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: 30-20-10 (10 Minute Time Cap)
Shoulder Press (65/45)(45/35)
Front Rack Lunges (65/45)(45/35)
Stimulus/Focus: Complete each round in no more than two sets.
Cool Down: 3 Rounds
5 Ring Pull Ups
10 Air Squats
Warm-Up: Coach’s Choice
Strength/Skill: Clean
6 x 2
Stimulus/Focus: All lifts will be at 65%, focusing on “speed under the bar.” Lift on a 2 minute clock.
WOD: 10 Rounds For Time (20 Minute Time Cap)
20 Double Unders
10 Alternating DB Snatch (50/35)(35/20)
5 Cleans (135/95)(95/65)
Stimulus/Focus: Move quickly through the Dubs and DB Snatch. The cleans should be done in fast singles.
Cool Down: 3 Rounds
5 Strict Ring Dips
10 V-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: Review the movements and get ready to work.
WOD: The Longest Mile
For Time (No Time Cap/AKA Stop when you have had enough!)
400 Meter Farmers Carry (50/35)(35/20)*2 Dumbbells*
400 Meter Lunge
400 Meter Burpee Broad Jump
400 Meter Backward Run
Stimulus/Focus: Marc says, “This is going to be a challenge. Settle in and enjoy doing hard things!” Lisa says, “I am sorry. I tried. I lost.” Both say, “Bring your knees sleeves and gloves if you have them.” Lisa says, “Nevermind. You won’t make it to needing your gloves.” See you tomorrow . . . or maybe not. 🙂
Cool Down: 400 Meter Walk or ROMWOD
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5
Stimulus/Focus: All lifts are done at 75% of 1 RM. Lift on a 2 minute clock.
WOD: 7 Rounds For Time (18 Minute Cap)
21 Double Unders
14 Wall Balls (20/14)(14/10)
7 Deadlifts (165/115)(115/75)
Stimulus/Focus: Attempt to complete all work unbroken. Make all transitions as quickly as possible.
Cool Down: 400 Meter Run with Wall Ball
Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
Spend time upside down. Work on push ups, holds, walks, etc.
Stimulus/Focus: Spend 10 minutes working on getting inverted!
WOD: Four 5-Minute Rounds
Round 1: Wall Walks and Ring Rows
Round 2: Handstand Push Ups and Pull Ups
Round 3: Strict Handstand Push Ups and Strict Pull Ups
Round 4: 10′ Handstand Walks and Chest to Bar Pull Ups
*Each 5 minute round will be a GAFAP. Complete one rep of each movement, then 2, then 3, etc. You will have a total rep score for each round.
Stimulus/Focus: A push pull workout. Find a pace and just keep moving. Choose scales that challenge you.
Cool Down: Tabata Plank Hold
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start lifting at 85% of 1 rep max and get AHAP. Lift on a 3 minute clock.
WOD: On a 2-minute clock:
25 front squats (115/75)(75/55)
Max-calorie row in the remaining time
Rest 2 minutes
On a 2-minute clock:
20 push presses (115/75)(75/55)
Max-calorie row in the remaining time
Rest 2 minutes
On a 2-minute clock:
15 thrusters (115/75)(75/55)
Max-calorie row in the remaining time
Rest 2 minutes
On a 2-minute clock:
10 squat clean thrusters (115/75)(75/55)
Max-calorie row in the remaining time
Stimulus/Focus: Your score is the total number of calories accumulated, so complete the barbell reps as quickly as possible.
Cool Down: Alternating Tabata
Superman Holds (20 Seconds)
Hollowrock Holds (20 Seconds)
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 70% of 1 rep max and get AHAP. Lifts will be on a 2 minute clock.
WOD: Randy
For Time: 75 Power Snatches, (75/55) (55/35)
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
click here
Stimulus/Focus: This WOD is a test of muscular endurance. The weight is light, and reps should be completed in large sets. Push hard to finish quickly!
Cool Down: 2 Rounds
100 Meter Run
125 Meter Row
250 Meter BIke Erg
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: Double-Unders
Stimulus/Focus: Spend 10 minutes working on being smooth and efficient while on the jump rope.
WOD: Annie
50-40-30-20-10
Double-unders
Sit-ups
Stimulus/Focus: This should be a fast burner of a wod. Work in large sets. Challenge yourself to go unbroken!
Cool Down: ROMWOD
