Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Partner DT You Go I go
*10 RFT-5 Rounds Each (20 Minute Cap)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
RX: (155/105)(105/70)
Stimulus/Focus: The weight should be challenging. Attempt to do each movement unbroken or in two sets. Scale weight to make this possible.
Cool Down: Partner Choice
Warm up: Coach’s Choice
Strength/Skill: Ring Work
Stimulus/Focus: Spend 10 minutes working skills on the rings.
WOD: 10 Rounds for Time (25 Minute Cap)
200 Meter Run
20 Ab Mat Sit Ups
2 Ring Muscle Ups
Stimulus/Focus: Run hard on the run and move quickly on the sit ups. Choose challenging scales on the rings and focus on good movement.
Cool Down: 3 Rounds
15 GHD Extensions
30 Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Thruster
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 15 Minute AMRAP
12 Alternating Dumbbell Snatches (50/35)(35/20)
12 Alternating Dumbbell Overhead Lunges (50/35)(35/20) *6 per side
12 Toes to Bar
Stimulus/Focus: This should be a challenging workout. Try to take short breaks between movements and keep moving. Aim for 5 rounds.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run
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
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Time Cap)
21 Pull Ups
15 Handstand Push Ups
9 Snatch (95/65)(65/45)
*Rest 2 Minutes
21 Handstand Push Ups
15 Snatches (95/65)(65/45)
9 Pull Ups
*Rest 2 Minutes
21 Snatches (95/65)(65/45)
15 Pull Ups
9 Handstand Push Ups
Stimulus/Focus: Treat each part as a separate sprint. Try to do big sets of work.
Cool Down: 4 Rounds
10 GHD Sit Ups
5 Bike Calories
Warm up: Coach’s Choice
Strength/Skill: Rope Climb
WOD: 4 RFT (30 Minute Time Cap)
400 Meter Run
40 Alternating Lunges
40 Ab Mat Sit Ups
4 Rope Climbs
Stimulus/Focus: Push hard on the run. Complete the lunges and sit ups without breaking. Focus on efficiency on the rope climbs.
Cool Down: 4 Rounds
10 GHD Extensions
10 Air Squats
Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% get AHAP. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
100 Floor Press (95/65)(65/45)
*Every Minute Complete Three Burpees
100 Strict Push Ups
*Every Minute Complete Three Burpees
Stimulus/Focus: These three movements are very similar. Complete short sets and take quick breaks to avoid muscle failure and get in as much work as you can within the minute. Execute the burpees quickly so you can get started back to completing the required resp.
Cool Down: 3 Rounds
10 Ring Rows
20 Flutter Kicks
Warm up: Coach’s Choice
Strength/Skill: Back 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: 16 Minute AMRAP
48 Double Unders
8 Back Squats (135/95)(95/65)
4 Wall Walks
Stimulus/Focus: Find a steady pace and keep moving. Choose a weight that allows you to go unbroken on the squats. Aim for 5-6 rounds.
Cool Down: Tabata Russian Twists
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 Rounds (3 Minutes Work/3 Minutes Rest)
10 Box Jumps (24/20)
*Masters may step up. Everyone must step down.
10 Dumbbell Push Jerks (50/35)(35/20)
Max Calorie Row in Remaining Time
Stimulus/Focus: Push through the work as quickly as possible to give yourself as much time as you can to accumulate calories, which are the only reps that count in your score. You will have three separate scores to enter.
Cool Down: 3 Rounds
5 Strict Pull Ups
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!
