.
Warm-Up: Coach’s Choice
Strength/Skill: Movement prep and setting up for the wod.
WOD: 3/4 Murph
1200 Meter Run
75 Pull-Ups
150 Push-Ups
225 Squats
1200 Meter Run
*Start and end with the run, but partition the movements any way you please
*RX+ Option: Weighted Vest (20/14)(14/10)
Stimulus/Focus: Focus on quality of movement, not just moving to move!
Cool Down: Athletes Choice!
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 5
Stimulus/Focus: This should be a moderate weight (approximately 60%), with the focus on barbell cycling. If you can’t keep the bar moving, reduce weight! Lifts will be on a 2-minute clock.
WOD: 15 Minute AMRAP
100 Meter Single Dumbbell Suitcase Carry (50/35)(35/20)
10 Shuttle Runs (25′ down and back)
30 Alternating Dumbbell Snatches (50/35)(35/20)
Stimulus/Focus: The DB weight should allow you to complete the carries unbroken, changing hands as often as needed. Shuttles should be fast. DB snatch should be completed in no mare than 2 sets. Aim for 3-4 rounds. If you get into the carry and time expires, finish it and count it as 1 rep. Each down and back counts as 1 rep in the shuttle run. You must complete it to count it.
Cool Down: Tabata Twisted Cross
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
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute Partner WOD
10 Alternating Snatches (50/35)(35/20)
5 Box Steps Ups (50/35)(35/20)*One DB held anyway you would like.
5 Synchro Burpees
Stimulus/Focus: One partner completes the snatches and step ups, then both complete the burpees, then switch. Mark your board at the end of each set of burpees.
Cool Down: Partner Choice
