Warm up: Coach’s Choice
Strength/Skill: Deadlift
8 x 8
Stimulus/Focus: Use 70% for all sets. Lift on a 2 minute clock.
WOD: Five 3-Minute Rounds
200 Meter Run
20 Alternating Lunges
2 Wall Walks
*Rest the remainder of the time
Stimulus/Focus: Push as hard as you can in each round to give yourself as much time to rest as possible.
Cool Down: Tabata Russian Twists
Warm up: Coach’s Choice
Strength/Skill: Turkish Get Up
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP for 1 rep on each side. May use any weighted object.
WOD: 16 Minute EMOM
1 Turkish Get Up @70%
*Alternate Sides Each Minute.
Max Effort Ab Mat Sit Ups in Remaining Time
Stimulus/Focus: Your score for this workout is your total ab mat sit up rep count.
Cool Down: Tabata Down Dog
Warm up: Coach’s Choice
Strength/Skill: Clean Pull + Power Clean + Clean
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP.
Clean Pull + Power Clean + Clean
10 x 1
Stimulus/Focus: Complete one complex at 85% of your heaviest from today EMOM for 15 minutes.
WOD: 8 Minute GAFAP
1 Med Ball Clean (20/14)(14/10)
1 Shuttle Run
*2, 3, 4 . . .
Stimulus/Focus: This is a quick little AMRAP. Push hard the entire time. Focus on good form on the med ball cleans.
Cool Down: Tabata Candlestick Raises
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 5
Stimulus/Focus: Use 70% for all lifts. Work on cycling the bar. Lift on a 2-minute clock.
WOD: 21 – 15 – 9 Reps for Time
Burpees
Chest to Bar Pull Ups
Directly Into:
9 – 15 – 21 Reps for Time
Kettlebell Swings (1.5/1)(1/25#)
Goblet Squats (1.5/1)(1/25#)
Stimulus/Focus: Treat each workout as sprint. Go as hard as you can. You will have one score-time to complete both workouts. There is a 15-minute time cap.
Cool Down: 3 Rounds
10 Standing Side Bends (Each Side)
20 Standing Oblique Twists
*Both movements with KB
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
WOD: Christine
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
Stimulus/Focus: Focus on leg drive in the row. Attempt to go unbroken on the deadlifts. Focus on opening on top of the box jumps (heads up!).
Strength/Skill: Front Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GDH Extensions
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
3 x 3 x 3 x 2 x 2 x 1
Stimulus/Focus: Start at 70% of your 1RM. Get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (18 Minute Cap)
21/15 Calorie Bike Erg – 15/12 Calorie Assault Bike
15 Toes to Bar
9 Power Snatches (95/65)(65/45)
Stimulus/Focus: Alternate bikes each round. This workout will be extremely taxing on your grip. Try to complete big chunks of work each round.
Cool Down: Tabata Flutter Kicks
Warm up: Coach’s Choice
WOD: Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Stimulus/Focus: Benchmark #2! Focus on being efficient on the row, with strong, steady pulls, and lots of leg drive. Thrusters are light, and should be accomplished in no more than 3 sets. Aim for higher rep sets in pull ups with no more than 3 sets. Let’s hear that PR bell ring!
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Work on cycling the bar.
Cool Down: Tabata Single-Leg Glute Bridges (Alternate Sides)
*Dumbbell Optional
Warm up: Coach’s Choice
Strength/Skill: Jump Rope Skill Work: Spend 10 minutes working single unders, double unders, triple unders and crossovers.
WOD: 50 – 40 – 30 – 20 – 10 Reps for Time (35 Minute Time Cap)
Burpees
Alternating Goblet Lunges (50/35)(35/20)
Ab Mat Sit Ups
Alternating Dumbbell Hang Snatches (50/35)(35/20)
Stimulus/Focus: This will be a physical and mental grind. Find a steady pace and just keep moving.
Cool Down: 400 Meter Farmer Carry with dumbbell from the wod.
Warm up: Coach’s Choice
WOD: Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Stimulus/Focus: Benchmark time! Push hard on every round to set a baseline or a PR. Run target should be sub 2 minutes. Scale the run accordingly. KB swings should be unbroken. Pull ups should be no more than 2 sets.
Strength/Skill: Deadlift
1 x 1
Stimulus/Focus: Spend 20 minutes getting as heavy as possible.
Cool Down: Tabata Mountain Climbers
