Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing rope climb skills.
WOD: 20 Minute EMOM
Minute 1: Max Burpee Box Jump Overs (24/20)
Min 2: 1 Round of Cindy
Min 3: Max Double Unders
Min 4: Max Wall Walks
*Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Stimulus/Focus: Find rep counts that challenge you, but leave you able to repeat them in later rounds. You will have one total rep count for your score.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Four 5-Minute Rounds
200 Run
20 Wall balls (20/14)(14/10)
20 Burpees
Stimulus/Focus: Try to push hard on the work to give yourself as much time to rest as possible. You will repeat this four times and have four separate scores.
Cool Down: Tabata Partner Ab Mat Wall Ball Passes
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
10 Minutes to Get Find Your Heavy for the Day
Snatch: 10 x 1
Stimulus/Focus: Complete one snatch every minute on the minute for 10 minutes. Use 90% of your heaviest from today.
WOD: 5 RFT (15 Minute Cap)
30 Double Unders
20 Wall Balls
10 V-Ups
Stimulus/Focus: Try to do all work unbroken or in two sets.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength/Skill: Ring Work: Spend 15 Minutes Playing on the Rings
WOD: 6 Minute AMRAP
1 – 2 – 3 – …
Ring Dip
*Row (7/5 Calories)
Rest 2 min
6 Minute AMRAP
2 – 4 – 6 – …
Ring Pull Ups
Bike (7/5 Calories)(Alternate)
Rest 2 min
6 Minute AMRAP
3 – 6 – 9 – …
Handstand Push Up
*Masters: Seated Dumbbell Presses (20/15)
100 Meter Run
Cool Down: Tabata Bottom to Bottom Squats
Warm up: Coach’s Choice
Strength/Skill: Deadlift
4 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
12 Toes to Bar
12 Kettlebell Hang Snatches (6/6)(1.5/1)(1/25#)
12 Kettlebell (Goblet) Box Step Ups (24/20)
Stimulus/Focus: Try to go unbroken on your work, but take no more than one break within movements if needed. Aim for 5+ rounds.
Cool Down: 400 Meter Farmers Carry
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Five Rounds (5 Minutes Work/1 Minute Rest)
20 Box Jumps (step down) (24/20)
25 Plate GTOH (45/25)(25/15)
30 Ab Mat Sit Ups
Max Strict Push Ups in Remaining Time
Stimulus/Focus: Find a steady pace and just keep moving. Break between movements, but not within them. Focus on perfect movement on strict push ups. You will have a separate score for each round–all reps are included in the score.
Cool Down: Alternating Tabata
*Russian Twists with Plate
*Superman Holds (20 Seconds)
Warm up: Coach’s Choice
Strength/Skill: Front Squat
4 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/25#)( 2 Kettlebells)
5 Burpees every time the kettlebells are placed on the ground.
Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.
Cool Down: 3 Rounds
5 Strict Chest to Bar
15 Candlestick Raises
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
1 x 1
Stimulus/Focus: Spend 15 minutes reviewing the movement and building up to your workout weight or a heavy for the day.
WOD: Heavy Isabel for Time (10 Minute Cap)
30 Snatches (Power or Squat)
WORKOUT VARIATIONS
14-15, 60-64 divisions
♀ 85
♂ 135
16-17, 50-59 divisions
♀ 105
♂ 155
35-39 division
♀ 145
♂ 215
40-49 divisions
♀ 125
♂ 185
65+ divisions
♀ 75
♂ 105
Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose a weight that challenges, but does not frustrate, you.
Cool Down: Happy Friday and the end of the Age Group Semifinal Workout Week! ROMWOD anyone?
