Warm-Up: Coach’s Choice
Strength/Skill: Pistol Practice
Spend 10 minutes working through various scales.
WOD: 20 Minute EMOM
Minute 1: Max Effort Russian Kettlebell Swings (2/1.5)(1.5/1)
Minute 2: Max Effort Alternating Pistols
Stimulus/Focus: Push hard in each minute. Find progressions, weights, and rep counts that challenge you.
Cool Down: Tabata Bar Hangs
Warm-Up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
5 Dumbbell Push Press (50/35)(35/20)
5 Knees to Elbows
100 Meter Run
Stimulus/Focus: This rep scheme is short and should allow you to complete reps unbroken and to transition quickly. Aim for 8-10 rounds. The run counts as 1 rep if you get out the door before time is called. You have to get back in the door before time is called for the whole round to count.
Cool Down: Tabata Russian Twists
Warm-Up: Coach’s Choice
Strength/Skill: Clean
5 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (16 Minute Time Cap)
15-12-9-12-15
Calorie Row
Cleans (115/75)(75/55)
Stimulus/Focus: This will be a cardiovascularly taxing workout. Find a steady pace and just keep moving. Completing the cleans in singles will save your grip for the row.
Cool Down: 3 Rounds
5 Ring Dips
5 Push Ups
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: 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: 6 RFT (18 Minute Time Cap)
6 Snatches (115/75)(75/55)
36 Double Unders
Stimulus/Focus: The bar should be moderate in weight. Find a steady pace on the snatches-think singles. Go unbroken on double unders.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Rig Work: 10 Minutes to Work on Rig Skills
WOD: Jennifer
Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps
F: 35-lb kettlebell, 20-inch box
M: 53-lb kettlebell, 24-inch box
Masters: 1/25# KB; Step Ups
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
Stimulus/Focus: This is a benchmark workout. Push hard and see what you can do! Aim for 8-10 rounds.
Cool Down: Tabata Bottom to Bottom Squats with Kettlebell from WOD
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute GAFAP
3 Burpee Box Step Overs (Bodyweight)
3 Dumbbell Deadlifts (50/35)(35/20)
6/6, 9/9, 12/12 . . .
Stimulus/Focus: Find a steady pace and just keep moving. Increase both movements by 3 reps each round.
Cool Down: Tabata Plank Knees to Elbow
Warm-Up: Coach’s Choice
Strength/Skill: Back 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: For Time (12 Minute Time Cap)
25-20-15-10-5
Back Squats (135/95)(95/65)
5-4-3-2-1
Wall Walks
Stimulus/Focus: The barbell should be heavy. Try to complete each round in no more than 2 or 3 sets. Find a steady pace on the wall walks.
Cool Down: 3 Rounds
20 Barbell Hops
5 Barbell Rollouts
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Today’s WOD consists of three separate AMRAPs. You will have three separate scores. The only reps that count are the max effort reps in the remaining time of each round.
Three Rounds (4 Minutes Work/2 Minutes Rest)
4 Minute AMRAP
24 Seated Shoulder Presses (35/20)(20/15)
24 Ab Mat Sit Ups
Max Effort Shuttle Runs (25’=1 Rep)
Cool Down: Tabata Superman Holds
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!
