Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 5
Stimulus/Focus: Complete all sets at 80% and lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
15-12-9-12-15
Overhead Squat (95/65)(65/45)
Slam Balls (30/20)(20/15)
Stimulus/Focus: The out and back design of this workout will test you physically and mentally. Try to complete each set upbroken.
Cool Down: 3 Rounds
10 Slam Ball Russian Twists
20 Jump Lunges
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 Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute Partner AMRAP
Partner A: Row
Partner B: Completes the following:
10 Dumbbell Push Press (35/20)(20/15)
10 Burpees Over the Dumbbells
*Switch after partner B completes one round of work.
*Score is the total number of working reps + the total number of calories rowed.
Stimulus/Focus: This will be a challenging workout because there is no rest-one person is rowing, while one person is on the dumbbells working. Rest as needed, but keep breaks short.
Cool Down: Partner Choice
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: 5 RFT (20 Minute Time Cap)
25 Wall Balls (20/14)(14/10)
25 Box Jumps (24/20)*Masters may step up. Everyone must step down.
Stimulus/Focus: This workout is high in volume. Try to complete the wall balls in 2 sets each time and just keep moving on the box jumps.
Cool Down: 100 Partner Wall Ball Sit Ups (Over the Box)
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 20 Minute AMRAP
200 Meter Run
50 Double Unders
5 Wall Walks
Stimulus/Focus: This is a long time domain with difficult movements. Choose challenging scales for you. Find a pace and settle into it. The run counts as 1 rep.
Cool Down: Tabata Diagonal Planks Holds
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (22 Minute Time Cap)
21-18-15-12-9-6-3
Ring Dips
*Complete 3 Snatches (135/95)(95/65) after each round of dips.
Stimulus/Focus: This should be a challenging workout-both in weight and skill. Focus on small sets and good form. The weight should be heavy for you. The workout ends with 3 snatches.
Cool Down: 3 Rounds
5 Ring Pull Ups
10 V-Ups
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (10 Minute Cap)
21-15-9
Floor Press (135/95)(95/65)
Pull Up
*RX+: (185/125)(125/85) and Chest to Bar
Stimulus/Focus: A classic push-pull WOD using opposing muscles. Try to complete each round in no more than 2 sets.
Cool Down: 3 Rounds
20 GHD Sit Ups
20 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: Paused Back Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 50% of your 1 RM back squat. Hold a 2-second pause in the bottom of each rep. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
5 Goblet Squats (1.5/1)(1/25#)
10 Double Unders
*Add 5 Squats and 10 Double Unders to Each Round.
Stimulus/Focus: This is a relatively short time domain. Just keep moving!
Cool Down: Tabata Achilles Wall Stretches
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start wherever you would like. The bar must increase weight each round. The reps must be completed touch and go (unbroken). You may not reattempt a missed set. You will enter your heaviest set of 10 as one score. You will also add all successful sets for total pounds lifted as another score.
Total Pounds Lifted (Successful Sets Only)
WOD: 10 Minute AMRAP
5 Burpees
5 Pull Ups
Stimulus/Focus: This is a quick workout. Aim to do all reps fast and unbroken. Strive for 12-15 rounds.
