Warm up: Coach’s Choice
Strength/Skill: Back Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four 5-Minute Rounds
400 Meter Run
20 Box Step Ups
10 Handstand Push Ups
*Masters RX: Seated DB Presses (20/15)
Stimulus/Focus: Push as hard as you can in the round of work so you’ll have as much time as possible to rest in the 5 minute round before repeating. You’ll have four separate scores.
Cool Down: Tabata Plank Hold
Warm up: Coach’s Choice
Strength/Skill: 3-Position Power Snatch
1 x 1
High Hang, Hang, Power
Stimulus/Focus: Spend 15 minutes getting AHAP for one 3-position power snatch (high hang power, hang power, power)
Metcon: 10 Minute EMOM
One 3-Position Power Snatch (90% of Today’s Heaviest) EMOM
Stimulus/Focus: You must get one complex EMOM for 10 minutes. You can re-attempt a missed lift within the minute. You must use 90% of today’s heaviest to mark RX.
WOD: For Time (10 Minute Time Cap)
30-20-10
Alternating Dumbbell Snatch (50/35)(35/20)
Burpees
Stimulus/Focus: Try to complete the snatches in sets of 10 and keep a steady pace on the burpees.
Cool Down: 2 Rounds
50 Meter Farmers Carry
10 Goblet Squats
50 Meter Farmers Carry
10 Goblet Squats
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: Pistol Practice: Spend 10 minutes working pistol progressions to find one to use in the workout.
WOD: 20 Minute AMRAP
15 V-Ups
10 Alternating Pistols
5 Chest to Bar
Stimulus/Focus: Settle in for the long time domain and just keep moving. These are challenging movements so choose challenging scales. Aim for 8 rounds.
Cool Down: Tabata Handstand Holds
Warm up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
-21-15-9-
Deadlifts (155/105)(105/70)
Slam Balls (30/20)(20/15)
*400 Meter Run at Each (-) For a Total of 1600m
Stimulus/Focus: The deadlifts and slam balls should be able to be completed unbroken or in two sets. Push hard on the run.
Cool Down: 400 Meter Walk
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: 15 Minute AMRAP
10 Strict Push Ups
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Focus on good form on your push-ups break them into small sets if needed. Complete the wall balls in two sets each time.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Power Clean
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 12 RFT (18 Minute Time Cap)
2 Power Cleans (165/115)(115/75)
4 Toes to Bar
6 Burpees
Stimulus/Focus: The short rep scheme should allow you to keep moving. Go heavy for you on the clean if scaling the weight.
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Turkish Get Up
1 x 1
Stimulus/Focus: Spend 15 minutes getting as heavy as you can (with a barbell). Must be successful on each side to count.
WOD: 20 Minute EMOM
Minute 1: 2 Turkish Get Ups (one per side @ 80% from today’s heaviest)
Minute 2: Max Effort Ab Mat Sit Ups
Stimulus/Focus: This should be challenging in weight. Push yourself to work hard on the TGU. Recover during sit ups. You must get both TGU successfully in order to do the sit up reps. The sit ups are the only reps that count in your score.
Cool Down: Tabata Side Plank 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!
Warm up: Coach’s Choice
Strength/Skill: Power 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 (15 Minute Cap)
15-12-9-6-3
Power Snatch (95/65)(65/45)
3-3-2-2-1
Rope Climbs
*25 Double Unders at Each (-) after Rope Climbs (Total of 100 Dubs)
Stimulus/Focus: Complete the power snatches in 2 sets of unbroken each time. Focus on good form on rope climbs. Go unbroken on dubs.
Cool Down: 3 Rounds
5 Ring Dips
10 Push Ups
